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High Protein Creamy Cajun Chicken with Garlic Rice

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High Protein Creamy Cajun Chicken with Garlic Rice is a hearty and flavorful meal featuring juicy Cajun-seasoned chicken simmered in a creamy, protein-rich sauce, served over savory garlic-infused rice.

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

Instructions

  1. Season chicken with Cajun seasoning, garlic powder, paprika, salt, and pepper.
  2. Heat olive oil in a skillet over medium heat and sear chicken until golden and cooked through. Remove and set aside.
  3. In the same skillet, sauté minced garlic and onion (if using) until soft.
  4. Deglaze pan with chicken broth and stir in Greek yogurt or cream cheese and cream. Whisk until smooth and simmer for a few minutes.
  5. Return chicken to the skillet and simmer in the sauce for 5 minutes.
  6. In a separate pot, sauté garlic in olive oil or butter, add rice, toast briefly, then add broth and salt. Cook until rice is fluffy and liquid is absorbed.
  7. Serve chicken with creamy sauce over garlic rice.
  8. Garnish with parsley, a sprinkle of Cajun seasoning, or a squeeze of lemon as desired.

Notes

  • Use low-fat dairy options for a lighter version.
  • Adjust Cajun seasoning to control spice level.
  • Substitute rice with quinoa or cauliflower rice for lower carbs.
  • Leftovers are great for meal prep and reheat well with a splash of broth or milk.

Nutrition

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