I still remember the first time I marinated chicken overnight in a bold Cajun blend and seared it until the crust sang—this dish instantly became my go-to weeknight dinner when I needed comfort with a kick. High Protein Creamy Cajun Chicken & Rice pairs deeply seasoned, seared chicken with a velvety, cheesy sauce and spicy rice made from day-old grains. It’s forgiving, flavorful, and perfect for anyone who wants a protein-forward meal without fuss. If you love bold poultry mains, you might also enjoy this roundup of easy chicken dishes to rotate through your weeknight menu.
Why you’ll love this dish
This recipe hits a lot of marks: big flavor, high protein, and an indulgent creamy sauce that still feels homey. It’s ideal for busy cooks because most work happens ahead of time—marinate overnight and use day-old rice—so dinner comes together fast. The seared chicken develops a savory crust that contrasts perfectly with the creamy Parmesan-cream cheese sauce. Serve it for a family dinner, a casual date night, or to meal-prep protein-rich lunches for the week.
“One weeknight batch of this kept my lunches interesting all week—spicy, creamy, and still bright with parsley.” — a reader review
Step-by-step overview
- Make the Cajun seasoning by mixing the listed spices.
- Marinate chicken in the Cajun mix and olive oil overnight.
- Sear the chicken in hot butter until golden and rested.
- Sauté onion and garlic, then toss in day-old rice with remaining seasoning.
- Make the cream sauce with milk, light cream cheese, and Parmesan.
- Layer rice on plates, top with sliced chicken, spoon over sauce, and garnish.
This quick outline sets expectations: a little advance time (marinade + day-old rice) and a fast finish at the stove.
What you’ll need
- For the Cajun seasoning mix (makes about 3 tbsp): 1 tsp salt, 1 tsp black pepper, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp oregano, 1 tsp thyme, 1 tsp paprika, 1 tsp chili powder. (Note: you can scale these to taste.)
- 800 g chicken breast (cut into halves)
- 1.5 (units) Cajun seasoning mix for the chicken (use the mix above)
- 2 tsp olive oil (for the marinade)
- 25 g grass-fed butter (for searing the chicken)
- 1 medium red onion, chopped
- 4–5 garlic cloves, chopped
- 1/2 (unit) Cajun seasoning mix (to add to the rice)
- Day-old cooked rice — about 3 cups cooked (roughly 600 g) — cold rice works best to prevent clumping
- 15 g grass-fed butter (for the sauce)
- 1/2 (unit) Cajun seasoning mix (additional, for the sauce if you like it spicier)
- 250 ml milk (whole or 2% for creaminess; use unsweetened non-dairy milk if dairy-free)
- 150 g light cream cheese
- 40 g Parmesan, finely grated
- Fresh parsley, chopped, for garnish
Substitution notes:
- Swap chicken breasts for thighs (boneless, skinless) for richer flavor. Adjust cooking time.
- Use Greek yogurt or a dairy-free cream cheese for a lower-fat or dairy-free option, but sauce texture will change.
- If you don’t want to make the Cajun mix, a store-bought Cajun seasoning will work—start light and adjust.
Step-by-step instructions
- Make the Cajun seasoning. Combine the listed spices in a small bowl and mix well.
- Marinate the chicken. Toss chicken halves with 1.5 units of the Cajun mix and 2 tsp olive oil. Coat each piece thoroughly. Seal in an airtight glass container and refrigerate overnight (or at least 2–4 hours).
- Preheat the pan. Heat a heavy skillet (cast iron preferred) over medium-high heat. Add 25 g butter and let it melt until shimmering.
- Sear the chicken. Add the marinated breasts, taking care not to crowd the pan. Cook undisturbed until a deep golden crust forms, 4–6 minutes per side depending on thickness. Transfer to a plate and let rest 5 minutes before slicing into strips. (Tip: an instant-read thermometer should read 74°C / 165°F at the thickest part.)
- Sauté aromatics. In the same pan, lower heat to medium. Add the chopped red onion and garlic. Sauté until fragrant and softened, about 2–3 minutes. Add 1/2 unit of the Cajun mix and stir.
- Add the rice. Toss in the day-old rice. Break up any clumps and stir until every grain is coated in the onion, garlic, and spices. Cook 2–3 minutes to warm through. Transfer rice to plates or keep warm in the pan on very low.
- Make the creamy sauce. In the pan over low heat, melt 15 g butter. Sprinkle in the remaining 1/2 unit of Cajun mix if using. Slowly whisk in 250 ml milk. When warm, add 150 g light cream cheese a little at a time, whisking to combine. Stir in 40 g Parmesan until smooth. If the sauce is too thick, thin with a splash of milk; if too thin, simmer gently to reduce. A balloon whisk helps keep the sauce lump-free.
- Plate and finish. Spoon the Cajun rice onto plates. Top with sliced chicken. Drizzle the creamy sauce over the chicken and rice. Garnish with chopped parsley and serve.
Best ways to enjoy it
Serve this as the main attraction with simple, fresh sides to balance the richness. Good pairings:
- A crisp green salad with lemon vinaigrette to cut through the cream.
- Sauteed green beans or roasted broccoli for color and texture.
- For a Southern twist, add warm cornbread on the side.
If you want more chicken-forward ideas or similar mains for weeknights, check out our collection of chicken dishes for inspiration.
Storage and reheating tips
- Refrigerator: Store leftovers in airtight containers for up to 3–4 days. Keep sauce and rice with chicken or separate for best texture.
- Reheat: Gently rewarm on the stovetop over low heat, stirring to reincorporate the sauce. Microwave in short bursts, stirring between intervals to avoid breaking the sauce. Add a splash of milk if the sauce tightens.
- Freezing: Freeze only cooked components (chicken and rice) for up to 2 months. Sauce can be frozen but may separate; gently whisk and reheat slowly. Thaw overnight in the fridge before reheating.
Food-safety note: Always cool leftovers quickly and refrigerate within two hours of cooking.
Pro chef tips
- Use day-old rice: Cold, dry rice grains separate more easily and soak up flavor without turning mushy.
- Don’t overcrowd the pan: Sear chicken in batches if needed so each piece gets a proper crust.
- Rest the meat: Resting locks in juices and makes slicing easier. Slice against the grain for tenderness.
- Adjust heat carefully: Cajun blends vary—start with the suggested amount and add more to taste in the sauce or rice.
- Tool tip: A heavy skillet (cast iron) delivers the most reliable sear; a balloon whisk keeps the sauce smooth.
Creative twists
- Low-carb: Serve the sliced chicken and sauce over riced cauliflower instead of rice.
- Smokier profile: Add a pinch of smoked paprika or a splash of hot sauce to the sauce.
- Seafood swap: Replace chicken with shrimp—cook quickly until just opaque and reduce searing time.
- Veggie-forward: Stir roasted bell peppers and zucchini into the rice for more color and nutrition.
- Make it creamier: Substitute half the milk with evaporated milk for a richer sauce.
Common questions
Q: How long should I marinate the chicken?
A: Overnight (8–12 hours) gives the best flavor. If short on time, 2–4 hours still works. Don’t exceed 24 hours to avoid texture changes from the salt.
Q: What if I don’t have day-old rice?
A: Freshly cooked rice can be used but spread it on a tray to cool and dry slightly first. Day-old rice is ideal because it’s drier and won’t clump.
Q: Can I make this dairy-free?
A: Yes—use a dairy-free cream cheese and a plant milk that’s unsweetened and creamy (like oat). Omit or replace Parmesan with a dairy-free alternative, keeping in mind texture and salt adjustments.
Q: How do I know the chicken is cooked through?
A: Use an instant-read thermometer—165°F (74°C) in the thickest part. If you don’t have one, slice into the thickest piece to check for clear juices and no pink.
Q: Can I prep this for meal prep?
A: Absolutely. Keep rice and sauce separate from chicken when storing to maintain texture. Reheat gently and combine just before eating.
Q: My sauce separated—how do I fix it?
A: Whisk in a small splash of warm milk slowly over low heat to bring it back together. Avoid high heat that can break emulsions.
Q: Is this recipe very spicy?
A: The heat depends on the chili powder used. Use less of the Cajun mix for milder results or add hot sauce/smoked paprika for more heat.
Final thoughts
This High Protein Creamy Cajun Chicken & Rice is a reliable weeknight winner: make-ahead marinade, quick sear, and a luscious sauce that feels special without the fuss. Try it once and tweak the spice levels to your taste—then come back and tell me how you made it your own.
High Protein Creamy Cajun Chicken & Rice
Ingredients
Method
- Make the Cajun seasoning by combining the listed spices in a small bowl and mix well.
- Marinate the chicken by tossing halves with 1.5 units of the Cajun mix and 2 tsp olive oil. Coat each piece thoroughly, seal in an airtight glass container and refrigerate overnight (or at least 2–4 hours).
- Preheat the pan by heating a heavy skillet (cast iron preferred) over medium-high heat. Add 25 g butter and let it melt until shimmering.
- Sear the chicken by adding marinated breasts, taking care not to crowd the pan. Cook undisturbed until a deep golden crust forms, about 4–6 minutes per side depending on thickness. Transfer to a plate and let rest for 5 minutes before slicing into strips.
- Sauté aromatics by lowering heat to medium in the same pan. Add chopped red onion and garlic. Sauté until fragrant and softened, about 2–3 minutes. Add 0.5 units of the Cajun mix and stir.
- Add the day-old rice by tossing it into the pan. Break up any clumps and stir until every grain is coated with onion, garlic, and spices. Cook for 2–3 minutes to warm through.
- Make the creamy sauce by melting 15 g of butter in the pan over low heat. Sprinkle in the remaining 0.5 units of Cajun mix if using. Slowly whisk in 250 ml milk, and when warm, add 150 g light cream cheese a little at a time. Stir in 40 g Parmesan until smooth.
- Plate and finish by spooning the Cajun rice onto plates. Top with sliced chicken and drizzle the creamy sauce over the chicken and rice. Garnish with chopped parsley and serve.