Description
This High Protein Creamy Cajun Chicken is a bold, spicy, and flavor-packed meal that combines tender Cajun-seasoned chicken with a rich, creamy sauce and fluffy Cajun rice. Perfect for meal prep or a satisfying weeknight dinner.
Ingredients
- 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
- 800 g chicken breast, halved
- 1½ tbsp Cajun seasoning mix
- 2 tsp olive oil
- 25 g grass-fed butter (for cooking)
- 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
- 15 g grass-fed butter
- ½ tbsp Cajun seasoning mix
- 250 ml milk
- 150 g light cream cheese
- 40 g Parmesan cheese, grated
Instructions
1. In a small bowl, combine salt, black pepper, garlic powder, onion powder, oregano, thyme, paprika, and chili powder to make the Cajun seasoning mix. Set aside.
2. Coat halved chicken breasts with 1½ tbsp of the Cajun seasoning mix and 2 tsp olive oil. Let marinate for 15–30 minutes.
3. In a large skillet, melt 25 g butter over medium-high heat. Cook the chicken for 4–5 minutes per side until golden brown and cooked through. Remove and set aside.
4. In the same skillet, add chopped onion and garlic. Sauté until fragrant.
5. Stir in ½ tbsp Cajun seasoning and rice. Cook until heated through and fluffy. Garnish with parsley and set aside.
6. In a small saucepan, melt 15 g butter over medium heat. Stir in ½ tbsp Cajun seasoning, milk, cream cheese, and Parmesan cheese. Whisk until smooth and creamy.
7. Pour the creamy Cajun sauce over the cooked chicken or mix it into the rice. Serve hot.
Notes
Adjust the spice level by reducing or increasing the amount of chili powder in the Cajun mix.
For extra protein, serve with black beans or quinoa on the side.
Ideal for meal prep — store in airtight containers in the fridge for up to 3 days.
Use day-old rice for best texture in the Cajun rice portion.
Nutrition
- Serving Size: 1 plate
- Calories: 520
- Sugar: 3g
- Sodium: 650mg
- Fat: 22g
- Saturated Fat: 10g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 2g
- Protein: 40g
- Cholesterol: 115mg