High protein creamy Cajun chicken with garlic rice delivers bold flavors and 45g protein per serving. Easy rice meal prep recipe ready in 35 minutes.
Well… let me tell you about the Tuesday night that changed my weeknight dinners forever.
I was staring at yet another plain grilled chicken breast when my neighbor texted me a photo of her dinner—a gorgeous Cajun chicken situation dripping with creamy sauce. That single image sent me down a spicy, buttery rabbit hole that ended with this absolute winner of a recipe.
Here’s the thing: I burned three batches of rice and over-seasoned two pounds of chicken before nailing this version. Worth every failed attempt? Absolutely.
This high protein creamy Cajun chicken with garlic rice now lives in my weekly rotation. The crispy-edged chicken, the perfectly fluffy rice loaded with garlic, and that ridiculously creamy sauce? Pure magic on a plate.
Tasty at Home – Where bold flavors meet everyday kitchens.
Table of Contents
Why This Recipe Crushes Your Protein Goals
This isn’t your average chicken and rice situation. Each serving packs a powerful 45 grams of protein while delivering the bold, unapologetic flavors Louisiana cooking is famous for.
The secret lies in the overnight marinade and the triple-hit of Cajun seasoning throughout the dish. You’re building flavor in layers—first in the chicken, then in the rice, and finally in that luxurious cream sauce.
I’ve tested this recipe seventeen times (yes, really) to nail the perfect spice balance. Too much cayenne and you’ll need a fire extinguisher. Too little and it tastes like sad chicken. This version hits that sweet spot where the heat enhances without overwhelming.
What Makes This High Protein Chicken Lunch Idea Stand Out
The overnight marinade transforms ordinary chicken breast into something restaurant-worthy. The spices penetrate deep into the meat, creating flavor that goes all the way through—not just on the surface.
Using day-old rice isn’t just a convenience hack. Cold, dried-out rice actually fries better and absorbs the garlic-butter mixture without turning mushy. Professional chefs have used this technique for decades (it’s the secret behind great fried rice everywhere).
The cream cheese in the sauce? That’s my genius move. It creates a silky texture that heavy cream alone can’t match, while adding extra protein to push this into serious macro-friendly territory.
High Protein Creamy Cajun Chicken with Garlic Rice
Equipment
- Cast iron skillet
- Sharp knife
- Measuring tools
- Airtight container
- balloon whisk
- rice cooker
Ingredients
Cajun Seasoning Mix
- 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
Chicken Marinade
- 800 g Chicken Breast 1.75 lbs
- 1.5 tbsp Cajun Seasoning Mix 22g
- 2 tsp Olive Oil 10ml
- 25 g Grass-Fed Butter 2 tbsp
Fluffy Cajun Rice
- 2 cups Long-Grain Rice 400g
- 1 medium Red Onion (chopped) 150g
- 4-5 cloves Garlic Cloves (chopped) 20g
- 0.5 tbsp Cajun Seasoning Mix 7g
- for garnish Fresh Parsley 5g
Creamy Sauce
- 15 g Grass-Fed Butter 1 tbsp
- 0.5 tbsp Cajun Seasoning Mix 7g
- 250 ml Milk 1 cup
- 150 g Light Cream Cheese 5 oz
- 40 g Parmesan ½ cup
Instructions
- Mix Cajun seasoning blend thoroughly. Cut chicken breasts in half horizontally and coat with 1.5 tbsp seasoning and olive oil. Refrigerate overnight in an airtight container.
- Heat skillet over medium-high heat for 3-4 minutes. Melt 25g butter and cook chicken 6-7 minutes per side until golden and internal temp reaches 165°F. Rest 5 minutes before slicing.
- Sauté chopped red onion for 3-4 minutes, add garlic and cook 1 minute. Stir in ½ tbsp Cajun seasoning, then add day-old rice and cook 4-5 minutes until coated and slightly crispy.
- Melt 15g butter, add ½ tbsp Cajun seasoning, whisk in milk, then cream cheese in chunks. Add Parmesan and whisk until sauce is silky.
- Plate garlic rice, arrange chicken slices over rice, drizzle creamy sauce, and garnish with parsley. Optional: squeeze fresh lemon juice.
Notes
Ingredients That Deliver Maximum Flavor
The foundation of incredible Cajun cooking starts with fresh ingredients and the right blend of spices. I always reach for grass-fed butter because it adds a richer, more complex flavor than regular butter—the difference is noticeable.
For the chicken, look for thick, even-sized breasts that will cook uniformly. Quality matters here since protein is the star. Organic, free-range chicken has better texture and deeper flavor, though conventional works fine too.
Complete Ingredient List
| Ingredient Category | Item | Amount | Metric |
|---|---|---|---|
| Cajun Seasoning Mix | Salt | 1 tsp | 5g |
| Black Pepper | 1 tsp | 2g | |
| Garlic Powder | 1 tsp | 3g | |
| Onion Powder | 1 tsp | 3g | |
| Oregano | 1 tsp | 1g | |
| Thyme | 1 tsp | 1g | |
| Paprika | 1 tsp | 2g | |
| Chili Powder | 1 tsp | 3g | |
| Chicken Marinade | Chicken Breast | 800g | 1.75 lbs |
| Cajun Seasoning Mix | 1.5 tbsp | 22g | |
| Olive Oil | 2 tsp | 10ml | |
| Grass-Fed Butter | 25g | 2 tbsp | |
| Fluffy Cajun Rice | Long-Grain Rice | 2 cups | 400g |
| Red Onion (chopped) | 1 medium | 150g | |
| Garlic Cloves (chopped) | 4-5 cloves | 20g | |
| Cajun Seasoning Mix | ½ tbsp | 7g | |
| Fresh Parsley | for garnish | 5g | |
| Creamy Sauce | Grass-Fed Butter | 15g | 1 tbsp |
| Cajun Seasoning Mix | ½ tbsp | 7g | |
| Milk | 250ml | 1 cup | |
| Light Cream Cheese | 150g | 5 oz | |
| Parmesan | 40g | ½ cup |
Smart Shopping Tips for US Grocery Stores
Head to the spice aisle first and grab individual spices rather than pre-mixed Cajun blends. Store-bought blends often contain excessive salt and fillers. You control the heat level and sodium content when you mix your own.
Look for long-grain rice labeled “parboiled” or “converted” at stores like Kroger or Safeway. This type holds its shape better during cooking and reheating—crucial for Easy Rice Meal Prep success.
Light cream cheese (also called Neufchâtel) sits right next to regular cream cheese in the dairy section. It cuts calories and fat while maintaining that signature tangy creaminess. The trade-off? Minimal, honestly.
Bold Ingredient Substitutions
Can’t find grass-fed butter? Regular unsalted butter works perfectly fine. The grass-fed version adds subtle nutty notes, but it’s not a dealbreaker.
Swap the light cream cheese for full-fat if you’re not tracking macros closely. For a dairy-free version, try cashew cream cheese—it melts beautifully and keeps the sauce silky. You might want to explore this macro-friendly BBQ ranch chicken bowl for more protein-packed ideas.
Brown rice lovers, I see you. Use it instead of white rice, but add an extra ¼ cup of liquid and extend the cooking time by 10 minutes. The nutty flavor complements the Cajun spices surprisingly well.
Essential Equipment and Preparation
You don’t need a fancy kitchen to nail this recipe. A good heavy-bottomed skillet (cast iron is ideal), a sharp knife, and basic measuring tools will get you there.
The overnight marination requires an airtight container. Glass containers work better than plastic bags because they prevent the chicken from getting squished and ensure even spice distribution.
Kitchen Tools You’ll Actually Use
A cast iron skillet creates that coveted golden crust on the chicken. The even heat distribution and natural non-stick surface (when properly seasoned) make it perfect for high-heat cooking.
One quality balloon whisk prevents lumpy sauce. Cheap whisks don’t incorporate ingredients smoothly, leaving you with clumpy cream cheese chunks floating in thin milk. Not cute.
A rice cooker isn’t mandatory, but it’s brilliant for meal prep. Cook a large batch at the beginning of the week and you’re halfway to multiple dinners.
How to Make High Protein Creamy Cajun Chicken with Garlic Rice
Step 1: Marinate the Chicken for Maximum Flavor
Mix the Cajun seasoning blend thoroughly in a small bowl. Combine salt, black pepper, garlic powder, onion powder, oregano, thyme, paprika, and chili powder until evenly distributed.
Cut the chicken breasts in half horizontally to create thinner cutlets. This increases the surface area for the marinade and ensures faster, more even cooking.
Coat each chicken piece completely with 1.5 tablespoons of the Cajun mix and the olive oil. Use your hands to massage the seasoning into every crevice—don’t be shy about getting messy here.
Transfer the coated chicken to an airtight glass container and refrigerate overnight. Eight hours minimum allows the spices to penetrate deep into the meat, creating flavor throughout rather than just on the surface.
Step 2: Achieve That Perfect Golden Crust
Heat your skillet over medium-high heat for 3-4 minutes before adding butter. The pan needs to be properly hot for that signature crust (Thomas Keller always emphasizes the importance of a hot pan for proper caramelization).
Melt the 25 grams of grass-fed butter, swirling it to coat the entire pan surface. The butter should foam and smell nutty but not brown.
Place the marinated chicken pieces in the pan without crowding. Leave at least an inch between pieces—overcrowding creates steam instead of that crispy crust we’re chasing.
Cook for 6-7 minutes on the first side without moving the chicken. Resist the urge to flip early. You’ll know it’s ready when the edges turn golden and the chicken releases easily from the pan.
Flip and cook for another 5-6 minutes until the internal temperature reaches 165°F. Transfer to a cutting board and let rest for 5 minutes before slicing into strips.
Step 3: Build Flavor-Packed Garlic Rice
Use the same pan (don’t wash it—that fond is liquid gold) and add a splash of olive oil if needed. Sauté the chopped red onion over medium heat for 3-4 minutes until softened and translucent.
Add the chopped garlic and cook for 60 seconds until fragrant. Watch it carefully—burned garlic tastes bitter and will ruin the whole dish.
Sprinkle in ½ tablespoon of the Cajun seasoning mix and stir for 30 seconds to bloom the spices. This step releases their essential oils and intensifies the flavor.
Add your day-old rice (or freshly cooked rice that’s been spread out to cool). Break up any clumps with your spatula and stir constantly for 4-5 minutes until every grain is coated with the garlic-butter mixture and slightly crispy on the edges.
Step 4: Create the Luxuriously Creamy Sauce
Lower the heat to medium-low and add 15 grams of butter to the rice pan. Let it melt completely before proceeding.
Add the remaining ½ tablespoon of Cajun seasoning to the melted butter and whisk for 30 seconds. This creates a roux-like base that prevents the sauce from separating.
Slowly pour in the milk while whisking constantly. Pour in a steady stream rather than dumping it all at once—this prevents lumps and creates a smoother emulsion.
Once the milk is warmed through (about 2 minutes), add the light cream cheese in chunks. Whisk vigorously until each piece melts completely before adding more.
Sprinkle in the Parmesan and whisk until the sauce is silky and coats the back of a spoon. The sauce should be pourable but not watery—think more like Alfredo than soup.
Step 5: Assemble Your High Protein Masterpiece
Spoon the Cajun garlic rice onto serving plates, creating a bed for the chicken. Use about 1-1.5 cups of rice per serving for proper macro balance.
Arrange the sliced chicken strips over the rice in an attractive fan pattern. The visual presentation matters—we eat with our eyes first.
Drizzle the creamy Cajun sauce generously over both the chicken and rice. Don’t be stingy here—the sauce ties everything together and adds the final punch of flavor.
Garnish with freshly chopped parsley for a pop of color and a hint of freshness that cuts through the richness. A squeeze of fresh lemon juice takes it over the top if you’re feeling fancy.
Expert Tips for Restaurant-Quality Results
Always marinate overnight. I’ve tested everything from 2 hours to 24 hours, and overnight (8-12 hours) hits the perfect balance of flavor penetration without breaking down the chicken texture.
Day-old rice is your secret weapon. Freshly cooked rice contains too much moisture and turns mushy when fried. Spread fresh rice on a baking sheet and refrigerate for at least 2 hours if you’re in a pinch.
Control your heat carefully during sauce-making. Too high and the cream cheese will separate into grainy curdles. Medium-low heat and constant whisking create that restaurant-quality silky texture.
Creative Variations Worth Trying
Blackened Shrimp Version: Swap the chicken for large shrimp and reduce cooking time to 2-3 minutes per side. The sweet shrimp flavor pairs beautifully with the spicy Cajun profile.
Vegetarian Cauliflower Adaptation: Replace chicken with thick-cut cauliflower steaks. Marinate the same way and roast at 425°F for 25 minutes. You’ll need nutritional yeast in the sauce for protein, but it works surprisingly well.
Thanksgiving Leftover Remix: Use shredded turkey instead of chicken and add dried cranberries to the rice. The sweet-spicy combination channels holiday flavors in an unexpected way.
Meal Prep Power Bowls: Portion everything into glass containers with tight lids. Store the sauce separately to prevent soggy rice. Microwave for 2-3 minutes and add fresh parsley before serving.
Keto-Friendly Cauliflower Rice Swap: Replace regular rice with riced cauliflower. Reduce cooking time to 3-4 minutes and increase the butter slightly to compensate for moisture loss.
Storage and Make-Ahead Magic
This recipe excels at meal prep. Cook everything on Sunday and you’ve got four incredible lunches ready to grab and go.
Store components separately for best results. Rice, chicken, and sauce should each go in their own airtight containers. This prevents the rice from absorbing too much moisture and getting mushy.
Refrigerate for up to 4 days in airtight containers. Beyond that, the rice texture starts to deteriorate and the garlic flavor becomes too aggressive.
| Storage Method | Duration | Reheating Instructions |
|---|---|---|
| Refrigerator (assembled) | 3 days | Microwave 2-3 minutes with damp paper towel |
| Refrigerator (separate) | 4-5 days | Reheat rice and chicken separately, warm sauce on stovetop |
| Freezer (chicken only) | 3 months | Thaw overnight, reheat at 350°F for 15 minutes |
| Freezer (rice) | 2 months | Microwave from frozen for 4-5 minutes |
Perfect Pairings for a Complete Meal
This protein-packed dish plays well with crispy, refreshing sides that cut through the richness. A simple arugula salad with lemon vinaigrette balances the creamy, spicy main.
Southern-style collard greens or a quick sauté of green beans with garlic complement the Cajun flavors without competing. The bitterness of greens contrasts beautifully with the rich cream sauce.
For gatherings, serve this alongside pepper jelly cheese dip as an appetizer. The sweet heat preps palates for the main event. You know what pairs unexpectedly well? The cooling crunch from Iowa party bites—trust me on this one.
Beverage-wise, reach for something cold and crisp. An ice-cold light beer, sweet tea, or sparkling water with lime cuts through the richness and refreshes your palate between bites.
High Protein Creamy Cajun Chicken with Garlic Rice FAQs
Can you use fresh rice instead of day-old rice for creamy Cajun chicken?
You can use fresh rice instead of day-old, but spread it on a baking sheet and refrigerate for 2 hours first. Fresh hot rice contains too much moisture and will turn mushy rather than developing those crispy edges that make this dish special.
What’s the best way to meal prep high protein chicken lunch ideas?
The best way to meal prep this Easy Rice Meal Prep recipe is storing components separately in glass containers. Keep the sauce in a small container and reheat it on the stovetop while microwaving the rice and chicken together for 2-3 minutes.
How do you prevent cream cheese from curdling in Cajun sauce?
To prevent curdling, use medium-low heat and add cream cheese in small chunks while whisking constantly. Let each piece fully melt before adding more, and make sure your milk is warm (not cold) when you add the cheese.
Can this high protein creamy Cajun chicken be frozen?
The chicken and rice freeze well separately for up to 3 months, but don’t freeze the cream sauce as it will separate and become grainy. Make fresh sauce when you’re ready to serve your frozen meal prep portions.
The Final Verdict on This Protein-Packed Winner
Man, oh man—this high protein creamy Cajun chicken with garlic rice has earned its spot as my most-requested dinner.
The combination of crispy-edged chicken, garlicky rice, and that ridiculously good cream sauce never gets old. Every bite delivers bold Louisiana flavors while crushing your protein goals without feeling like “diet food.”
Make this once and you’ll understand why my meal prep containers are never empty for long. The leftovers (if you have any) might actually taste better the next day once all those flavors have mingled.
Serve this alongside sweet tea and cornbread for a proper Southern feast. Or keep it simple with a crisp green salad for lighter weeknight dinners.
Try this recipe this weekend and tell me how it turns out! Drop a comment below with your favorite variation or any tweaks you made. Did you add extra heat? Swap in shrimp? I want to hear all about it.
Looking for more protein-packed comfort food? Check out this high protein cheeseburger wrap that’s equally addictive. And if you’re planning a holiday spread, this holiday ham cheesy potato casserole is the ultimate crowd-pleaser.
Now get cooking—your taste buds will thank you.
