High Protein Creamy Cajun Chicken

This high protein creamy Cajun chicken with garlic rice makes a healthy, satisfying dinner that packs a ton of flavor plus over 25 grams of protein per serving. Perfect for anyone searching for high protein recipes for weight loss, this creamy chicken with garlic rice comes together in under 35 minutes of prep and one hour of hands-off cooking. The result is a balanced meal with juicy spice-rubbed chicken, velvety cream sauce, and garlicky rice that feels special while still supporting clean eating goals.

We love this creamy Cajun chicken and rice in our house because it checks every box for easy family meals packed with protein and big flavor. I first tried making this dish after a long Sunday when I was craving something creamy but did not want a heavy, high calorie dinner, and it has now become my go-to for both meal prep and those hectic weeknights when takeout seems easier. The Cajun spices and that luscious yet light sauce always earn rave reviews, and nobody can tell it is a protein-packed, low calorie chicken dinner made with healthy swaps.

Gather Your Ingredients for High Protein Creamy Cajun Chicken with Garlic Rice

• Chicken breast for high protein chicken recipes: Juicy, lean protein that cooks quickly when sliced in half, making it perfect for healthy recipes. Choose organic or high-quality if possible for the best flavor, or substitute with boneless chicken thighs for extra tenderness.
• Cajun seasoning mix for bold creamy chicken flavor: Essential for that signature savory heat. Use pre-mixed for convenience, or blend paprika, oregano, garlic powder, onion powder, and chili powder to taste if you prefer homemade seasoning.
• Extra virgin olive oil for healthy fats: Keeps chicken moist while searing and boosts the healthy fat content. Opt for cold-pressed varieties for maximum benefits; avocado oil can be used as an alternative.
• Grass fed butter for authentic Southern flavor: Adds richness to both chicken and sauce. Grass fed varieties contain more nutrients; substitute with plant-based butter to make it dairy free.
• Long-grain rice or jasmine/basmati for fluffy garlic rice: Key for perfect texture; use day-old or uncooked rice for best results, but microwavable or precooked rice works in a pinch for quicker prep.
• Medium red onion adds subtle sweetness: Brings color and flavor to the garlic rice. Yellow onions also work if red are unavailable.
• Fresh garlic cloves for aromatic boost: Elevates the rice with deep, savory flavor. Go for firm, heavy bulbs for best taste, or substitute with frozen garlic cubes for convenience.
• Milk for creamy Cajun sauce: Lightens the sauce while keeping it silky. Choose low fat for fewer calories or full fat for richer flavor, or try unsweetened plant milk for a dairy free version.
• Light cream cheese for a healthier cream base: Gives creaminess without the heaviness of regular cream. Use plant-based cream cheese to make the dish dairy free if needed.
• Parmesan cheese for umami and savoriness: Shred your own for best melt and taste. Vegan parmesan or nutritional yeast can be swapped for dairy free or vegan diets.
• Salt, black pepper, garlic powder, onion powder, oregano, thyme, paprika, chili powder: Makes up the customizable Cajun spice blend; adjust amounts to control heat and flavor for your family’s preferences.
• Fresh parsley as bright garnish: Adds a pop of color and freshness to finish the dish. Any fresh herbs on hand like cilantro can be used as a swap.

How to Make High Protein Creamy Cajun Chicken with Garlic Rice

Marinate the Chicken for Deep Flavor:

Combine chicken breast halves with 5 tablespoons Cajun seasoning mix and 2 teaspoons olive oil in a large glass dish. Make sure every piece is well coated. Let marinate in the fridge for at least 30 minutes or overnight for maximum tenderness and bold, juicy flavor. Using a glass dish helps prevent unwanted flavors absorbing into the chicken, ensuring pure savory results.

Sear the Chicken Until Golden and Crispy:

Heat a stove-safe skillet over medium-high and melt 25 grams grass fed butter until bubbling. Sear marinated chicken about 5 minutes per side, watching for a rich golden crust and a juicy, cooked-through center. Rest chicken on a plate briefly after cooking to lock in the juices for perfect, tender protein every time.

Sauté Onion and Garlic for the Rice:

Lower heat and add chopped red onion and garlic to the same pan, letting them sweat for 3 to 5 minutes until lightly softened and fragrant. Scrape up browned chicken bits with a wooden spoon to add savory depth and body to your healthy garlic rice, enhancing richness without extra calories.

Toast and Season the Rice:

Add 2 cups uncooked long-grain rice or 4 cups day-old rice along with half a tablespoon Cajun seasoning mix. Stir every grain to coat, then toast for 2 to 3 minutes on medium until you hear a gentle sizzle and catch a nutty aroma. This prevents mushiness and adds a savory slow-cooked taste to the finished garlic rice.

Make the Creamy Cajun Sauce:

In a clean saucepan or the wiped skillet, melt 15 grams grass fed butter over low. Whisk in another half tablespoon Cajun seasoning, then slowly pour in 250 milliliters milk, whisking constantly. When the mixture is warm and steaming, whisk in 150 grams light cream cheese and 40 grams fresh parmesan. Keep whisking until the sauce is silky, lump-free, and richly aromatic from the spices.

Assemble and Serve:

Spoon a mound of garlic rice onto each plate. Top with hot sliced Cajun chicken and drizzle generously with the creamy Cajun sauce. Finish with a handful of fresh chopped parsley for a flash of brightness and a restaurant-style, high protein comfort dinner that is also healthy and beautiful.

One of my favorite discoveries was finding out how seamlessly cream cheese blends into the Cajun sauce, creating a creamy texture that is lighter than recipes with heavy cream yet just as satisfying. When a group of kids joined us for a sleepover, I simply used milder Cajun spice, and nobody missed the heat—everyone raved about the "secret sauce" and had seconds. This creamy high protein chicken recipe never fails to make healthy eating enjoyable for every member of the family.

Smart Swaps and Variations for High Protein Creamy Cajun Chicken with Garlic Rice

Mix up the protein by trying turkey breast, boneless chicken thighs, or tofu to suit your diet or budget. If you’re dairy free, sub in plant-based cream cheese and leave out the parmesan or swap it with nutritional yeast for a vegan-friendly option that still tastes great. For a lower carb twist, use cauliflower rice, or jazz up the meal with additions like grilled corn in summer or roasted root vegetables during colder months. Switching up the rice or seasoning can also help the dish fit into your healthy meal prep routine all year round.

How to Store and Reheat High Protein Creamy Cajun Chicken with Garlic Rice

Cool leftovers completely, then store chicken and rice in separate airtight containers for best results in the fridge. The creamy Cajun sauce will keep its velvety texture if stored in a glass container or jar. For freezer storage, portion out chicken and rice in meal prep containers or zip bags, pressing out as much air as possible, and freeze up to three months. Always thaw overnight in the fridge before reheating to preserve flavor and texture. Reheat on low in the microwave in short intervals or on the stove with a splash of extra milk or broth for perfectly creamy results every time.

What to Serve with High Protein Creamy Cajun Chicken with Garlic Rice

Pair this protein-rich creamy Cajun chicken dinner with roasted green beans, crispy Brussels sprouts, or a fresh arugula salad for extra fiber and a pop of color. If you want to balance the richness, serve with a pineapple and cabbage slaw or quick steamed broccoli. For a true Southern-inspired meal, add chilled sparkling water with lime or homemade iced tea to make even the busiest night feel festive. Whether serving family style or plated individually, a bright parsley garnish always finishes the dish beautifully.

Nutritional Benefits of High Protein Creamy Cajun Chicken with Garlic Rice

This dinner is perfect for high protein meal prep, featuring over 25 grams of protein per serving to keep you satisfied and fueled. Healthy fats from olive oil and grass fed butter give slow burning energy, and cream cheese offers calcium without heaviness. The dish supplies antioxidants from garlic and onion, and it is naturally gluten free so it fits a range of healthy eating plans. Just a few swaps makes it safe for dairy free or vegan diets while keeping the nutrition and comfort intact.

Recipe Success Tips for High Protein Creamy Cajun Chicken with Garlic Rice

If your chicken tends to dry out, try marinating longer or cutting the cook time by one to two minutes for juicier slices. Always whisk the creamy Cajun sauce on low heat to avoid curdling or separation, and never let it boil. For the best garlic rice, remember to toast the grains with spice before combining with other ingredients, ensuring bold flavor in every bite without bland or sticky texture. Following these simple adjustments guarantees creamy chicken and rice perfection whether you are meal prepping or serving fresh.

This high protein creamy Cajun chicken with garlic rice has quickly become our family’s most requested comfort meal for both busy weeknights and relaxed weekends. Try making it for your next healthy dinner, and feel free to make it your own with custom spices or protein swaps—you will love the balance of flavor, ease, and nourishing benefits.

Common Questions About This Recipe

→ How can I ensure juicy yet crispy Cajun chicken?

Marinate chicken overnight in the Cajun seasoning and olive oil, then sear over medium-high heat with butter in a cast iron skillet for a golden, crispy crust while keeping the inside moist.

→ Can I use leftover rice instead of freshly cooked?

Yes, day-old long-grain rice works well for garlic rice, as it stays fluffy and absorbs flavors better after sautéing with onion, garlic, and seasoning.

→ What can I substitute for cream cheese in the sauce?

Light sour cream or a splash of extra milk thickened with more Parmesan can be used if cream cheese is unavailable or to lighten the sauce further.

→ Is it possible to make the dish dairy-free?

For a dairy-free version, substitute plant-based butter, milk alternatives, and non-dairy cream cheese and parmesan to achieve a similar creamy texture.

→ What sides go well with this meal?

Fresh salads with citrus vinaigrette, roasted vegetables, or steamed greens complement the rich Cajun flavors and creamy rice for added balance and nutrition.