High Protein Creamy Cajun Chicken with Garlic Rice

Why You’ll Love This Recipe

I love how this meal feels indulgent while still being centered around lean chicken. I get big Cajun flavor from the spice mix, extra depth from sautéed onion and garlic, and a creamy sauce that brings everything together. I also like that I can prep the chicken ahead, then cook everything quickly when I’m ready to eat.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

Chicken + seasoning

• 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, cut into halves

• 1.5 tbsp Cajun seasoning mix

• 2 tsp olive oil

• 25 g grass fed butter, for cooking

Garlic rice

• 2 cups uncooked long-grain rice (or 4 cups cooked/day-old rice)

• 1 medium red onion, chopped

• 4–5 garlic cloves, chopped

• 1/2 tbsp Cajun seasoning mix

• Fresh parsley, for garnish

• 15 g grass fed butter

Creamy Cajun sauce

• 1/2 tbsp Cajun seasoning mix

• 250 ml milk

• 150 g light cream cheese

• 40 g Parmesan

Directions

1. I marinate the chicken overnight with the Cajun seasoning mix and olive oil, making sure every piece is well coated.

2. I heat a pan over medium-high heat, melt the butter, and cook the chicken until it develops a crispy, golden crust. I let it rest for a few minutes, then slice it into strips.

3. In the same pan, I sauté the chopped red onion and garlic until fragrant.

4. I add the remaining Cajun seasoning for the rice, then stir in the day-old rice (or cooked rice) and toss until it’s well coated and hot.

5. I lower the heat and melt the butter, then whisk in the Cajun seasoning and milk.

6. Once the milk is warmed through, I add the light cream cheese and Parmesan and stir until the sauce turns smooth and creamy.

7. I plate the Cajun garlic rice, top it with sliced chicken, drizzle the creamy sauce over everything, and finish with fresh parsley.

Servings and timing

• Servings: 1 (as written)

• Total time: 1 hour

• Active cooking time: about 25–35 minutes

• Marinate time: ideally overnight (I count this as optional prep time, since I can cook it the same day if needed)

Variations

• Faster version: I skip the overnight marinate and season the chicken right before cooking, then I let it sit for 10–15 minutes while I prep the onion and garlic.

• Higher-heat version: I add extra chili powder or a pinch of cayenne into the sauce for a sharper kick.

• Lighter sauce: I use more milk and a bit less cream cheese, then I simmer gently until it thickens.

• Veggie add-in: I stir in spinach or diced bell pepper with the onion and garlic so the plate feels more complete.

• Different carb base: I serve the chicken and sauce over cauliflower rice or roasted potatoes when I want a change from rice.

storage/reheating

I store leftovers in airtight containers in the fridge for up to 3 days. I keep the rice and chicken together, and I store the sauce separately when I can so it reheats more smoothly.

To reheat, I warm the rice and chicken in a skillet or microwave until hot. I reheat the sauce gently over low heat (or in short microwave bursts), stirring often. If it thickens too much, I loosen it with a splash of milk until it turns creamy again.

FAQs

Do I have to marinate the chicken overnight?

I don’t have to, but I like the flavor best that way. If I’m short on time, I season it and let it sit for 10–15 minutes before cooking.

Can I use freshly cooked rice instead of day-old rice?

I can, but I like day-old rice because it stays less sticky in the pan. If I use fresh rice, I spread it out for a few minutes to let steam escape before tossing it in.

How do I get the chicken to brown properly?

I make sure the pan is hot, I don’t overcrowd it, and I let the chicken sit long enough to form a crust before flipping. I also pat the chicken dry if the marinade looks wet.

What if my sauce turns too thick?

I whisk in a little extra milk over low heat until it loosens up. I keep the heat gentle so it stays smooth.

Can I scale this recipe for more servings?

I can double or triple it easily. I cook the chicken in batches so it still browns well, and I scale the sauce ingredients evenly so the texture stays creamy.

Conclusion

I make this High Protein Creamy Cajun Chicken with Garlic Rice when I want something hearty, spicy, and satisfying with a creamy finish. I love the garlicky rice, the golden chicken, and the Cajun cream sauce that ties the whole plate together in a way that feels both comforting and bold.

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