Ingredients

Scale

(Serves 6)

Chicken & seasoning:

1½ lbs boneless chicken breasts, pounded to ½” thickness
2 tbsp homemade Cajun seasoning (you control the sodium!)
Salt & black pepper

Homemade Cajun seasoning (skip store-bought for low-sodium control):

1½ tsp paprika
1 tsp garlic powder
1 tsp onion powder
½ tsp dried thyme
½ tsp dried oregano
¼ tsp cayenne (adjust to heat preference—you love spicy!)
¼ tsp black pepper

Summer veggie cream sauce:

1 tbsp olive oil or butter (you love buttery richness!)
1 bell pepper, sliced (any color)
1 zucchini, sliced
1 cup cherry tomatoes, halved
1 (10 oz) can no-salt-added diced tomatoes
½ cup heavy cream (or full-fat coconut milk for dairy-free)
¼ cup cream cheese, softened (you love cream cheese!)
2 garlic cloves, minced

Topping:

½ cup shredded Monterey Jack or pepper jack cheese
Fresh parsley or green onions

Instructions

1. Season & sear chicken:

Pat chicken dry; season both sides with Cajun spice blend.
Heat oil/butter in an oven-safe skillet over medium-high heat.
Sear chicken 3–4 minutes per side until golden. Remove and set aside.

2. Sauté veggies:

In same skillet, add bell pepper and zucchini; sauté 4–5 minutes until crisp-tender. Stir in garlic; cook 30 seconds. Add cherry tomatoes; cook 1 minute more.

3. Make sauce:

Stir in diced tomatoes, heavy cream, and cream cheese. Simmer 3–4 minutes until slightly thickened.

4. Bake:

Return chicken to skillet, nestling into sauce.
Top with cheese.
Bake at 375°F (190°C) for 15–18 minutes until chicken reaches 165°F and cheese is bubbly.

5. Serve:

Garnish with parsley.

💡 Pro Tips for Perfection:
✅ Pound chicken evenly—ensures uniform cooking (no dry edges!).
✅ Low-sodium mastery (you love this!):
→ Use no-salt-added tomatoes + skip added salt in seasoning
→ Boost umami with extra garlic and smoked paprika
✅ Blood sugar friendly (you love this!):
→ Naturally low-glycemic—no added sugars!
→ Add 1 tbsp chia seeds to sauce for fiber + glycemic control
✅ Low-carb/keto option (you love this!):
→ Already compliant! <8g net carbs/serving
→ Increase healthy fats: extra cheese + 1 tbsp olive oil in sauce
✅ High-protein boost (you love this!):
→ Add ½ cup white beans (+7g protein/serving)
→ Mix in 2 tbsp hemp seeds before baking (+5g protein)
✅ Make ahead:
→ Assemble unbaked casserole; refrigerate 24 hours (add 5 min to bake time)
→ Fully baked casserole freezes 3 months (thaw overnight; reheat covered at 350°F for 30 min)

Prep Time & Nutrition (per serving):