# High Protein Creamy Cajun Chicken & Rice

This is a delicious and creamy high-protein Cajun chicken and rice meal prep recipe that can be made in less than 30 minutes.

- Servings: 4 servings
- Total time: 30 min
- Cuisine: American
- Category: Dinner
- Language: en

## Ingredients

- 20 g light butter
- 0.5 red onion
- 2 cloves garlic
- 2 tsp cajun seasoning
- 700 g cooked white rice
- 800 g boneless skinless chicken breast
- 20 g cajun seasoning
- Cooking spray
- 15 g light butter
- 1 tsp cajun seasoning
- 200 ml low fat milk
- 150 g light cream cheese
- 20 g Parmesan

## Instructions

1. Melt down some light butter on medium heat.
2. Add the diced red onions and garlic.
3. Stir until fragrant.
4. Add cajun seasoning.
5. Toast for a minute.
6. Add cooked white rice and mix well to coat in the cajun butter.
7. Set the rice aside.
8. Beat the chicken breast to flatten it.
9. Add cooking spray and the cajun seasoning mix to the chicken.
10. Mix well to coat.
11. Cook the chicken on medium-high heat for 3-4 minutes on each side until golden brown.
12. In the same pan, melt some light butter.
13. Add more cajun seasoning, low fat milk, and light cream cheese.
14. Let it melt.
15. Add a sprinkle of Parmesan.
16. Stir on low heat until the sauce thickens.
17. Box up your rice and chicken.
18. Top with the creamy cajun sauce.

## Equipment

- pan
- spatula
- chicken tenderizer
- glass containers

## Tips

- Store for up to 5 days in the fridge, I like to store the sauce separate but this is optional.
- To reheat, add the contents to a microwave safe bowl and microwave covered with a damp paper towel for 3-4 minutes till heated through, mix well and enjoy!

## Source

- Original video: https://www.tiktok.com/t/ZP8Sdfhaa/
- Recipe page: https://www.cliprecipe.com/recipe/23d55be3-4af6-48b0-81ba-62ebeb86b926
- Extracted: 2025-09-07

Extracted from the video by Clip Recipe (https://www.cliprecipe.com). Quantities and steps are as stated or shown in the video. Site guide for agents: https://www.cliprecipe.com/llms.txt