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–+ servings
High Protein Creamy Cajun Chicken served over rice

High Protein Creamy Cajun Chicken & Rice

A flavorful and indulgent dish featuring high protein chicken breasts paired with a creamy Cajun-inspired sauce, perfect for weeknight meals and meal prep.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: American, Southern
Calories: 500
Ingredients Method Nutrition Notes

Ingredients
  

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 Chilli Powder
Main Ingredients
  • 800 g Chicken Breast, cut into halves Can substitute with chicken thighs for juiciness.
  • 1.5 portions Cajun Seasoning Mix for marinating
  • 2 tsp Olive Oil
  • 25 g Grass Fed Butter for searing
  • 1 Medium Red Onion, chopped
  • 4-5 cloves Garlic, chopped
  • 1/2 portion Cajun Seasoning Mix for the rice
  • 250 ml Milk (dairy or unsweetened plant milk) Use lactose-free options if needed.
  • 150 g Light Cream Cheese Can substitute for dairy-free cream cheese.
  • 40 g Parmesan, grated Can replace with nutritional yeast for a dairy-free option.
  • 15 g Grass Fed Butter for the sauce
  • Fresh Parsley for garnish

Method
 

Preparation
  1. Combine all spices in a bowl to make the Cajun Seasoning Mix.
  2. Rub 1.5 portions of the seasoning and the olive oil over the chicken, making sure to coat well. Seal in an airtight container and refrigerate overnight.
Cooking
  1. Heat a heavy pan over medium-high heat and melt 25 g of butter.
  2. Sear the marinated chicken until golden brown, about 4 to 6 minutes per side depending on thickness. Remove and let rest for 5 minutes before slicing.
  3. In the same pan, add the chopped onion and garlic. Sauté until aromatic and translucent.
  4. Sprinkle in 1/2 portion of the Cajun seasoning mix, then add the day-old rice. Stir until warmed through.
  5. Lower the heat, melt 15 g of butter, and add the remaining Cajun seasoning mix. Gradually pour in the milk while whisking to avoid lumps.
  6. Add the light cream cheese and grated Parmesan. Stir until the sauce is smooth and coats the back of a spoon. Adjust seasoning as desired.
  7. Plate the warm rice, top with sliced chicken, and drizzle with the creamy sauce. Garnish with fresh parsley.

Nutrition

Serving: 1Calories: 500kcalCarbohydrates: 40gProtein: 50gFat: 20gSaturated Fat: 10gSodium: 800mgFiber: 2gSugar: 3g

Notes

Refrigerate leftovers within 2 hours and store in airtight containers for 3-4 days. For meal prep, portion and freeze for up to 2 months. This dish is gluten-free and can be adapted to various dietary needs.

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