Creamy Cajun Chicken and Rice

Name: Creamy Cajun Chicken and Rice
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Cuisine: Cajun
Ingredients: 800g chicken breast, sliced thin; 3 tbsp Cajun seasoning, divided; 1 tbsp olive oil; 25g grass-fed butter; 1/2 red onion, chopped; 3 cloves garlic, minced; 540g cooked basmati rice; 2 tbsp fresh parsley, chopped and divided; 15g grass-fed butter; 250ml milk; 150g light cream cheese; 40g Parmesan cheese, shredded

Creamy Cajun Chicken and Rice combines pan-seared, thin-sliced chicken breast coated in Cajun seasoning with fluffy basmati rice and a rich milk-based cheese sauce. This high-protein, weeknight-friendly dish comes together in one pan and stores well for meal prep.

🌍Cajun 🏷️Cajun chicken 🏷️Chicken and rice 🏷️Meal prep 🏷️High protein Creamy

🏷️

🏷️Weeknight dinner

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TikTok

Total

30 min

Servings

4

Difficulty

Easy

Est. Cost

$23–$38

Recipe Source

View original recipe

From TikTok

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Ingredients

800g chicken breast, sliced thin
3 tbsp Cajun seasoning, divided
1 tbsp olive oil
25g grass-fed butter
1/2 red onion, chopped
3 cloves garlic, minced
540g cooked basmati rice
2 tbsp fresh parsley, chopped and divided
15g grass-fed butter
250ml milk
150g light cream cheese
40g Parmesan cheese, shredded

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Instructions

1
In a dish, combine the sliced chicken breast with a generous portion of the Cajun seasoning and olive oil. Mix until the chicken is evenly coated.
2
Melt 25g of butter in a large pan over medium-high heat.
3
Add the seasoned chicken to the hot pan and cook for 3-4 minutes on each side, until golden brown, crispy, and cooked through. Remove from the pan and set aside.
4
In the same pan, add the chopped onion and minced garlic. Sauté for 5 minutes until softened and fragrant.
5
Stir in a little more Cajun seasoning, then add the cooked basmati rice to the pan.
6
Mix the rice with the onions, garlic, and seasonings until well combined. Stir in most of the chopped fresh parsley, reserving some for garnish.
7
To make the sauce, melt the remaining 15g of butter in the pan.
8
Add 1 tablespoon of Cajun seasoning and toast it in the butter for about 30 seconds.
9
Pour in the milk, then add the light cream cheese and shredded Parmesan cheese.
10
Stir continuously until the cheeses have melted and the sauce is smooth, thick, and creamy.
11
To assemble, divide the seasoned rice evenly among four meal prep containers. Top with the cooked chicken, then drizzle the creamy Cajun sauce over the top. Garnish with remaining fresh parsley.

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Tips & Notes

Pro tips

Slice chicken breast thin and to uniform thickness so it cooks evenly in 3–4 minutes per side without drying out.
Don't skip the searing step — high heat creates a flavorful crust that seals in juices before the cream sauce is added.
Toast the Cajun seasoning briefly in the pan with butter before adding onion and garlic to bloom its spices and deepen flavor.
Add the cheese sauce off heat and whisk constantly to prevent the milk from curdling or the cheese from becoming grainy.

Substitutions

Basmati rice → jasmine rice or long-grain white rice (similar cooking time and texture)
Milk → heavy cream or coconut milk (richer sauce; use 200ml cream or adjust to taste)
Grass-fed butter → regular unsalted butter or ghee (no flavor change, ghee adds slight nuttiness)
Fresh parsley → fresh cilantro or chives (different herbaceous note that complements Cajun spice)

Storage & make-ahead

Store cooled chicken and rice in separate airtight containers for up to 4 days in the refrigerator. Reheat the chicken and rice gently on the stovetop or in a microwave; prepare the cheese sauce fresh or reheat over low heat with a splash of milk to restore creaminess.

Common Questions

Can I use chicken thighs instead of chicken breast?

Yes. Thighs are more forgiving and stay moist, but increase cooking time by 2–3 minutes per side and adjust Cajun seasoning to taste, as thighs absorb flavors differently.

How thin should I slice the chicken breast?

Slice to about 1/4 inch thick so it cooks through in 3–4 minutes per side without drying out. Pound gently between plastic wrap if needed for even thickness.

Can I make this ahead for meal prep?

Yes. Cook and cool the chicken and rice separately, then store in airtight containers for up to 4 days. Prepare the cheese sauce fresh or reheat gently on the stovetop with a splash of milk.

What type of cheese goes in the sauce?

The recipe doesn't specify. Cheddar, Monterey Jack, or a blend work well with Cajun flavors. Stir cheese into the warm milk mixture off heat to prevent curdling.