High Protein Creamy Cajun Chicken with Garlic Rice

High Protein Creamy Cajun Chicken with Garlic Rice is one of those meals that demands a standing ovation. It’s bold, comforting, and absolutely unforgettable from the first bite.

And the best part? This whole masterpiece comes together faster than delivery—no tipping required.

Why You’ll Love This High Protein Creamy Cajun Chicken

Let’s break down exactly why this recipe earns a permanent spot in your weekly rotation:

It’s high-protein without feeling boring.
Lean chicken breast brings the protein power, while the creamy Cajun sauce keeps things indulgent and exciting.

Big flavor, minimal effort.
You only need one skillet and one pot. No culinary gymnastics required.

It feels like restaurant food at home.
Creamy sauce. Spicy kick. Perfectly garlicky rice. You could charge for this.

It works for meal prep.
This reheats beautifully, which means future-you gets rewarded.

You can control the spice.
Feeling bold? Add more Cajun. Feeling gentle? Dial it back. The recipe adjusts to your mood.

If you’re building a high-protein meal plan, pair this with my Protein French Toast for the perfect breakfast-to-dinner macro balance.

You’ll Need (Ingredients)

Let’s divide this into two teams: the Cajun chicken and the garlic rice.

For the High Protein Cajun Chicken

• 2 large boneless skinless chicken breasts – sliced in half lengthwise for faster cooking
• 1½–2 tablespoons Cajun seasoning – adjust for spice tolerance
• Salt & black pepper, to taste
• 1–2 tablespoons olive oil – for searing
• 4–5 cloves garlic, minced – yes, that many
• ¾ cup heavy cream – creamy realness
• ½ cup chicken broth – balance + flavor
• ¼ cup freshly grated Parmesan – thickens and seasons
• ½ teaspoon smoked paprika (optional but elite)
• Red pepper flakes, optional for heat warriors
• Fresh parsley, finely chopped for garnish

For the Garlic Rice

• 1 cup long-grain white rice
• 2 cups chicken broth – this is non-negotiable flavor
• 1 tablespoon butter
• 3 cloves garlic, minced
• Salt, to taste

Prep made easier: A solid chef’s knife like the Victorinox Fibrox Chef’s Knife makes slicing chicken and garlic unbelievably fast and clean.

Bold Tip: If you measure garlic with your heart instead of a spoon, this recipe will still forgive you.

For another creamy but protein-packed recipe, my Honey Vanilla Banana Bread is a reader favorite on slower mornings.

Instructions

Step 1: Season the Chicken

Pat your chicken completely dry with paper towels. This step matters more than you think—dry chicken equals better browning. Coat both sides with Cajun seasoning, salt, and black pepper. Let it sit for a few minutes so the flavors soak in.

Bold Tip: Don’t rush this step. You want those spices hugging every inch of chicken.

Step 2: Sear Until Golden

Heat olive oil in a large skillet over medium-high heat. Once hot, add the chicken. Cook for 4–5 minutes per side until deeply golden and cooked through (165°F/74°C inside).

Remove chicken from the pan and set aside. Don’t touch that skillet—it’s loaded with flavor now.

Crispy sear secret: A heavy pan like the Lodge Cast Iron Skillet holds heat better than lightweight cookware.

Step 3: Wake Up the Garlic

Lower heat to medium. Add minced garlic directly into the same pan. Stir for 20–30 seconds until fragrant.

Important: If the garlic turns brown, the kitchen gods weep. Burnt garlic ruins everything.

Step 4: Build the Creamy Cajun Sauce

Pour in the chicken broth and scrape up every browned bit stuck to the pan. Those bits are liquid gold. Add heavy cream, Parmesan, smoked paprika, and red pepper flakes if using. Let it simmer for 2–3 minutes until slightly thickened.

Now taste. Adjust salt and spice.

Silky sauce trick: Freshly grated cheese melts cleaner when you use something like the Microplane Premium Zester Grater.

Step 5: Bring the Chicken Home

Nestle the chicken back into the sauce. Spoon the creamy Cajun goodness over each piece like a warm blanket. Simmer gently for 3–5 minutes until everything is married together.

Bold Tip: If you see oil separating, just stir gently. This sauce is dramatic but loyal.

Step 6: Start the Garlic Rice

In a saucepan, melt butter over medium heat. Add garlic and sauté for 30 seconds until fragrant.

Add rice and stir for about 1 minute to lightly toast.

Step 7: Simmer to Fluffiness

Pour in the chicken broth and add salt. Stir once. Cover and lower heat to a gentle simmer. Cook for 15–18 minutes until rice is tender.

Do not stir. Do not peek. Rice needs privacy.

Step 8: Fluff & Assemble

Fluff rice with a fork. Spoon onto plates. Top with creamy Cajun chicken. Drown it lovingly in extra sauce. Finish with parsley.

You just cooked like a legend.

Serving Ideas & Variations

Serve this chicken directly over the garlic rice and let the sauce flow where it wishes. That’s the correct way.

Want to get fancy?
Add sautéed bell peppers, mushrooms, or spinach into the sauce.

Low-carb moment?
Swap rice for cauliflower rice, roasted zucchini, or mashed cauliflower.

Extra spicy version?
Add cayenne pepper or increase red pepper flakes.

Dairy-free twist?
Use full-fat coconut milk instead of cream. It adds a subtle sweetness that pairs shockingly well with Cajun spice.

If you like experimenting with comforting sauces, you’ll love my Creamy Smothered Chicken and Rice which leans more savory and cozy than spicy.

Storage & Make-Ahead Tips

This recipe is meal-prep royalty.

• Store chicken and sauce separately from rice for 3–4 days in airtight containers.
• Reheat gently with a splash of broth or cream to revive the sauce.
• Microwave works, but stovetop is superior.
• You can freeze the chicken and sauce for up to 2 months. Thaw overnight and reheat slowly.

Bold Tip: Freeze the sauce without rice for the best texture later.

FAQ – Frequently Asked Questions

Is this recipe super spicy?
Only if you want it to be. Start with mild Cajun seasoning and build up.

Can I use chicken thighs instead of chicken breast?
Absolutely—and they’ll be extra juicy. You may need 1–2 extra minutes of cook time.

What if my sauce comes out too thin?
Simmer it longer or add another tablespoon of Parmesan. Thick sauce listens to patience.

What if my sauce is too thick?
Splash in broth and stir. Crisis avoided.

Is this recipe good for weight loss?
With lean chicken and portioned rice, yes—it’s very macro-friendly.

Can I double this recipe?
Yes, but do not overcrowd your pan or you’ll steam the chicken instead of searing it.

Final Thoughts

This High Protein Creamy Cajun Chicken with Garlic Rice is the kind of meal that makes people stop mid-bite and go, “Wow.” It’s rich without being heavy, spicy without being aggressive, and comforting without being boring.

It works for:

• Busy weeknights
• Post-gym dinners
• Date night at home
• Meal prep Sundays
• Or those “I deserve something amazing” evenings

Make it once—and I promise, it won’t be your last time.