High Protein Creamy Cajun Chicken – Simple, Bold, and Satisfying
This creamy Cajun chicken has everything you want on a busy weeknight: big flavor, quick cooking, and a hearty protein boost. Tender chicken breasts simmer in a silky sauce with garlic, Cajun spices, and a touch of cream, making the kind of meal that feels special without being fussy. It’s weeknight-friendly and meal-prep approved.
Serve it over rice, pasta, or a pile of garlicky green beans—whatever you have on hand works. If you love rich, savory meals that don’t weigh you down, this one earns a spot in your regular rotation.
Ingredients
Method
- Prep the chicken. Pat the chicken dry and slice large breasts horizontally into cutlets for even cooking. Season both sides with Cajun seasoning, a pinch of salt, and pepper.
- Sear for flavor. Heat 1 tablespoon oil in a large skillet over medium-high. Add the chicken and sear 3–4 minutes per side until browned and just cooked through. Remove to a plate and tent with foil.
- Soften the aromatics. Lower heat to medium. Add the butter (if using) and a splash of oil if the pan is dry. Sauté onion and bell pepper for 3–4 minutes until softened. Stir in garlic for 30 seconds until fragrant.
- Build the base. Stir in tomato paste and cook 1 minute to caramelize. Pour in chicken broth, scraping up the browned bits. Simmer 2 minutes.
- Make it creamy. Reduce heat to low. Whisk in the cream (or Greek yogurt off the heat to prevent curdling), Parmesan, and the zest of half a lemon. Let it gently thicken for 2–3 minutes. If using yogurt, temper it by whisking in a few spoonfuls of hot sauce from the pan first, then add it back in off heat.
- Season to perfection. Taste and adjust with more Cajun seasoning, salt, and pepper. Add a squeeze of lemon juice to brighten.
- Finish the dish. Stir in spinach until just wilted. Return chicken and any juices to the pan, turning to coat. Simmer 1–2 minutes to warm through.
- Serve hot. Garnish with chopped parsley or green onions. Spoon over rice, pasta, or roasted vegetables.
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Why This Recipe Works
This recipe hits the sweet spot between comfort and nutrition. The Cajun seasoning brings smoky heat and depth without needing tons of ingredients.
Pan-searing locks in moisture, so the chicken stays juicy and tender.
The sauce uses a smart combo of chicken broth, Greek yogurt or light cream, and a little Parmesan for body. That keeps it high in protein while still tasting indulgent. Everything comes together in one pan, so cleanup is easy and the flavors build naturally.
Shopping List
- Chicken: 1.5–2 pounds boneless, skinless chicken breasts (or thighs)
- Cajun seasoning: 2–3 tablespoons (store-bought or homemade)
- Salt and black pepper
- Olive oil or avocado oil
- Butter: 1 tablespoon (optional, for extra richness)
- Garlic: 3–4 cloves, minced
- Onion: 1 small, finely chopped (or 2 shallots)
- Bell pepper: 1 red or yellow, thinly sliced (optional but great for color and sweetness)
- Chicken broth: 1 cup, low sodium
- Heavy cream or half-and-half: 1/2 cup (or 2/3 cup plain Greek yogurt for a lighter, higher-protein swap)
- Parmesan cheese: 1/4 cup, finely grated
- Tomato paste: 1 tablespoon (adds color and umami)
- Lemon: 1 (zest and juice)
- Spinach: 2 cups fresh, roughly chopped (optional)
- Fresh parsley or green onions for garnish
Step-by-Step Instructions
- Prep the chicken. Pat the chicken dry and slice large breasts horizontally into cutlets for even cooking.
Season both sides with Cajun seasoning, a pinch of salt, and pepper.
- Sear for flavor. Heat 1 tablespoon oil in a large skillet over medium-high. Add the chicken and sear 3–4 minutes per side until browned and just cooked through. Remove to a plate and tent with foil.
- Soften the aromatics. Lower heat to medium.
Add the butter (if using) and a splash of oil if the pan is dry. Sauté onion and bell pepper for 3–4 minutes until softened. Stir in garlic for 30 seconds until fragrant.
- Build the base. Stir in tomato paste and cook 1 minute to caramelize.
Pour in chicken broth, scraping up the browned bits. Simmer 2 minutes.
- Make it creamy. Reduce heat to low. Whisk in the cream (or Greek yogurt off the heat to prevent curdling), Parmesan, and the zest of half a lemon.
Let it gently thicken for 2–3 minutes. If using yogurt, temper it by whisking in a few spoonfuls of hot sauce from the pan first, then add it back in off heat.
- Season to perfection. Taste and adjust with more Cajun seasoning, salt, and pepper. Add a squeeze of lemon juice to brighten.
- Finish the dish. Stir in spinach until just wilted.
Return chicken and any juices to the pan, turning to coat. Simmer 1–2 minutes to warm through.
- Serve hot. Garnish with chopped parsley or green onions. Spoon over rice, pasta, or roasted vegetables.
Keeping It Fresh
Store leftovers in an airtight container in the fridge for up to 4 days.
The sauce will thicken as it sits; a splash of broth or water loosens it when reheating.
Reheat gently on the stove over low heat or in the microwave at 50–60% power to avoid overcooking the chicken. If you used Greek yogurt, keep the heat low to prevent splitting. For freezing, skip the spinach and add it fresh after reheating for best texture.
Health Benefits
- High protein: Lean chicken breast delivers a strong protein punch for muscle repair and satiety.
- Balanced fats: A modest amount of cream or yogurt adds richness without going overboard on calories.
- Micronutrients: Garlic, onion, and spinach add vitamin C, folate, and antioxidants.
- Lower sodium potential: Using low-sodium broth and seasoning allows tighter control over salt.
- Blood sugar friendly: Pairing with fiber-rich veggies or whole grains supports steadier energy.
Common Mistakes to Avoid
- Overcooking the chicken: Thin cutlets cook fast.
Pull them once they hit 165°F and finish in the sauce briefly.
- Boiling the dairy: High heat can cause cream to reduce too quickly and yogurt to split. Keep it at a gentle simmer.
- Skipping the sear: Browning builds flavor. A quick sear makes a big difference in taste and texture.
- Under-seasoning: Cajun blends vary.
Taste and adjust salt, pepper, and spice at the end.
- Not deglazing the pan: Those browned bits are pure flavor. Use broth to lift them into the sauce.
Variations You Can Try
- Lighten it up: Use Greek yogurt instead of cream and add extra broth to keep it silky.
- Turn up the heat: Add cayenne, hot sauce, or sliced jalapeño for extra kick.
- Add veggies: Mushrooms, zucchini, or cherry tomatoes work well and stretch the meal.
- Swap the protein: Try turkey cutlets, shrimp (cook separately, then fold in), or firm tofu for a different take.
- Dairy-free: Use coconut milk and skip Parmesan. The coconut’s sweetness pairs nicely with Cajun spices.
- One-pan pasta: Add 8 ounces of short pasta and 2 extra cups of broth; simmer until pasta is al dente, then stir in dairy at the end.
FAQ
How spicy is this dish?
That depends on your Cajun blend.
Many are medium heat. Start with 2 tablespoons, then adjust. For mild heat, add more paprika and garlic powder; for hotter, add cayenne.
Can I use chicken thighs?
Yes.
Boneless, skinless thighs are juicy and forgiving. Sear 4–5 minutes per side, then simmer in the sauce until tender.
What can I serve it with?
It’s great over rice, mashed potatoes, or pasta. For a lighter plate, serve with roasted broccoli, green beans, or cauliflower rice.
How can I make it gluten-free?
The recipe is naturally gluten-free if your broth and Cajun seasoning are certified gluten-free.
No flour is needed to thicken the sauce.
My sauce is too thick. What should I do?
Whisk in warm chicken broth a little at a time until it reaches your preferred consistency. Re-check seasoning afterward.
Can I meal prep this?
Absolutely.
Portion with rice or veggies into containers. Reheat gently with a splash of broth. It keeps well for four days.
Will Greek yogurt curdle?
It can if overheated.
Temper it with hot sauce from the pan and add off heat. Keep the heat low and avoid boiling after adding.
Can I make it without dairy?
Yes. Use full-fat coconut milk for creaminess and skip the Parmesan.
Adjust seasoning with extra lemon juice and salt to balance the sweetness.
Final Thoughts
High Protein Creamy Cajun Chicken delivers bold flavor with a smart, satisfying macro profile. It’s fast enough for weeknights, flexible for different diets, and friendly to leftovers. Once you’ve got the method down—sear, deglaze, simmer, and finish—you can riff with whatever protein or vegetables you have.
Keep this recipe in your back pocket, and you’ll always have a reliable, delicious dinner on deck.
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