High Protein Creamy Cajun Chicken with Garlic Rice For Dinner

High Protein Creamy Cajun Chicken with Garlic Rice is a bold, flavorful dish that brings together tender, seasoned chicken in a creamy Cajun-spiced sauce over fluffy, garlicky rice. It’s a satisfying, high-protein meal I love making when I want something rich and comforting but still packed with fuel for the day.

Why You’ll Love This Recipe

I love this recipe because it delivers on both flavor and nutrition. The Cajun seasoning adds just the right amount of spice, and the creamy sauce brings it all together without feeling too heavy. Paired with protein-packed chicken and fragrant garlic rice, it’s a full, well-balanced meal that keeps me full and energized.

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 or avocado oil
salt and pepper
garlic (minced)
low-fat cream cheese or Greek yogurt (for the creamy base)
unsweetened almond milk or milk of choice
Parmesan cheese (optional, for extra richness)
paprika or chili flakes (for more heat, optional)
fresh parsley (for garnish)

For the garlic rice:
white or brown rice
olive oil or butter
garlic (minced)
chicken broth or water
salt

Directions

For the garlic rice:

1. I rinse the rice and set it aside.

2. In a saucepan, I heat oil or butter and sauté the garlic until fragrant.

3. I stir in the rice and cook for a minute to toast it lightly.

4. I add broth or water, bring it to a boil, reduce the heat, cover, and simmer until the rice is tender and fluffy.

For the creamy Cajun chicken:

1. I season the chicken on both sides with Cajun seasoning, salt, and pepper.

2. In a large skillet, I heat oil and sear the chicken until golden and cooked through. I remove it from the pan and set it aside.

3. In the same pan, I add minced garlic and cook for 30 seconds.

4. I lower the heat and stir in the cream cheese or Greek yogurt along with a splash of milk, stirring until smooth and creamy.

5. I add Parmesan cheese (if using) and adjust seasoning with more Cajun spice if needed.

6. I slice the chicken and return it to the skillet, coating it in the sauce and simmering for a couple of minutes.

7. I serve the chicken and sauce over a bed of garlic rice and garnish with parsley.

Servings and timing

This recipe serves 4. It takes about 15 minutes to prep and 25–30 minutes to cook, so I usually have it ready in around 40–45 minutes.

Variations

• I make it spicier by adding crushed red pepper or more Cajun seasoning.

• For extra veggies, I stir in spinach or roasted peppers near the end.

• I switch the rice for quinoa or cauliflower rice to change things up.

• I use plain Greek yogurt to boost protein and keep it creamy without the heaviness of full cream.

Storage/Reheating

I store leftovers in an airtight container in the fridge for up to 4 days. To reheat, I warm it in a skillet over low heat or microwave with a splash of milk to loosen the sauce. This dish can also be meal prepped and portioned out for grab-and-go lunches.

FAQs

Can I use pre-cooked chicken?

Yes, I sometimes use rotisserie chicken or meal-prepped chicken. I just slice it and simmer it briefly in the sauce to heat through.

Is Cajun seasoning very spicy?

Cajun seasoning has a mild to medium heat. I control the spice by adjusting how much I use or adding extra paprika and chili flakes.

What can I use instead of cream cheese?

Greek yogurt or a dairy-free cream alternative works well. I stir it in at the end over low heat to avoid curdling.

Can I use leftover rice?

Definitely. I reheat leftover rice and stir in sautéed garlic and a bit of butter or oil to turn it into quick garlic rice.

Is this dish good for meal prep?

Yes — it holds up well in the fridge and reheats perfectly. I portion it into containers with rice and chicken together for balanced meals.

Conclusion

High Protein Creamy Cajun Chicken with Garlic Rice is one of my favorite ways to enjoy bold, satisfying flavor while still keeping things nutritious. The creamy sauce, spiced chicken, and garlicky rice make it feel like comfort food, but it’s packed with protein and easy to customize. Whether I’m cooking for the week or just want a flavorful dinner, this one always delivers.