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A close-up view of a white bowl filled with creamy Cajun chicken and rice. The dish is garnished with chopped green onions, showcasing its creamy texture.

High Protein Creamy Cajun Chicken: A 30-Minute Meal

This High Protein Creamy Cajun Chicken recipe is a quick, flavorful, and satisfying one-pan meal, perfect for a healthy weeknight dinner. Tender chicken in a rich, spicy, and velvety sauce made lighter with Greek yogurt.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: American, Cajun
Calories: 410
Ingredients Equipment Method Notes

Ingredients
  

  • 1.5 lbs boneless, skinless chicken breasts cut into 1-inch cubes
  • 1 tbsp olive oil
  • 1 medium onion diced
  • 1 large red bell pepper diced
  • 3 cloves garlic minced
  • 2 tbsp Cajun seasoning use your favorite brand or a homemade blend
  • 1 cup low-sodium chicken broth
  • 0.25 cup heavy cream
  • 0.5 cup plain Greek yogurt full-fat recommended
  • 0.5 cup grated Parmesan cheese

Equipment

  • 1 Large Skillet
  • 1 Cutting Board
  • 1 Chef's Knife

Method
 

  1. Pat the chicken pieces dry and season them generously with half of the Cajun seasoning (1 tbsp). Heat olive oil in a large skillet over medium-high heat. Add the chicken and cook until golden brown and cooked through, about 5-7 minutes. Remove the chicken from the skillet and set it aside.
  2. In the same skillet, add the diced onion and bell pepper. Cook until softened, about 4-5 minutes. Add the minced garlic and cook for another minute until fragrant.
  3. Pour in the chicken broth to deglaze the pan, scraping up any browned bits from the bottom. Stir in the remaining Cajun seasoning. Bring to a simmer and let it reduce slightly for about 3 minutes.
  4. Reduce the heat to low. Slowly stir in the heavy cream and then the Greek yogurt until well combined. Do not let the sauce boil. Finally, stir in the grated Parmesan cheese until the sauce is smooth.
  5. Return the cooked chicken to the skillet. Stir to coat the chicken in the creamy sauce and let it warm through for 1-2 minutes. Serve immediately.

Notes

For a spicier kick, add an extra 1/2 teaspoon of cayenne pepper to the seasoning.
Ensure the Greek yogurt is at room temperature and the heat is low to prevent the sauce from curdling.
For a complete meal, serve over rice, pasta, or quinoa.