Name: High Protein Creamy Cajun Chicken with Garlic Rice
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: American
Ingredients: 4 boneless, skinless chicken breasts or thighs; 2 tbsp olive oil; 1 tbsp Cajun seasoning; 1 tsp garlic powder; 1 tsp paprika; Salt and pepper, to taste; 1/2 cup Greek yogurt or low-fat cream cheese; 1/2 cup heavy cream or milk; 1/2 cup chicken broth; 2 cloves garlic, minced; 1/4 cup onion, chopped (optional); 2 tbsp Parmesan cheese (optional); 1/4 tsp red pepper flakes (optional); 1 cup white or brown rice; 2 cloves garlic, minced (for rice); 1 tbsp olive oil or butter; 2 cups chicken broth or water; 1/2 tsp salt; Optional toppings: Fresh parsley, extra Cajun seasoning, lemon wedges

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High Protein Creamy Cajun Chicken with Garlic Rice is a bold and satisfying dish that’s packed with flavor, richness, and fuel. Juicy, seasoned chicken is seared and simmered in a creamy Cajun-spiced sauce, then served over fragrant garlic-infused rice. It’s a comforting, protein-rich meal that I love making when I want something hearty and energizing without being overly heavy.

Why You’ll Love This Recipe

I love how this dish delivers on both flavor and nutrition. The chicken is juicy and packed with smoky Cajun spices, the creamy sauce brings everything together, and the garlic rice adds a savory base that ties it all up. It’s high in protein, easy to prepare, and just one of those meals that hits the spot whether I’m meal prepping or feeding a crowd. High Protein Creamy Cajun Chicken with Garlic Rice

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
Olive oil
Cajun seasoning
Garlic powder
Paprika
Salt and pepper

For the creamy sauce:

Greek yogurt or low-fat cream cheese (for added protein)
Heavy cream or milk
Chicken broth
Garlic, minced
Onion, chopped (optional)
Parmesan cheese (optional, for added flavor)
Red pepper flakes (optional, for heat)

For the garlic rice:

White or brown rice
Garlic, minced
Olive oil or butter
Chicken broth or water
Salt

Optional toppings:

Fresh parsley
Extra Cajun seasoning
Lemon wedges

Directions

I season the chicken with Cajun seasoning, garlic powder, paprika, salt, and pepper.
I heat oil in a skillet over medium heat and sear the chicken on both sides until golden and cooked through, then remove it and set aside.
In the same skillet, I sauté garlic (and onion, if using) until soft, then deglaze the pan with chicken broth.
I stir in Greek yogurt or cream cheese and a splash of cream, whisking until smooth and creamy.
I simmer the sauce for a few minutes, then return the chicken to the pan and let it soak in the sauce for another 5 minutes.
While the chicken simmers, I cook the rice in a separate pot: I sauté garlic in oil or butter, add the rice, toast it briefly, then add broth and cook until fluffy.
I serve the chicken and sauce over the garlic rice, then garnish with parsley or a squeeze of lemon if I want some extra brightness.

Servings and timing

This recipe serves 4. Prep takes around 10–15 minutes, cooking takes about 25 minutes, so the total time is around 35–40 minutes.

Variations

Sometimes I slice the chicken and serve it bowl-style with sautéed greens or roasted veggies for a lighter feel. I also like using quinoa or cauliflower rice instead of regular rice when I want fewer carbs. For an extra protein boost, I mix cooked lentils or beans into the rice.

Storage/Reheating

I store leftovers in an airtight container in the fridge for up to 3 days. To reheat, I warm it gently on the stove or in the microwave, adding a splash of broth or milk to keep the sauce smooth. The rice reheats well alongside the chicken, making it great for meal prep. High Protein Creamy Cajun Chicken with Garlic Rice

FAQs

Can I use store-bought Cajun seasoning?

Yes! I use it often, but I also make my own with paprika, garlic powder, onion powder, cayenne, oregano, thyme, salt, and pepper when I want to control the spice level.

Is this dish very spicy?

It can be, depending on the Cajun seasoning. I start with less if I’m sensitive to spice and add red pepper flakes only if I want more heat.

Can I make this dairy-free?

Yes. I use a dairy-free yogurt or coconut cream in place of the creamy ingredients and skip the cheese. The flavor still comes through well.

What type of chicken is best?

I usually use chicken breasts for higher protein and lower fat, but thighs stay juicier and work great too—especially in creamy sauces.

Can I meal prep this dish?

Absolutely. It stores and reheats beautifully, making it perfect for a few days’ worth of ready-to-go meals.

Conclusion

High Protein Creamy Cajun Chicken with Garlic Rice is one of my favorite meals when I want something bold, filling, and protein-packed. It’s simple to prepare, packed with flavor, and leaves me full and satisfied. Whether I’m cooking for the week or making a cozy dinner, this dish never lets me down.