There’s something about a creamy Cajun dish that just hits differently, it’s bold, comforting, and full of flavor, yet somehow feels like you didn’t spend all day in the kitchen.

This High-Protein Creamy Cajun Chicken is exactly that kind of recipe: spicy, creamy, and packed with protein, but ready in under 30 minutes.

I started making this dish on those hectic weeknights when I wanted something satisfying without a long list of steps or complicated ingredients.

The chicken stays tender, the sauce is rich and velvety, and the Cajun spices give just the right kick to make every bite feel indulgent.

The best part? It’s versatile. Serve it over rice, toss it with pasta, spoon it over roasted veggies, or even enjoy it on its own straight from the skillet.

High-protein, full of flavor, and insanely satisfying, you’ll find yourself making this recipe on repeat.

Why You’ll Love This Recipe As Much As I do

High-Protein and Satisfying

Chicken breast combined with a touch of Greek yogurt makes this dish packed with protein while keeping the sauce creamy. You’ll feel full and energized, perfect for busy nights or after a workout.

Quick and Weeknight-Friendly

From start to finish in just 30 minutes, this recipe is ideal when time is short. Minimal prep, no fancy ingredients, and maximum flavor.

Creamy, Bold, and Flavorful

Cajun spices give it a smoky, slightly spicy kick, while the creaminess balances it perfectly. You get layers of flavor in every bite.

Versatile Serving Options

Serve it over rice, pasta, or roasted veggies. It also works beautifully on top of a baked potato or in wraps for meal prep lunches.

Easy to Customize

Adjust spice levels, swap chicken for shrimp, or make it keto-friendly by serving over cauliflower rice. The creamy base is flexible!

Ingredients

• 1 lb (450 g) chicken breast, sliced into strips – Lean, protein-packed chicken is perfect for keeping this dish high in protein while staying tender and juicy. Slice evenly so it cooks quickly and uniformly.
• 2 teaspoons Cajun seasoning – Use your favorite store-bought or homemade Cajun blend. This adds that signature smoky, slightly spicy flavor that makes the dish irresistible. Adjust the amount for milder or bolder heat.
• 1 tablespoon olive oil or butter – Ideal for searing the chicken and sautéing the veggies. Butter gives a richer flavor, while olive oil keeps it lighter.
• 1 small onion, finely chopped – Adds natural sweetness and depth to balance the spice from the Cajun seasoning.
• 1 red bell pepper, sliced – Adds color, freshness, and a subtle crunch that complements the creamy sauce. You can also mix in yellow or orange peppers for extra vibrancy.
• 2 cloves garlic, minced – Provides a classic aromatic punch that blends beautifully into the creamy sauce.
• ½ cup Greek yogurt – Creamy and protein-packed, it lightens the dish while giving a luscious, velvety texture. Use plain, full-fat or low-fat yogurt depending on your preference.
• ¼ cup chicken broth – Helps create a silky sauce and keeps the dish moist without adding heaviness.
• ¼ cup grated Parmesan cheese (optional) – Adds richness, umami, and a slightly nutty flavor. Perfect for making the sauce extra indulgent.
• Salt and black pepper, to taste – Adjust according to the saltiness of your Cajun seasoning.
• Chopped parsley, for garnish – A fresh, bright note to finish the dish, balancing the creamy, spicy sauce and adding visual appeal.

How to Make High-Protein Creamy Cajun Chicken

1. Season and Sear the Chicken

First, pat your chicken strips dry, this helps them get that beautiful golden sear. I like to toss mine generously in Cajun seasoning so every bite is packed with smoky, spicy flavor.

Heat some olive oil or butter in a skillet over medium-high heat and add the chicken in a single layer. Cook each side for about 4–5 minutes until golden and cooked through. Once done, take the chicken out and set it aside.

Trust me, keeping it separate now makes sure it stays tender while we work on the sauce.

2. Sauté the Vegetables

Using the same skillet means we get all those flavorful browned bits from the chicken into our sauce. Add the chopped onion and sliced red bell pepper, and sauté for 3–4 minutes until they’re soft and just starting to caramelize.

Then toss in the minced garlic and cook for about 30 seconds until you can really smell that garlicky goodness—don’t let it burn!

This step is where your kitchen starts smelling amazing, and you’ll be tempted to snack on the veggies right away.

3. Make the Creamy Sauce

Turn the heat down to medium and add your Greek yogurt and chicken broth. I like to scrape up the browned bits from the pan with my spatula, they’re full of flavor and make the sauce extra delicious.

Stir in the Parmesan cheese if you’re using it, and mix until the sauce is smooth, creamy, and dreamy. Let it simmer gently for 2–3 minutes until it thickens slightly and coats the veggies in a velvety layer. You’ll already want to grab a spoon at this point!

4. Combine Chicken and Sauce

Now it’s time to reunite the chicken with the sauce. Toss it all together gently so every piece gets coated in that creamy, spicy goodness.

Let it cook for another 2–3 minutes so the flavors really meld. Taste it and adjust the seasoning with a bit of salt and pepper if you feel it needs it, you know your taste buds best.

5. Serve and Garnish

Finally, sprinkle on some fresh chopped parsley for a pop of color and freshness. I like to serve mine over rice, pasta, or even roasted veggies, whatever you love.

And honestly, just having a forkful straight from the pan is pure comfort. You’ve got yourself a high-protein, creamy, flavor-packed meal that comes together quickly and tastes like a restaurant dish you worked all day for.

Heres Some Chicken Recipes You Will Love

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Fajita Chicken Casserole Recipe

Different Variations You Can Make

Cheesy Cajun Chicken

If you love extra indulgence, sprinkle a handful of shredded mozzarella or cheddar over the chicken right before serving. Let it melt for a minute under a lid or in the oven, and you’ve got a gooey, cheesy version that’s even more comforting. I do this when I want a little treat without adding too much effort.

Spicy Kick

Love heat? Add a pinch of cayenne pepper or some chopped jalapeños to the sauce. I like to taste as I go—you can make it fiery or just give it a gentle warmth that dances on your tongue. Perfect for spice lovers like me!

Veggie-Packed Cajun

Want to sneak in more veggies? Toss in zucchini, mushrooms, or spinach with the onions and peppers. I often do this when I want a lighter, colorful meal. The veggies soak up the sauce beautifully, and it feels like you’re eating a gourmet dish without even trying.

Creamy Avocado Twist

For a slightly different creamy texture, mash half an avocado into the sauce instead of (or in addition to) Greek yogurt. It adds richness, healthy fats, and makes the dish feel extra luxurious. I like doing this when I want something satisfying but still nutritious.

Low-Carb / Zoodle Version

Swap the rice or pasta for zucchini noodles, spaghetti squash, or cauliflower rice. The creamy Cajun sauce clings perfectly to these low-carb options. I love this when I want a lighter meal that still hits all the flavors I crave.

Protein-Packed Upgrade

Want to make it even higher in protein? Add some cooked shrimp or extra chicken, or sprinkle some cooked lentils into the sauce. I do this when I’m meal-prepping and want a filling dish that keeps me energized all day.

My Personal Tips for Success

• Don’t skip patting the chicken dry – I always make sure my chicken strips are dry before seasoning. It helps you get that beautiful sear and locks in flavor.
• Taste as you go – I like to taste the sauce before adding the chicken back in. Sometimes a pinch of extra Cajun seasoning or a little salt makes all the difference.
• Low and slow for the sauce – Greek yogurt can curdle if the heat is too high. Keep it at medium and stir gently—I promise it’s worth the creamy, dreamy result.
• Veggie crunch – I like my bell peppers a little crisp, not mushy. Sauté just until they soften slightly so you still get that satisfying bite.

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Storage Tips

• Fridge – Store leftovers in an airtight container for up to 3 days. I usually separate the chicken from rice or pasta to keep it from getting soggy.
• Reheat gently – To maintain creaminess, I reheat on the stovetop over low heat with a splash of chicken broth. Microwave works too, but stir halfway through.
• Freeze for later – You can freeze the cooked chicken (without added rice or pasta) for up to 2 months. Thaw overnight in the fridge and gently reheat in a skillet with a little liquid to bring back the creaminess.

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Meal Prep Tips

• Cook in batches – I often double the chicken and veggies so I have a few servings ready for the week. It makes lunches and dinners effortless.
• Prep veggies ahead – Slice onions and bell peppers the night before, and mince the garlic. When it’s time to cook, everything comes together in 10 minutes.
• Mix and match – I love using this creamy Cajun chicken over rice, zucchini noodles, pasta, or even in wraps. Having a few base options keeps me from getting bored.
• Portion it out – For easy meal prep, I divide the chicken and sauce into individual containers. That way, I just heat and go—perfect for busy weekdays.

Conclusion

This High-Protein Creamy Cajun Chicken is honestly one of my go-to weeknight dinners. It’s packed with flavor, quick to make, and hits that perfect balance of spicy, creamy, and comforting. I love that it’s high in protein, so it keeps me full and satisfied without feeling heavy.

What I enjoy most is how versatile it is—you can serve it over rice, pasta, or veggies, or even wrap it up for a quick lunch. And because it comes together in under 30 minutes, you don’t have to stress about dinner even on your busiest nights.

Give these tips a try, prep a few servings for the week, and you’ll see how easy it is to have a healthy, flavorful meal ready in no time. Trust me, once you make it, this creamy Cajun chicken is going to become a regular in your rotation too!