A flavorful, protein-packed meal with juicy Cajun-seasoned shrimp, fluffy rice, colorful bell peppers, onions, and a creamy light sauce. Perfect for a quick lunch or dinner and easy to meal-prep.
Recipe Details
Servings: 4
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Protein: approximately 38–42 g per serving
Ingredients
For the Shrimp
1½ lb (680 g) large shrimp, peeled and deveined
1½ tablespoons Cajun seasoning
1 teaspoon smoked paprika
½ teaspoon garlic powder
½ teaspoon onion powder
¼ teaspoon black pepper
½ teaspoon dried oregano
1 tablespoon olive oil
1 tablespoon fresh lemon juice
For the Rice
1 cup (185 g) uncooked long-grain white or brown rice
1¾ cups low-sodium chicken broth
½ small yellow onion, finely diced
1 red bell pepper, diced
1 green bell pepper, diced
2 cloves garlic, minced
1 teaspoon olive oil
½ teaspoon Cajun seasoning
½ teaspoon smoked paprika
High-Protein Creamy Sauce
½ cup (120 g) low-fat cottage cheese
¼ cup (60 g) plain Greek yogurt
2 tablespoons low-sodium chicken broth
1 tablespoon grated Parmesan
½ teaspoon Cajun seasoning
¼ teaspoon garlic powder
1 teaspoon lemon juice
Garnish
2 green onions, sliced
2 tablespoons fresh parsley
Lemon wedges
Extra Cajun seasoning, optional
Instructions
1. Season the shrimp
Pat the shrimp completely dry with paper towels.
Add the shrimp to a bowl and combine with:
Cajun seasoning
Smoked paprika
Garlic powder
Onion powder
Black pepper
Oregano
Olive oil
Lemon juice
Toss until every shrimp is evenly coated.
Let it sit for 5–10 minutes while you prepare the rice.
2. Cook the vegetables
Heat 1 teaspoon olive oil in a large skillet over medium heat.
Add the diced onion and bell peppers.
Cook for 4–5 minutes, stirring occasionally, until they begin to soften.
Add the minced garlic and cook for another 30–60 seconds.
3. Add the rice
Add the uncooked rice, Cajun seasoning and smoked paprika.
Stir for about 1 minute to lightly toast the rice and coat it with the seasonings.
Pour in the chicken broth.
Bring to a gentle boil.
4. Cook the rice
Reduce the heat to low and cover the skillet.
Cook according to the rice type:
White rice: about 15–18 minutes
Brown rice: about 35–40 minutes
Don’t repeatedly lift the lid while the rice cooks.
Once tender, turn off the heat and let the rice rest, covered, for 5 minutes.
Fluff gently with a fork.
5. Cook the Cajun shrimp
While the rice is cooking, heat a large skillet over medium-high heat.
Add the seasoned shrimp in a single layer.
Cook for approximately 2 minutes per side, depending on their size.
The shrimp are ready when they are opaque and firm and have reached 145°F (63°C) internally.
Do not overcook them or they can become rubbery.
6. Make the high-protein sauce
Add the cottage cheese, Greek yogurt, chicken broth, Parmesan, Cajun seasoning, garlic powder and lemon juice to a blender.
Blend until completely smooth and creamy.
Taste and adjust the seasoning.
For a thinner sauce, add another tablespoon of chicken broth.
7. Combine
Add approximately half of the creamy protein sauce to the cooked rice.
Stir gently until the rice is lightly coated.
Divide the rice between four bowls.
Top each bowl with Cajun shrimp.
Drizzle with the remaining sauce.
8. Garnish
Finish with:
Fresh parsley
Green onions
Lemon wedges
A light sprinkle of Cajun seasoning
Serve immediately.
Extra-High-Protein Version
For even more protein, use:
2 lb shrimp instead of 1½ lb
¾ cup cottage cheese in the sauce
½ cup Greek yogurt
½ cup cooked edamame or black beans mixed into the rice
This can push the meal toward 45–50+ g protein per serving, depending on the exact ingredients.
Lower-Carb Version
If you want a lower-carb option, replace the rice with:
Cauliflower rice
Broccoli rice
Shirataki rice
A mixture of cauliflower rice and quinoa
The shrimp and creamy cottage-cheese sauce remain high in protein.
Nut & Allergen Information
Nuts
This recipe contains no peanuts or tree nuts as written.
There are no:
Almonds
Walnuts
Cashews
Pecans
Pistachios
Hazelnuts
Peanuts
Other Allergens
Shellfish: Shrimp is a major crustacean shellfish allergen.
Milk: Cottage cheese, Greek yogurt and Parmesan contain dairy.
Gluten: The basic ingredients are naturally gluten-free, but some Cajun seasoning and chicken broth brands may contain gluten or have cross-contact warnings.
Soy: Some Cajun seasoning blends or broth products may contain soy.
Important Nut-Allergy Note
For a person with a severe peanut/tree-nut allergy, check the labels of Cajun seasoning, chicken broth, Parmesan, cottage cheese and Greek yogurt and follow the manufacturer’s allergen statement.
Use clean cookware, utensils and cutting boards to prevent cross-contact.
Dairy-Free
Use dairy-free Greek-style yogurt, dairy-free cottage-cheese alternative and dairy-free Parmesan.
Egg-Free
The recipe is naturally egg-free.
Gluten-Free
Use certified gluten-free Cajun seasoning and chicken broth if necessary.
Approximate Nutrition
Per serving, based on 4 servings:
Calories: ~500–540
Protein: ~40–44 g
Carbohydrates: ~50 g
Fat: ~12–15 g
Fiber: ~3–4 g
Sugar: ~5–7 g
Sodium: ~700–950 mg
Nutrition varies depending on the Cajun seasoning, rice, shrimp size and dairy products used.
Meal Prep Instructions
Divide the cooked rice and shrimp among 4 meal-prep containers.
Keep the creamy sauce in small separate containers.
Refrigerate promptly.
When ready to eat, reheat the rice and shrimp until thoroughly hot, then add the sauce afterward.
For best quality, consume within 3–4 days when properly refrigerated.
Recipe Tips
Dry the shrimp well: Wet shrimp won’t brown as nicely.
Don’t overcrowd the pan: Cook in batches if necessary.
Watch the salt: Cajun seasoning can already contain a lot of sodium, so taste before adding extra salt.
Use fresh lemon: It balances the smoky, spicy Cajun seasoning and creamy sauce.
Don’t boil the protein sauce: Keep it cool and drizzle it over the finished dish. High heat can make the yogurt and cottage cheese separate.
For extra vegetables: Add zucchini, spinach, corn, mushrooms or diced tomatoes.
Q&A
Q: Can I use frozen shrimp?
Yes. Thaw them completely and pat them very dry before seasoning.
Q: Can I use pre-cooked shrimp?
Yes, but add them only at the end and warm them briefly. Cooking them for several minutes will make them tough.
Q: Can I use chicken instead of shrimp?
Yes. Diced chicken breast works very well with the Cajun seasoning. Cook until it reaches 165°F (74°C) internally.
Q: Can I use brown rice?
Absolutely. Brown rice adds more fiber but requires a longer cooking time.
Q: Can I use cauliflower rice?
Yes. Sauté the cauliflower rice separately for about 5–7 minutes, then combine it with the seasoned vegetables.
Q: Can I make the sauce without cottage cheese?
Yes. Replace it with additional Greek yogurt, although the protein content and texture will change.
Q: Does the cottage cheese taste strong?
Not after blending with the Greek yogurt, lemon, Parmesan and Cajun seasoning. Blending creates a smooth, creamy sauce.
Q: How can I make it less spicy?
Use a mild Cajun seasoning and reduce or omit additional chili flakes or hot sauce.
Q: How can I make it spicier?
Add cayenne pepper, hot sauce, crushed red pepper or sliced jalapeños.
Q: Can I make this without dairy?
Yes. Use suitable dairy-free high-protein alternatives, but the nutritional values will change.
Q: Is this keto-friendly?
Not with regular rice. Replace the rice with cauliflower rice for a much lower-carb version.
Q: Can I freeze it?
The shrimp and rice can be frozen, but the creamy cottage-cheese/yogurt sauce may change texture after freezing. For best results, make fresh sauce when serving.
Q: What vegetables go best with Cajun shrimp?
Bell peppers, onions, zucchini, spinach, corn, tomatoes and celery all pair particularly well.
Q: What makes this recipe high in protein?
The main protein sources are shrimp, cottage cheese, Greek yogurt and Parmesan, giving the meal substantially more protein than a traditional shrimp-and-rice dish.
With years of experience in restaurant research and local SEO, Sara creates accurate, user-friendly guides that work for both people and search engines. Her goal is to help users go from search results to their nearest restaurant or menu choice with as few clicks as possible.
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