High Protein Creamy Cajun Chicken with Garlic Rice

High Protein Creamy Cajun Chicken with Garlic Rice is a bold, flavorful meal that delivers serious comfort and nutrition in every bite. I love how the Cajun-spiced chicken gets beautifully seared, then simmered in a creamy, slightly spicy sauce that’s full of depth. Paired with fragrant garlic rice, this dish is hearty, filling, and packed with protein—perfect for refueling after a long day or powering through the week.

Why You’ll Love This Recipe

I love this recipe because it’s easy to make, full of flavor, and seriously satisfying. The Cajun spices bring warmth and boldness, while the cream balances everything out. The garlic rice is the perfect partner—fluffy, buttery, and full of aroma. Plus, it’s naturally high in protein thanks to the lean chicken breast, and I can easily boost it further with add-ins like spinach or a sprinkle of cheese.

Ingredients

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

For the Cajun chicken:

• Boneless, skinless chicken breasts or thighs

• Cajun seasoning

• Olive oil

• Garlic, minced

• Onion, finely chopped

• Heavy cream or Greek yogurt

• Chicken broth

• Parmesan cheese (optional, for extra richness)

• Salt and black pepper

• Fresh parsley (for garnish)

For the garlic rice:

• Cooked rice (jasmine, basmati, or brown rice)

• Garlic, minced

• Butter or olive oil

• Salt

• Optional: chopped green onions or fresh herbs

Directions

1. Cook the chicken:

1. I season both sides of the chicken with Cajun seasoning and a pinch of salt.

2. In a large skillet, I heat olive oil over medium heat and sear the chicken for 5–6 minutes per side, until golden and cooked through. I set it aside.

2. Make the creamy Cajun sauce:

1. In the same skillet, I sauté the chopped onion and garlic until soft and fragrant.

2. I stir in the chicken broth and let it simmer for a couple of minutes, scraping up any brown bits.

3. I add the cream (or Greek yogurt for a lighter version) and simmer until the sauce thickens slightly.

4. I return the chicken to the skillet, coat it in the sauce, and let it simmer for 2–3 more minutes.

5. I finish with grated Parmesan and chopped parsley if I want extra richness and color.

3. Prepare the garlic rice:

1. In another pan, I melt butter or heat olive oil and sauté the minced garlic until lightly golden.

2. I stir in the cooked rice, season with salt, and cook for 2–3 minutes until heated through and fragrant.

4. Assemble:

1. I scoop garlic rice onto a plate, top with the creamy Cajun chicken, and spoon extra sauce over everything.

2. I garnish with fresh parsley or green onions and serve immediately.

Servings and timing

This recipe serves about 4 people and takes around 35–40 minutes from start to finish. It’s perfect for a satisfying dinner or meal prep for high-protein lunches.

Variations

• I add baby spinach or kale to the sauce for extra greens.

• I swap cream for coconut milk for a dairy-free twist.

• I make it spicier by adding cayenne pepper or hot sauce.

• I use cauliflower rice for a low-carb version.

storage/reheating

I store leftovers in an airtight container in the fridge for up to 4 days. To reheat, I warm the chicken and rice in the microwave or on the stove, adding a splash of broth or water to loosen the sauce. It also works great for meal prep.

FAQs

What’s the best cut of chicken to use?

I usually go with boneless, skinless chicken breasts for higher protein and leaner meat, but thighs work great too for extra juiciness.

Can I make this dish dairy-free?

Yes! I use coconut cream or a thick non-dairy milk and skip the cheese.

Is Cajun seasoning spicy?

It has a mild to moderate kick. I adjust by using less or more depending on how spicy I want the dish to be.

Can I cook the rice in the same skillet?

I usually cook it separately for the best texture, but I can stir it into the sauce for a creamy one-pan version.

How do I increase the protein even more?

I serve it with extra chicken or add cooked white beans or spinach to the sauce for a nutrient boost.

Conclusion

High Protein Creamy Cajun Chicken with Garlic Rice is a rich, flavorful meal that brings the heat and the comfort—without sacrificing nutrition. I love how the creamy sauce and bold spices balance perfectly, and the garlic rice soaks up every drop. It’s simple enough for weeknights and satisfying enough for when I need a high-protein, feel-good meal that hits all the right notes.