Prep Time: ~10 minutes | Cook Time: ~25–30 minutes | Total Time: ~35–40 minutes | Yield: ~4 servings
Introduction
High Protein Creamy Cajun Chicken & Rice is a rich and satisfying one-pan meal that pairs juicy Cajun-seasoned chicken with tender rice in a creamy, flavorful sauce. It’s loaded with protein and bold spices, making it a great option for family dinners or meal prep.
Why You’ll Love This Dish
- Bold Cajun seasoning with creamy texture
- High in protein thanks to chicken and optional beans
- One-pan meal — quick cleanup
- Hearty, filling, and flavorful
Ingredients You’ll Need
Protein & Veggies
- 1 lb boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
- Salt and black pepper, to taste
- 1 medium onion, diced
- 1 bell pepper, diced (any color)
- 2–3 cloves garlic, minced
- Optional: 1 cup cooked white beans or black beans
Carbohydrate & Sauce
- 1 cup uncooked long-grain rice
- 2 cups chicken broth
- ½ cup heavy cream (or half-and-half)
- 1 can diced tomatoes (optional)
- 2–3 Tbsp Cajun seasoning (adjust to taste)
Garnish (optional)
- Chopped parsley
- Sliced green onions
Flavor Profile
This dish features savory Cajun spices with a creamy base that clings to tender chicken and fluffy rice. The onion, bell pepper, and garlic build a flavorful foundation, while the cream and broth create a rich, satisfying sauce. Optional beans add protein and texture.
Step-by-Step Instructions
1. Season the Chicken
Season the chicken pieces with salt, black pepper, and Cajun seasoning. Toss to coat evenly.
2. Brown the Chicken
Heat a large skillet over medium-high heat. Add a bit of oil and the seasoned chicken pieces. Cook until browned on all sides (about 5–6 minutes). Remove the chicken from the skillet and set aside.
3. Sauté the Veggies
In the same skillet, add the diced onion and bell pepper. Cook until softened (about 3–4 minutes). Add the minced garlic and cook another 1 minute until fragrant.
4. Add Rice & Liquids
Stir the uncooked rice into the skillet with the vegetables. Pour in the chicken broth and diced tomatoes (if using). Stir to combine.
5. Simmer
Bring the mixture to a simmer. Return the browned chicken to the skillet. Cover and cook until the rice is tender and most of the liquid is absorbed (about 15–18 minutes).
6. Add Cream
Once the rice is cooked, reduce the heat slightly and stir in the heavy cream (or half-and-half). If adding beans, stir them in now. Simmer 2–3 minutes until heated through and creamy.
7. Taste & Adjust
Taste and adjust seasoning with additional Cajun seasoning, salt, or pepper if desired.
8. Garnish & Serve
Sprinkle with chopped parsley or sliced green onions before serving for a fresh pop of flavor and color.
Tips for Best Results
- Slice vegetables uniformly for even cooking.
- Use freshly made Cajun seasoning or adjust spice levels to suit your taste.
- If the dish seems dry after reheating, add a splash of broth or cream.
How to Serve
Serve this Cajun chicken and rice hot, straight from the skillet. It pairs beautifully with steamed veggies, a simple salad, or crusty bread.
Storage & Freshness
Store leftover chicken and rice in an airtight container in the refrigerator for up to 3–4 days. Reheat gently on the stove or in the microwave, adding a splash of broth or milk if the rice has thickened.
Conclusion
High Protein Creamy Cajun Chicken & Rice is a comforting, flavorful meal that’s rich in protein and bold in flavor — perfect for satisfying dinners or meal-prep bowls!
