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Creamy Cajun Chicken & Rice (High Protein, Healthy Version)

This creamy Cajun chicken & rice is a high-protein, low-calorie dinner that combines tender, spice-rubbed chicken breast with fluffy basmati rice and a silky heavy cream sauce. Perfect for meal prep or busy weeknight dinners, this one-pan dish delivers bold Cajun flavors with over 45g of protein per serving.
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Prep Time 15 minutes
Cook Time 35 minutes
Resting Time 5 minutes
Total Time 50 minutes
Servings: 4 servings
Course: Main Course
Cuisine: Cajun American
Calories: 480
Ingredients Equipment Method Notes

Ingredients
  

For the Chicken
  • 1.5 lbs boneless, skinless chicken breast about 3-4 pieces
  • 2 tbsp Cajun seasoning divided
  • 1 tbsp olive oil
For the Rice
  • 1.5 cups basmati rice uncooked
  • 2.5 cups low-sodium chicken broth
  • 1 medium yellow onion diced
  • 4 cloves garlic minced
For the Sauce
  • 3/4 cup heavy cream or coconut cream for dairy-free
  • 1 tsp paprika
  • 1/2 tsp black pepper
  • 1/4 cup fresh parsley chopped, for garnish

Equipment

  • Large skillet with lid
  • Cutting board
  • Sharp knife
  • Measuring cups and spoons
  • Wooden Spoon

Method
 

  1. Season the chicken: Pat chicken breasts dry with paper towels. Rub 1.5 tablespoons of Cajun seasoning all over the chicken. Let it rest for 15 minutes at room temperature to absorb the flavors.
  2. Sear the chicken: Heat olive oil in a large skillet over medium-high heat. Add chicken and sear for 4-5 minutes per side until golden brown (it doesn't need to be fully cooked). Remove chicken and set aside on a plate.
  3. Sauté aromatics: In the same skillet, add diced onion and cook for 3 minutes until softened. Add minced garlic and cook for 30 seconds until fragrant.
  4. Toast the rice: Add uncooked rice to the skillet and stir for 1-2 minutes to lightly toast and coat with the oil and aromatics.
  5. Add broth and chicken: Pour in chicken broth and stir, scraping up any browned bits from the bottom. Nestle the seared chicken breasts back into the pan. Bring to a boil, then reduce heat to low, cover, and simmer for 18-20 minutes until rice is tender and chicken reaches 165°F internal temperature.
  6. Make it creamy: Remove chicken and slice into strips. Stir heavy cream, remaining 1/2 tablespoon Cajun seasoning, paprika, and black pepper into the rice. Return sliced chicken to the pan and gently fold everything together.
  7. Rest and serve: Let the dish rest uncovered for 5 minutes to thicken slightly. Garnish with fresh parsley and serve hot.

Notes

Storage: Refrigerate in airtight containers for up to 4 days. Freeze for up to 2 months. Reheat with a splash of broth or water.
Pro Tips: Don't skip the sear for maximum flavor. Use a meat thermometer to avoid dry chicken. Adjust cayenne in the Cajun seasoning to control heat level.
Substitutions: Use chicken thighs for juicier meat. Swap heavy cream with coconut cream for dairy-free. Use cauliflower rice for low-carb.