High-Protein Creamy Cajun Chicken & Garlic Rice (Under 30 Mins!)

This quick skillet dinner packs bold Louisiana-style flavor, juicy blackened chicken, and a velvety spiced cream sauce over a bed of buttery garlic rice. Ready in under 30 minutes, it delivers restaurant-quality comfort food with over 45g of protein per serving.

Prep Time: 10 mins | Cook Time: 20 mins | Servings: 4

Ingredients

Cajun Chicken

• 2 large boneless, skinless chicken breasts (sliced horizontally into 4 even cutlets)

• 1.5 tbsp Cajun seasoning (low-sodium preferred)

• 1 tsp smoked paprika

• 1/2 tsp garlic powder

• 1/2 tsp onion powder

• 1 tbsp olive oil

Garlic Rice

• 1.5 cups long-grain white rice (such as Jasmine or Basmati), rinsed

• 3 cups low-sodium chicken broth

• 3 cloves garlic, minced

• 1 tbsp butter

• 1/2 tsp salt

Creamy Cajun Sauce

• 1 tbsp butter

• 3 cloves garlic, finely minced

• 3/4 cup low-sodium chicken broth

• 3/4 cup heavy cream (or blended full-fat cottage cheese/Greek yogurt for extra protein)

• 1 tbsp tomato paste

• 1 tsp Cajun seasoning

• 1/3 cup freshly grated Parmesan cheese

• Fresh chopped parsley and crushed red pepper flakes, for garnish

Instructions

1. Make the Garlic Rice

• Melt 1 tbsp butter in a medium saucepan over medium heat. Add minced garlic and cook for about 1 minute until fragrant.

• Stir in rinsed rice and toast lightly for 1–2 minutes.

• Pour in 3 cups of chicken broth and salt. Bring to a boil, cover with a tight-fitting lid, reduce heat to low, and simmer for 15 minutes. Remove from heat and let sit covered for 5 minutes before fluffing with a fork.

2. Sear the Chicken

• Pat chicken cutlets dry with paper towels. Season both sides evenly with Cajun seasoning, smoked paprika, garlic powder, and onion powder.

• Heat olive oil in a large skillet or cast-iron pan over medium-high heat.

• Add the cutlets and sear undisturbed for 4–5 minutes per side until deeply golden with charred edges and an internal temperature reaches 165°F (74°C).

• Transfer chicken to a cutting board to rest for 5 minutes, then slice against the grain.

3. Build the Creamy Sauce

• Reduce skillet heat to medium. Add 1 tbsp butter and sauté minced garlic for 30 seconds.

• Whisk in tomato paste and let it darken slightly (about 1 minute).

• Pour in chicken broth, scraping up any browned bits stuck to the bottom of the pan.

• Stir in heavy cream and the extra Cajun seasoning. Simmer gently for 3–4 minutes until the sauce begins to thicken.

• Stir in grated Parmesan until melted and smooth. Remove from heat.

4. Assemble & Serve

• Plate a generous portion of warm garlic rice.

• Fan the sliced Cajun chicken cutlets over the rice.

• Spoon the glossy Cajun cream sauce liberally over the top.

• Finish with freshly chopped parsley and a pinch of red pepper flakes for heat.

Nutrition (Per Serving)

• Calories: ~580 kcal

• Protein: 48g

• Carbohydrates: 45g

• Fat: 22g