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High Protein Creamy Cajun Chicken with Garlic Rice

High Protein Creamy Cajun Chicken with Garlic Rice

Melena
This High Protein Creamy Cajun Chicken with Garlic Rice is the perfect mix of comfort and nourishment. Tender Cajun-spiced chicken gets simmered in a rich, silky, high-protein sauce, then served over fluffy garlic-infused rice for a meal that feels indulgent while keeping you fueled. It’s bold, creamy, satisfying, and perfect for meal prep or weeknight dinners.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes

Ingredients
  

  • For the Cajun Chicken
  • 2 large chicken breasts or 3 smaller, sliced or pounded evenly
  • 1 ½ tbsp Cajun seasoning
  • 1 tsp paprika
  • 1 tsp garlic powder
  • Salt & black pepper to taste
  • 1 –2 tbsp olive oil
  • ½ onion diced
  • 3 –4 garlic cloves minced
  • 1 cup chicken broth
  • ½ cup heavy cream or evaporated milk
  • ½ cup Greek yogurt or 3 oz softened cream cheese
  • ¼ cup grated Parmesan optional but recommended
  • For the Garlic Rice
  • 1 cup long-grain or jasmine rice
  • 1 ½ cups chicken broth or water
  • 2 garlic cloves minced
  • 1 tbsp butter or olive oil
  • ½ tsp salt

Instructions
 

  • Make the Garlic Rice
  • Rinse rice until water runs clear.
  • Melt butter or oil in a pot over medium heat.
  • Add minced garlic and sauté 30 seconds until fragrant.
  • Add rice and toast for 1 minute.
  • Pour in broth and salt, stir, cover, and cook 12–15 minutes until fluffy. Set aside.
  • Prepare the Cajun Chicken
  • Season the chicken with Cajun seasoning, paprika, garlic powder, salt, and pepper.
  • Heat olive oil in a large pan over medium-high heat.
  • Sear chicken 3–4 minutes per side until golden (does not need to be fully cooked).
  • Remove and set aside.
  • Build the Creamy Sauce
  • In the same pan, add diced onion and sauté until soft.
  • Stir in minced garlic and cook 30 seconds.
  • Pour in chicken broth, scraping up browned bits.
  • Add cream and lower heat.
  • Stir in Greek yogurt or cream cheese until smooth.
  • Add Parmesan, if using.
  • Simmer gently for 2–3 minutes.
  • Combine & Finish
  • Return chicken to the pan.
  • Simmer on low 5–8 minutes, until fully cooked and sauce thickened.
  • Taste and adjust seasoning (more Cajun for heat, more broth if too thick).
  • Spoon creamy Cajun chicken over garlic rice and serve warm.

Notes

  • Keep heat low after adding dairy to prevent curdling.
  • Toast the rice — it boosts the garlic flavor dramatically.
  • Add extra broth to thin the sauce if it thickens while cooling.
  • For more protein, stir in 2–3 tbsp additional Greek yogurt at the end.