High Protein Cajun Chicken with Garlic Rice Recipe - Healthy Meal Prep Idea for Dinner
Tired of the same boring chicken-and-rice routine? Let’s shake things up. This high protein Cajun chicken with garlic rice is here to rescue your dinner game. Smoky, spicy, and creamy all at once, it hits every flavor note without wrecking your nutrition goals. FYI, this isn’t your average “throw some chicken in a pan” deal—it’s a full-on one-dish meal prep that feels fancy but is shockingly easy.
Picture this: juicy, golden-seared chicken smothered in a velvety garlic cream sauce, resting on a bed of fluffy Cajun-infused rice. The flavors pack a punch, but prepping it doesn’t require a degree in culinary arts. Whether you’re hunting for good meals for meal prep or just want lunch prep chicken that doesn’t taste like cardboard, this recipe has you covered.
And let’s be real—beginner meal prep ideas don’t always come with bold flavor. This one does. It’s versatile enough for meals to meal prep on a Sunday, yet satisfying enough that even picky eaters will swoon. Thinking about bulking? It’s perfect as a meal prep idea bulking-friendly option. Want to keep it simple? Easy meal prep for two is totally doable. The magic lies in turning a handful of ingredients into a creamy, comforting dinner in under an hour.
One-dish meal prep has never felt this indulgent. You get the satisfaction of restaurant-style flavor without the extra cleanup or takeout guilt. So next time you’re scrolling through healthy meal prep recipes dinner ideas, bookmark this one. Trust me—your future self will thank you when it’s reheated, and you’re still marveling at how this simple dish tastes like a cheat day without actually cheating.
High Protein Cajun Chicken with Garlic Rice
This creamy Cajun chicken with garlic rice is the perfect combo of smoky, spicy, and indulgent flavors—all without ruining your healthy eating goals. It’s a simple yet impressive dish, ideal for solo meals, meal prep, or sharing with friends. Juicy chicken, flavorful rice, and a luscious sauce come together in one satisfying plate.
Ingredients
Cajun Spice Mix- 1 tsp salt
- 1 tsp black pepper
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp oregano
- 1 tsp thyme
- 1 tsp paprika
- 1 tsp chili powder
- 800 g chicken breast, halved
- 1.5 tbsp Cajun spice mix
- 2 tsp olive oil
- 25 g grass-fed butter for cooking
- 2 cups uncooked long-grain rice (or 4 cups leftover cooked rice)
- 1 medium red onion, diced
- 4–5 garlic cloves, minced
- ½ tbsp Cajun spice mix
- Fresh parsley, chopped for garnish
- 15 g grass-fed butter
- ½ tbsp Cajun spice mix
- 250 ml milk
- 150 g light cream cheese
- 40 g Parmesan cheese, grated
Instructions
- Prep the Chicken: Toss the chicken pieces in the Cajun spice mix and olive oil until fully coated. Let them marinate in a sealed glass container overnight for maximum flavor.
- Cook the Chicken: Heat butter in a skillet over medium-high heat. Add the marinated chicken and cook until it’s golden and crispy on the outside. Remove from the pan, let it rest for a few minutes, then slice into strips.
- Make the Rice: In the same skillet, sauté the onion and garlic until fragrant. Sprinkle in the remaining Cajun spice and add the rice. Stir thoroughly so each grain is coated in flavor.
- Whip Up the Sauce: Reduce the heat slightly and melt butter in the pan. Mix in Cajun spice, then gradually whisk in milk. Add cream cheese and Parmesan, stirring constantly until the sauce is smooth and creamy.
- Assemble: Plate the Cajun rice, layer the sliced chicken on top, and drizzle generously with the creamy sauce. Garnish with fresh parsley and serve immediately.
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