High Protein Creamy Cajun Chicken – Spicy, Creamy & Flavor-Packed!

This High Protein Creamy Cajun Chicken delivers the perfect balance of spice, creaminess, and satisfying comfort. Juicy Cajun-spiced chicken breasts are seared to perfection, then simmered in a velvety sauce that’s rich yet balanced — all served with fragrant Cajun rice for the ultimate protein-packed meal.

Ingredients (Serves 4)

Cajun Seasoning Mix

▢ 1 tsp salt
▢ 1 tsp black pepper
▢ 1 tsp garlic powder
▢ 1 tsp onion powder
▢ 1 tsp oregano
▢ 1 tsp thyme
▢ 1 tsp paprika
▢ 1 tsp chili powder

Chicken Marinade

▢ 800 g chicken breast, halved
▢ 1 ½ tbsp Cajun seasoning mix
▢ 2 tsp olive oil
▢ 25 g grass-fed butter (for cooking)

Fluffy Cajun Rice

▢ 2 cups uncooked long-grain rice (or 4 cups cooked/day-old rice)
▢ 1 medium red onion, chopped
▢ 4–5 garlic cloves, chopped
▢ ½ tbsp Cajun seasoning mix
▢ Fresh parsley, for garnish

Creamy Sauce

▢ 15 g grass-fed butter
▢ ½ tbsp Cajun seasoning mix
▢ 250 ml milk
▢ 150 g light cream cheese
▢ 40 g Parmesan cheese, grated

Introduction

This dish takes all the bold flavors of Southern Cajun cooking and transforms them into a high-protein, satisfying meal perfect for weeknights or meal prep. Each bite delivers tender chicken infused with smoky spice, creamy richness, and aromatic Cajun rice that ties it all together beautifully. It’s indulgent yet balanced, spicy yet smooth — a flavor-packed meal that tastes gourmet but is simple to make.

Preparation Method

Step 1: Prepare the Cajun Seasoning

Combine salt, black pepper, garlic powder, onion powder, oregano, thyme, paprika, and chili powder in a small bowl. Mix thoroughly and set aside.

Step 2: Marinate the Chicken

Pat the chicken breasts dry and season generously with 1½ tbsp Cajun seasoning mix and olive oil. Let marinate for at least 15–20 minutes (or up to 2 hours for deeper flavor).

Step 3: Cook the Chicken

Heat a skillet over medium-high heat. Melt 25 g butter, then add the chicken. Sear each side for 5–6 minutes, or until golden brown and fully cooked through. Remove from the pan and set aside to rest.

Step 4: Make the Cajun Rice

In a medium saucepan or skillet, heat a drizzle of olive oil. Add chopped red onion and garlic, sautéing until fragrant. Stir in ½ tbsp Cajun seasoning mix, then add rice and cook briefly to coat in the spices. Add water or broth according to rice package directions, and cook until fluffy. If using cooked rice, stir-fry for 3–4 minutes until heated through. Garnish with fresh parsley.

Step 5: Prepare the Creamy Sauce

In the same pan used for the chicken, melt 15 g butter. Add ½ tbsp Cajun seasoning mix and stir for 30 seconds to release flavor. Pour in milk, then whisk in light cream cheese until smooth and creamy. Add grated Parmesan and stir until fully melted and velvety.

Step 6: Combine

Return the chicken to the pan and spoon the sauce over the top. Simmer for 2–3 minutes to allow the flavors to meld.

Step 7: Serve

Serve each chicken breast over a bed of Cajun rice, generously spooning creamy sauce on top. Garnish with parsley and a sprinkle of Parmesan if desired.

Tips for Success

1. Adjust the heat: For milder flavor, reduce chili powder. For a kick, add cayenne or hot sauce to the sauce.
2. Use day-old rice: It holds texture better and absorbs seasoning beautifully.
3. Keep the chicken juicy: Don’t overcook — remove from heat as soon as the internal temperature reaches 165°F (74°C).
4. Smooth sauce tip: Warm the milk before adding to prevent curdling and ensure a silky finish.
5. Protein boost: Add shrimp or turkey sausage for an extra hit of lean protein.

Variations

1. Cajun Pasta Swap: Replace rice with penne or fettuccine for a creamy Cajun pasta dish.
2. Low-Carb Option: Serve with cauliflower rice or sautéed zucchini noodles.
3. Veggie Boost: Add spinach, bell peppers, or mushrooms to the sauce for added nutrition.
4. Dairy-Free: Substitute cream cheese with coconut cream and skip Parmesan.
5. Extra Creamy: Add a splash of heavy cream or half-and-half for a richer sauce.

Serving Suggestions

Pair this Creamy Cajun Chicken with:

• A light green salad with lemon vinaigrette
• Roasted asparagus or garlic green beans
• A refreshing iced tea or sparkling water with lemon

Storage

Store leftovers in an airtight container in the fridge for up to 4 days. Reheat gently in a skillet or microwave, adding a splash of milk to restore creaminess. For longer storage, freeze the sauce and chicken (without rice) for up to 2 months.

Frequently Asked Questions (FAQs)

1. Can I use chicken thighs instead of breasts?
Yes! Thighs are juicier and add extra flavor — just adjust the cooking time slightly.

2. Can I meal prep this dish?
Absolutely. It reheats beautifully and stays creamy when stored properly.

3. Is this dish spicy?
Mild to medium — but you can adjust by adding or reducing chili powder or hot sauce.

4. Can I use store-bought Cajun seasoning?
Yes, but making your own gives you control over salt and spice levels.

5. Can I make it lighter?
Use low-fat milk and reduced-fat cream cheese for a lighter yet still creamy sauce.

Print

Conclusion

This High Protein Creamy Cajun Chicken is a powerhouse of flavor and nutrition — rich, spicy, and incredibly satisfying. The combination of smoky Cajun spices, creamy sauce, and tender chicken creates a meal that feels indulgent yet fuels your body with lean protein and wholesome ingredients. Perfect for busy nights, post-workout dinners, or whenever you crave something bold and comforting without compromise.