# High Protein Creamy Garlic Herb Cajun Chicken

This high-protein creamy garlic herb Cajun chicken is incredibly delicious, only 543 calories, easy to make, and perfect for meal prepping to lose weight.

- Servings: 4 servings
- Total time: 60 min
- Cuisine: American
- Category: Soup
- Language: en

## Ingredients

- 800 g Raw Chicken Thighs boneless skinless
- 1.5 Tsp Salt
- 2 Tsp Italian Herbs
- 1.5 Tsp Chilli Flakes
- 1.5 Tsp Parsley
- 1.5 Tsp Garlic Powder
- 1.5 Tsp Onion Powder
- 1.5 Tsp Paprika
- 2 Tsp Olive Oil
- 800 g Raw White Potatoes peeled and diced into 1 inch chuncks
- 20 g Room Temperature Light Butter
- 125 ml Warm Skimmed Milk
- 1.5 Tsp Salt
- 1.5 Tsp Garlic Powder
- 10 g Light Butter
- 0.75 Tsp Salt
- 0.75 Tsp Italian Herbs
- 0.75 Tsp Chilli Flakes
- 0.75 Tsp Garlic
- 0.75 Tsp Onion Powder
- 0.75 Tsp Parsley
- 0.75 Tsp Paprika
- 250 ml Skimmed Milk
- 140 g Light Cream Cheese
- 40 g Grated Parmigiano Cheese
- handful Chopped Spinach

## Instructions

1. Season boneless chicken thighs with salt, Italian herbs, chili flakes, parsley, garlic and onion powder, paprika, and olive oil.
2. Mix the chicken until the color changes and the seasoning is evenly distributed.
3. Slice 800g of white potatoes into thick chunks.
4. Place the potato chunks in a pot of cold water.
5. Boil the potatoes for 12-14 minutes until fork tender.
6. Steam the potatoes for 5 minutes after boiling.
7. Mash the potatoes until smooth and fluffy.
8. Add 20g of light butter (room temperature), 125ml of warm milk, 1.5 tsp of salt, and 1.5 tsp of garlic powder to the mashed potatoes.
9. Mix the mashed potatoes until completely smooth and fluffy.
10. Place the seasoned chicken thighs on a foil-lined sheet pan.
11. Oven bake or air fry the chicken for 22-25 minutes at 200°C (400°F) until golden and juicy.
12. For the creamy sauce, add 10g of light butter to a pan on low heat.
13. Add the seasoning mix (salt, Italian herbs, chili flakes, garlic, onion powder, parsley, paprika) to the melted butter.
14. Toast the spices for 2 minutes.
15. Add 250ml of milk, 140g of light cream cheese, 40g of grated Parmesan cheese, and a handful of chopped spinach to the pan.
16. Stir the sauce until it is thick and creamy.
17. Serve the cooked chicken and mashed potatoes into meal prep containers.
18. Drizzle the creamy sauce over the chicken and mashed potatoes.

## Equipment

- Sheet pan
- Pot
- Potato masher
- Spatula
- Pan

## Tips

- Use room temperature butter and warm milk for the mash.
- Slice your chicken into cubes before serving.
- Store the creamy sauce separately and add when ready to eat.

## Source

- Original video: https://www.tiktok.com/t/ZT6xb1F1Q/
- Recipe page: https://www.cliprecipe.com/recipe/23eb73b5-c64c-44df-9d36-52c96bfd7216
- Extracted: 2025-08-17

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