1. Main Page
  2. Recipe Ideas
  3. High Protein Creamy Cajun Chicken

High Protein Creamy Cajun Chicken

Section: Satisfying Main Dishes for Every Occasion

This dish highlights tender chicken breast marinated in bold Cajun spices and seared for a crispy crust. The rice is infused with red onion, garlic, and signature Cajun aromatics creating a flavorful base. A creamy sauce made from milk, light cream cheese, and Parmesan coats the dish in rich smoothness. Layered with spicy rice and juicy chicken, finished with fresh parsley, it balances smoky heat and creamy comfort, ideal for satisfying weeknight meals.

Pin This Share Recipe Share via Email Print Recipe Jump to Recipe
A smiling chef holding a plate of food.
By Lina Lina
Last updated on Tue, 04 Nov 2025 19:08:54 GMT
A bowl of rice with chicken and mushrooms. Bookmark
A bowl of rice with chicken and mushrooms. | tinycakee.com

This High Protein Creamy Cajun Chicken combines bold spices with a silky sauce to deliver a meal that is both satisfying and packed with flavor. The spicy marinated chicken sears up with a perfect crust while the Cajun infused rice acts as a fluffy flavorful base. A creamy sauce made from milk light cream cheese and Parmesan ties everything together in a rich finish. This dish fits comfortably into weeknight routines but also feels special enough for sharing with friends and family.

I made this for my sister after she started tracking her protein and it became her new favorite weeknight dinner. Every time I make it someone asks for the recipe.

Ingredients

  • Cajun Seasoning Mix: made from fresh spices brings spicy smoky flavor with great control over heat and salt
  • Salt: heightens all flavors and good quality kosher or sea salt makes a real difference
  • Black Pepper: adds sharp biting aroma that complements the seasoning mix best when freshly ground
  • Garlic Powder: provides a savory punch choose fresh granules with no clumps to blend easily
  • Onion Powder: balances garlic with subtle sweetness and should have vibrant color and aroma
  • Oregano: adds herbal depth and richness best from dried leaves still fragrant
  • Thyme: works with oregano for an earthy backbone avoid old stale bottles
  • Paprika: contributes color and smoky depth Spanish paprika if available for authentic flavor
  • Chilli Powder: adds heat taste it first to adjust to your preference
  • Chicken Breast: delivers lean protein that cooks tender and moist fresh never frozen if you can
  • Olive Oil: helps spices stick to chicken and adds richness use extra virgin for bright flavor
  • Grass Fed Butter: brings creamy richness and depth of flavor
  • Rice: absorbs sauce well day old or leftover rice works best for texture
  • Red Onion: offers sweetness and color pick firm with crisp skin
  • Garlic Cloves: introduce zesty background layers choose tight plump ones
  • Fresh Parsley: for a fresh bright pop of color flat leaf variety holds up well
  • Milk: gives sauce creamy texture without heavy cream whole milk adds extra richness
  • Light Cream Cheese: creates luxurious smoothness avoid brands with additives
  • Parmesan: adds savory saltiness grate fresh from a block for best melt and flavor

Instructions

Marinate the Chicken:
Toss the chicken pieces thoroughly with the Cajun seasoning mix and olive oil. Make sure every piece is evenly coated. Seal in a glass container and let it rest overnight in the fridge. This step infuses bright spicy flavor and helps keep the chicken juicy after cooking.
Sear the Chicken:
Heat a pan over medium high. Melt the grass fed butter until foaming and add the marinated chicken pieces. Cook each piece undisturbed until a golden crispy crust forms on one side then flip and repeat. This takes about four to five minutes per side depending on thickness. Let the chicken rest briefly after cooking to lock in juices and tenderness.
Cook the Cajun Rice:
Using the same pan lower the heat to medium and sauté chopped red onion and garlic cloves until fragrant and translucent about three to four minutes. Add the rice and sprinkle with more of the Cajun seasoning mix. Stir constantly for one to two minutes to evenly coat the rice with the spices and toast it slightly. This builds a fragrant base flavor.
Prepare the Creamy Sauce:
Reduce heat to low. Melt a knob of butter and then whisk in additional Cajun seasoning mix to taste. Slowly pour in the milk warming it gently as you stir. Add the light cream cheese by spoonfuls and whisk until fully incorporated and smooth. Stir in the freshly grated Parmesan cheese and continue until the sauce is glossy rich and thick enough to coat the back of a spoon.
Assemble and Serve:
Spoon a generous mound of the Cajun rice onto each plate. Slice the rested chicken breasts and arrange on top. Drizzle the creamy sauce over the chicken and rice then finish with a sprinkle of freshly chopped parsley for brightness and color. Serve immediately.
A close up of a piece of meat with rice and vegetables.
A close up of a piece of meat with rice and vegetables. | tinycakee.com

Every time I pull out the Parmesan for this recipe it reminds me of making comfort food with my grandma and how that nutty cheesy scent made everyone drift into the kitchen for a taste.

Storage Tips

Store leftovers in airtight glass containers in the fridge for up to three days. Do not freeze the creamy sauce separately as it can break or split when thawed. Portion rice and chicken into meal prep boxes for easy grab and go lunches. Reheat gently on the stove or microwave stirring occasionally.

Ingredient Substitutions

Chicken thigh can be substituted for breast if you prefer a richer juicier meat. For a dairy free version try coconut milk and a plant based cream cheese alternative. If you skip marinating overnight even a quick thirty minute soak in the seasoning and oil will improve flavor considerably.

Serving Suggestions

A crisp side salad or steamed green veggies like broccoli balance the richness nicely. Leftover creamy Cajun sauce is fantastic as a dip for roasted vegetables or crusty bread. For a casual gathering serve the rice chicken and sauce family style so guests can assemble bowls to their liking.

A plate of food with chicken and rice.
A plate of food with chicken and rice. | tinycakee.com

This creamy Cajun chicken is hearty and perfect for weeknights or meal prep. Pair it with a crisp salad for balance and bright contrast.

Common Recipe Questions

→ How do I keep chicken juicy and tender?

Marinate the chicken overnight to lock in moisture, then sear over medium-high heat until golden. Let it rest before slicing to keep juices intact.

→ Can I use leftover rice for this dish?

Yes, day-old or previously cooked long-grain rice absorbs flavors well and stays fluffy, enhancing the dish's texture.

→ What makes the sauce creamy without heaviness?

The sauce combines milk, light cream cheese, and Parmesan for a rich, smooth texture that stays light and velvety.

→ How do I get a crispy crust on the chicken?

Cook chicken in a hot, well-oiled pan without moving it until a golden crust forms on both sides for best texture.

→ Can I adjust the spice level?

Absolutely! Modify the amount of Cajun seasoning and chili powder to suit your preferred heat intensity.

High Protein Creamy Cajun Chicken

Tender chicken with Cajun spices over aromatic rice, topped with a smooth, creamy sauce and fresh parsley.

Prep Time
10 minutes
Cooking Time
25 minutes
Total Time
35 minutes
By Lina: Lina

Recipe Category: Main Dishes

Skill Level: Requires Moderate Experience

Cuisine Type: Cajun

Makes: 4 Portion Count

Dietary Options: Gluten-Free

What You’ll Need

→ Cajun Seasoning

01 1 tbsp paprika
02 1 tsp chili powder
03 1 tsp garlic powder
04 1 tsp onion powder
05 1 tsp dried oregano
06 1 tsp dried thyme
07 1 tsp kosher salt
08 1/2 tsp freshly ground black pepper

→ Protein and Fat

09 2 skinless, boneless chicken breasts (about 12 oz each)
10 2 tbsp olive oil
11 1 tbsp unsalted grass-fed butter
12 1 tbsp unsalted grass-fed butter (for sauce)

→ Rice and Vegetables

13 2 cups cooked long-grain white rice (preferably day-old)
14 1 medium red onion, finely chopped
15 2 garlic cloves, minced

→ Creamy Sauce

16 1 cup whole milk
17 100 g light cream cheese
18 1/3 cup freshly grated Parmesan cheese

→ Garnish

19 2 tbsp fresh flat-leaf parsley, chopped

Steps to Follow

Step 01

Combine paprika, chili powder, garlic powder, onion powder, oregano, thyme, kosher salt, and black pepper to create Cajun seasoning. Toss chicken breasts thoroughly with 1 tbsp olive oil and the Cajun seasoning until evenly coated. Seal in an airtight container and refrigerate overnight.

Step 02

Heat 1 tbsp butter in a large skillet over medium-high heat. Add marinated chicken breasts and cook for 5-6 minutes per side until a golden, crispy crust forms and the internal temperature reaches 74°C (165°F). Remove from pan and let rest for 5 minutes to retain juiciness.

Step 03

In the same skillet, add 1 tbsp olive oil if needed. Sauté chopped red onion and minced garlic over medium heat until fragrant and translucent, about 3 minutes. Stir in cooked rice and 1 tsp Cajun seasoning, mixing thoroughly to coat the rice evenly. Cook for 3-4 minutes until heated through.

Step 04

Reduce heat to low and melt 1 tbsp butter in the skillet. Whisk in 1 tsp Cajun seasoning, then slowly pour in whole milk, warming gently. Add cream cheese and Parmesan while stirring continuously until the sauce is smooth, glossy, and heated through, about 5 minutes.

Step 05

Plate a generous portion of Cajun rice, slice chicken breasts and arrange on top. Drizzle creamy sauce over the chicken and finish with freshly chopped parsley for flavor and color contrast. Serve immediately.

Helpful Hints

  1. Day-old rice works best to achieve a fluffy texture and prevent sogginess.
  2. Resting chicken after cooking locks in moisture, ensuring tenderness.
  3. Adjust Cajun seasoning and chili powder quantities to customize spice level.

Tools You’ll Need

  • Large non-stick or cast iron skillet
  • Measuring spoons and cups
  • Chef's knife
  • Mixing bowls

Allergy Information

Review ingredient labels for allergens, and consult a healthcare provider if in doubt.
  • Contains dairy (milk, cream cheese, Parmesan)

Nutritional Details (Per Portion)

Use this nutritional summary as a guide – it's not a substitute for professional advice.
  • Calories: 540
  • Fat: 18 g
  • Carbohydrates: 50 g
  • Proteins: 45 g