# High Protein Creamy Cajun Chicken & Rice

This delicious and creamy Cajun chicken and rice with 55 grams of protein can be made in less than 30 minutes and is perfect for meal prep.

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

## Ingredients

- 2 tsp smoked paprika
- 2 tsp garlic powder
- 1 tsp onion powder
- 1 tsp ground black pepper
- 1 tsp cayenne pepper
- 1 tsp dried oregano
- 2 tsp salt
- 800 g boneless skinless chicken breast, flattened
- 20 g Cajun seasoning mix
- Cooking spray
- 700 g cooked cold white rice
- 20 g light butter
- 0.5 red onion, diced
- 2 cloves garlic, diced
- 2 tsp Cajun seasoning mix
- 200 ml low fat or fat free milk
- 150 g light cream cheese
- 20 g Parmesan
- 1 tsp Cajun seasoning
- 10 g light butter

## Instructions

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

## Equipment

- pan
- microwave safe bowl

## Tips

- Store for up to 5 days in the fridge, storing the sauce separately is optional.
- To reheat, microwave covered with a damp paper towel for 3-4 minutes until heated through.

## Source

- Original video: https://vm.tiktok.com/ZGduENuBC/
- Recipe page: https://www.cliprecipe.com/recipe/3fdd9fe7-f99a-4e05-a680-e39564596a69
- Extracted: 2026-04-12

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