Pin Now The first time I made this lighter version of Cajun chicken pasta, my husband actually asked if I was trying to trick him. He could not believe something this creamy and satisfying could be part of a balanced eating plan. We had just committed to eating better, and I was determined not to sacrifice the comfort foods we both loved. That night, watching him go back for seconds, I knew this recipe was staying in our regular rotation forever.
Last summer, my sister came over for dinner completely exhausted from work. I made this pasta and watched her shoulders actually drop as she took that first bite. Something about the combination of spice and comfort just works magic on stressed out souls. Now she texts me every time she makes it herself, usually saying it saved her from another night of takeout.
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Ingredients
- Whole wheat penne: The nutty flavor holds up beautifully to the bold spices and adds satisfying fiber
- Chicken breasts: Slice them against the grain for the most tender strips that cook evenly
- Cajun seasoning: The backbone of this dish, feel free to adjust based on your heat tolerance
- Red and yellow bell peppers: Different colors add sweetness and make the dish visually gorgeous
- Reduced-fat cream cheese: Creates that velvety sauce base without the heaviness of full fat versions
- Low-fat milk: Thins the sauce perfectly while keeping the calorie count in check
- Lemon: The zest and juice cut through the richness and brighten every single bite
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Instructions
- Get your pasta going first:
- Cook that penne until it is perfectly al dente, then drain it but remember to save some of that starchy water for later.
- Season the chicken well:
- Toss those strips with all your spices and let them hang out while you prep everything else.
- Sear the chicken:
- Get your skillet nice and hot, then cook the chicken until golden brown and cooked through.
- Cook your vegetables:
- Those peppers and onions need about 5 minutes to soften and get slightly sweet.
- Build that creamy sauce:
- Lower the heat and stir in the cream cheese and milk until everything is silky smooth.
- Bring it all together:
- Add the Parmesan, lemon, and cooked penne, tossing everything until coated in that gorgeous sauce.
- Finish and serve:
- Taste and adjust seasoning, then sprinkle with fresh parsley right before plating.
Pin Now This dish has become my go-to when friends need a pick me up but are trying to eat healthier. There is something about seeing people realize that good for you food can still be exciting and full of flavor. Last week, my friend actually asked for the recipe before she even finished her plate.
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Making It Your Own
I have found that swapping shrimp for the chicken works incredibly well, especially in the summer when you want something lighter. Just cook them for 2 to 3 minutes per side so they do not get rubbery. For a vegetarian version, try cubed firm tofu or even chickpeas for a protein boost.
Perfecting The Sauce
The trick to getting that restaurant quality texture at home is patience when melting the cream cheese. Keep the heat at medium and whisk constantly to avoid any lumps. If you do end up with a few bumps, give it a quick whirl with an immersion blender before adding the pasta.
Serving Suggestions
A crisp green salad with a vinaigrette cuts through the richness perfectly and adds some fresh crunch to the meal. Roasted broccoli or asparagus also work beautifully on the side. When I serve this for dinner parties, I usually put some extra Cajun seasoning on the table so guests can kick up the heat if they want.
- Crusty whole grain bread helps scoop up every last drop of sauce
- A light white wine like Pinot Grigio balances the spices nicely
- Leftovers actually taste even better the next day as flavors meld
Pin Now This pasta proves that eating well never means sacrificing comfort or satisfaction. I hope it becomes a staple in your kitchen like it has in mine.
Recipe FAQs
- → Is this lighter than traditional creamy Cajun pasta?
Yes, this version uses reduced-fat cream cheese and low-fat milk instead of heavy cream, plus whole wheat pasta for added fiber. Each serving contains about 420 calories with only 10g of fat.
- → Can I make this dairy-free?
Substitute the cream cheese with dairy-free cream cheese alternative, use coconut milk or almond milk instead of dairy milk, and replace Parmesan with nutritional yeast or a vegan cheese alternative.
- → What other proteins work well?
Shrimp cooks beautifully and takes just 2-3 minutes. For a vegetarian option, try cubed tofu, chickpeas, or white beans. The sauce seasoning complements most proteins well.
- → How can I make it spicier?
Add cayenne pepper to the seasoning blend, increase the Cajun seasoning, or include diced jalapeño peppers with the vegetables. Hot sauce can also be stirred into the finished sauce.
- → Does this freeze well?
The pasta and chicken can be frozen for up to 2 months, though the sauce may separate slightly upon thawing. Reheat gently with a splash of milk to restore creaminess. For best results, freeze without pasta.
