# High Protein Creamy Garlic Herb Cajun Chicken

This is a delicious, high-protein meal prep recipe for creamy garlic herb cajun chicken, perfect for losing weight, packed with flavor, and easy to make.

- Servings: 1 servings
- Cuisine: American
- Category: Soup
- Language: en

## Ingredients

- 200 g Raw Chicken Thighs boneless skinless
- 0.38 Tsp Salt
- 0.5 Tsp Italian Herbs
- 0.38 Tsp Chilli Flakes
- 0.38 Tsp Parsley
- 0.38 Tsp Garlic Powder
- 0.38 Tsp Onion Powder
- 0.38 Tsp Paprika
- 0.5 Tsp Olive Oil
- 200 g Raw White Potatoes peeled and diced into 1 inch chuncks
- 5 g Room Temperature Light Butter
- 31.25 ml Warm Skimmed Milk
- 0.38 Tsp Salt
- 0.38 Tsp Garlic Powder
- 2.5 g Light Butter
- 0.19 Tsp Salt
- 0.19 Tsp Italian Herbs
- 0.19 Tsp Chilli Flakes
- 0.19 Tsp Garlic Powder
- 0.19 Tsp Onion Powder
- 0.19 Tsp Parsley
- 0.19 Tsp Paprika
- 62.5 ml Skimmed Milk
- 35 g Light Cream Cheese
- 10 g Grated Parmigiano Cheese
- handful Chopped Spinach

## Instructions

1. Season the boneless chicken thighs with salt, Italian herbs, chili flakes, parsley, garlic powder, onion powder, paprika, and olive oil.
2. Mix the chicken and seasonings until the color changes and the chicken is fully coated.
3. Cut the white potatoes into thick chunks.
4. Drop the potato chunks into a pot of cold water.
5. Boil the potatoes for 12-14 minutes until fork tender.
6. Steam the cooked potatoes for 5 minutes after draining the water.
7. Mash the potatoes until smooth and fluffy.
8. Add light butter, warm milk, salt, and garlic powder to the mashed potatoes.
9. Mix the mashed potatoes until completely smooth and fluffy.
10. Place the seasoned chicken thighs on a 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 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 pan.
14. Toast the spices in butter for 2 minutes.
15. Add milk, light cream cheese, parmesan cheese, and a handful of chopped spinach to the pan.
16. Stir the sauce until it is thick and creamy.
17. Serve the mashed potatoes and cooked chicken, then drizzle with the creamy sauce and enjoy.

## Equipment

- Knife
- Cutting board
- Glass baking dish
- Pot
- Fork
- Potato masher
- Spatula
- Sheet pan
- Tongs
- Pan

## Tips

- Perfect for meal prep
- You can cook chicken on a pan in some butter for 4-5 mins each side on medium heat
- Steam potatoes for 5 minutes after boiling and draining before mashing for fluffier results
- Use room temperature butter and warm milk for the mashed potatoes
- Store the creamy sauce separately and serve when ready to eat

## Source

- Original video: https://www.instagram.com/reel/DCSEBFBoFDB/?igsh=ODUyZnFpdWwxcnd0
- Recipe page: https://www.cliprecipe.com/recipe/4f6926ff-0f83-4038-a390-0a344176eedb
- Extracted: 2025-11-22

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