Cajun Chicken Pasta

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Cost per Serving: $3.50

Ingredients

For the Chicken

• 2 large boneless, skinless chicken breasts, sliced thin

• 2 tablespoons Cajun seasoning

• 1 tablespoon olive oil

For the Pasta

• 8 ounces whole wheat or gluten-free pasta (penne, fettuccine, or linguine)

• 4 cups water (for boiling)

• ½ teaspoon salt

For the Sauce

• 1 tablespoon unsalted butter or olive oil

• 3 cloves garlic, minced

• 1 ½ cups unsweetened almond milk or low-fat milk

• ½ cup low-sodium chicken broth

• 1 teaspoon paprika

• ½ teaspoon red pepper flakes (optional for extra spice)

• ¾ cup freshly grated Parmesan cheese (or dairy-free alternative)

• ½ teaspoon salt

• ¼ teaspoon black pepper

For Garnish

• ½ cup cherry tomatoes, halved

• 2 tablespoons fresh parsley, chopped

• 1 tablespoon lemon juice (optional for added freshness)

Instructions

1. Cook the Pasta

   • Bring water to a boil in a large pot. Add salt and pasta.

   • Cook according to package instructions until al dente, then drain and set aside.

2. Prepare the Chicken

   • Toss sliced chicken breasts with Cajun seasoning until fully coated.

   • Heat olive oil in a large skillet over medium-high heat.

   • Cook chicken for 4-5 minutes per side until golden brown and fully cooked. Remove from skillet and set aside.

3. Make the Sauce

   • In the same skillet, melt butter or add olive oil over medium heat.

   • Sauté garlic for 30 seconds until fragrant.

   • Pour in almond milk and chicken broth, whisking to combine.

   • Stir in paprika, red pepper flakes, Parmesan, salt, and black pepper.

   • Simmer for 3-5 minutes until slightly thickened.

4. Combine Everything

   • Add cooked pasta to the sauce and toss to coat.

   • Return chicken to the pan, stirring everything together.

   • Add cherry tomatoes and fresh parsley.

   • Drizzle with lemon juice for extra freshness.

5. Serve & Enjoy

   • Garnish with additional Parmesan and fresh parsley.

   • Serve warm and enjoy a delicious, creamy, and healthy Cajun Chicken Pasta.

Nutritional Information (Per Serving)

• Calories: 390

• Protein: 36g

• Carbohydrates: 41g

• Fat: 10g

• Fiber: 7g

• Sodium: 550mg

Things You’ll Love About This Recipe

• Quick & Easy: Ready in just 30 minutes.

• Healthy Alternative: Made with a lightened-up sauce and whole wheat or gluten-free pasta.

• High-Protein & Satisfying: Perfect for keeping you full and energized.

• One-Pan Convenience: Minimal cleanup required.

• Bold & Spicy Flavor: The Cajun seasoning brings just the right amount of heat.

Expert Tips for Best Results

• Use Freshly Grated Parmesan: It melts better than pre-packaged cheese.

• Cook Pasta Al Dente: This helps prevent mushy pasta when combined with the sauce.

• Adjust Spice Level: Add more or less Cajun seasoning and red pepper flakes to your preference.

• Slice Chicken Evenly: Ensures even cooking and juicy bites.

• Let the Sauce Thicken Naturally: Avoid adding too much flour or cornstarch, as it can affect the texture.

Substitutions

• Chicken Alternatives: Use shrimp, tofu, or chickpeas for a vegetarian version.

• Dairy-Free Option: Substitute Parmesan with nutritional yeast or dairy-free cheese.

• Gluten-Free Option: Use brown rice pasta, chickpea pasta, or zucchini noodles.

• Lower Carb Option: Swap pasta for spaghetti squash or cauliflower rice.

Serving Suggestions

• With a Side Salad: A fresh green salad balances out the bold flavors.

• Paired with Garlic Bread: For an extra comforting meal.

• Topped with Avocado: Adds creaminess and a nutritional boost.

• With Roasted Vegetables: Serve alongside roasted bell peppers or asparagus for extra nutrients.

Why This Recipe Works

• The combination of Cajun seasoning, creamy sauce, and fresh ingredients creates a balanced and flavorful dish.

• Cooking the chicken separately ensures it stays tender and juicy.

• Using a lightened-up sauce keeps it creamy without being too heavy.

• Whole wheat or gluten-free pasta provides extra fiber and nutrients.

• It's easy to customize for different diets and spice levels.

Flavor Variations

• Creamy Cajun Shrimp Pasta: Swap chicken for shrimp and add them in the last few minutes of cooking.

• Extra Spicy Version: Double the Cajun seasoning and add an extra pinch of red pepper flakes.

• Smoky Cajun Pasta: Add smoked paprika for a deep, smoky flavor.

• Cheesy Cajun Pasta: Stir in an extra ½ cup of shredded mozzarella or cheddar cheese.

Highlight Ingredients

• Cajun Seasoning: The star of the dish, bringing smoky, spicy, and herby flavors.

• Parmesan Cheese: Adds a savory, umami depth to the sauce.

• Cherry Tomatoes: A burst of freshness to balance out the creaminess.

• Whole Wheat Pasta: A healthier alternative that provides fiber and nutrients.

Meal Prep Ideas

• Make Ahead: Prepare the chicken and sauce in advance, then reheat and add pasta before serving.

• Store in Airtight Containers: Keeps well in the fridge for up to 4 days.

• Reheat Gently: Warm on the stovetop with a splash of almond milk or broth to keep the sauce creamy.

• Freeze for Later: Store in a freezer-safe container for up to 2 months.

Equipment List

• Large pot for boiling pasta

• Large skillet or pan

• Cutting board and sharp knife

• Measuring cups and spoons

• Whisk for mixing the sauce

Grocery List

• Protein: Chicken breasts

• Pasta: Whole wheat or gluten-free pasta

• Dairy: Parmesan cheese (or dairy-free alternative)

• Pantry Staples: Olive oil, butter, Cajun seasoning, salt, pepper, paprika, red pepper flakes

• Produce: Garlic, cherry tomatoes, parsley, lemon

• Liquids: Unsweetened almond milk, low-sodium chicken broth

This healthy Cajun Chicken Pasta is a must-try for anyone looking for a flavorful, satisfying, and easy-to-make dish. With simple ingredients and bold flavors, it’s sure to become a new weeknight favorite.

This Healthy Cajun Chicken Pasta is a creamy, spicy, and flavorful dish that comes together in just 30 minutes. Made with tender Cajun-seasoned chicken, whole wheat or gluten-free pasta, and a lighter sauce, this recipe delivers restaurant-quality taste without the extra calories. Perfect for a quick weeknight dinner, this one-pan meal is high in protein, full of bold flavors, and completely customizable. Whether you're looking for a meal prep option, a dairy-free alternative, or just a comforting pasta dish with a little kick, this recipe has you covered.