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Overhead view of a matte bowl containing thick sliced blackened chicken, garlic rice, and reddish-orange sauce. (High Protein Creamy Cajun Chicken)

High Protein Creamy Cajun Chicken with Fluffy Garlic Rice

This High Protein Creamy Cajun Chicken features succulent, heavily seared blackened chicken breast over fluffy garlic rice, all smothered in a glossy, reddish-orange creamy sauce. A macro-friendly dinner that doesn't compromise on bold, smoky flavor.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 people
Course: Dinner, Lunch
Cuisine: American, Cajun
Calories: 585
Ingredients Equipment Method Notes

Ingredients
  

Garlic Rice
  • 1.5 cups (285g) Long-grain white rice Rinsed well
  • 2.25 cups (540ml) Chicken broth Low sodium
  • 3 cloves Garlic Minced
  • 1 tbsp (14g) Butter Unsalted
Cajun Chicken
  • 2 large (approx. 600g) Chicken breasts Boneless and skinless
  • 2 tbsp (15g) Cajun seasoning Smoked paprika based
  • 1 tbsp (15ml) Avocado oil Or any high-heat oil
Creamy Sauce & Garnish
  • 1 cup (240ml) Heavy cream
  • 1 tbsp (15g) Tomato paste For color and depth
  • 1/4 cup (25g) Grated Parmesan Optional but recommended
  • 2 tbsp Fresh parsley Finely chopped
  • 1 tsp Black pepper Freshly cracked

Equipment

  • 1 Cast-Iron Skillet Essential for the blackened sear.
  • 1 Heavy-bottomed saucepan For the fluffy garlic rice.
  • 1 Meat thermometer To ensure chicken reaches 165°F.

Instructions
 

Prepare the Garlic Rice
  1. Melt butter in a saucepan over medium heat; sauté minced garlic for 1 minute until fragrant.
  2. Add rinsed rice and broth. Bring to a boil, then cover and simmer on low for 15 minutes. Let rest for 5 minutes before fluffing with a fork.
Sear the Cajun Chicken
  1. Pat chicken dry and coat heavily with Cajun seasoning on all sides.
  2. Heat oil in a cast iron skillet. Sear chicken for 5-6 minutes per side until a dark, spice-rubbed crust forms and interior reaches 165°F. Remove and rest.
Make the Sauce & Assemble
  1. In the same pan, whisk together heavy cream, tomato paste, and a splash of broth. Simmer until the sauce becomes a glossy reddish-orange and thickens.
  2. Slice chicken thickly. Place a base of garlic rice in a bowl, top with chicken, and pour the glossy sauce over. Garnish with parsley and cracked pepper.

Notes

Ensure the pan is smoking hot before adding the chicken to get the best crust.
Use a meat thermometer to prevent overcooking the chicken breasts.
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