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High Protein Creamy Cajun Chicken Rice

One-pot high protein creamy Cajun chicken rice with tender chicken, fluffy rice, and a rich, spicy Parmesan cream sauce. Bold Cajun flavor, velvety texture, and packed with protein—ready in ~35 minutes. Perfect hearty weeknight dinner, meal prep, or comfort food that’s nourishing and satisfying. Prep Time: 10 minutes Cook Time: 25 minutes Total Time: ~35 minutes Servings: 4–6
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Ingredients Method Notes

Ingredients
  

  • 1.5 lbs boneless skinless chicken thighs or breasts, cut into bite-sized pieces
  • 1 cup long-grain white rice jasmine or basmati recommended
  • 1 Tbsp olive oil
  • 1 small onion diced
  • 3 cloves garlic minced
  • 1 can 15 oz black beans, drained and rinsed (optional for extra protein)
  • 1 cup frozen corn or canned, drained
  • 2 cups chicken broth low-sodium preferred
  • ¾ –1 cup heavy cream or half-and-half for lighter version
  • ¾ cup grated Parmesan cheese freshly grated for best melt
  • 1 Tbsp Cajun seasoning
  • 1 tsp smoked paprika
  • ½ tsp salt adjust to taste
  • ½ tsp black pepper
  • ¼ tsp cayenne pepper optional for extra heat
  • Optional garnish
  • Chopped fresh parsley
  • Sliced green onions
  • Lime wedges

Method
 

  1. Rinse rice under cold water until water runs clear. Set aside.
  2. Heat olive oil in a large skillet or Dutch oven over medium-high heat. Add chicken pieces, season with salt, pepper, Cajun seasoning, smoked paprika, and optional cayenne. Cook 5–7 minutes until browned on all sides (not fully cooked yet).
  3. Add diced onion and minced garlic. Cook 1–2 minutes until fragrant.
  4. Stir in rinsed rice, chicken broth, black beans (if using), and corn. Scrape up any browned bits from the bottom. Bring to a simmer.
  5. Reduce heat to low, cover, and simmer 15–20 minutes until rice is tender and most liquid is absorbed. Stir occasionally to prevent sticking.
  6. Uncover and stir in heavy cream and grated Parmesan. Cook 2–3 minutes on low until sauce thickens and cheese melts. If too thick, add a splash of broth.
  7. Remove from heat and let sit covered 5 minutes. Fluff with a fork, garnish with parsley or green onions if desired. Serve hot.

Notes

Rinse rice → prevents gummy texture.
Simmer on low, covered → rice cooks evenly without burning.
Taste before adding cheese → adjust seasoning.
Use thighs for juicier, higher-protein result; breasts cook faster—check early.
Add veggies (bell peppers, spinach) halfway through for extra nutrition.
Gluten-free: naturally yes (check broth and Cajun seasoning).