Pin it The first time I made this lighter version of Cajun chicken pasta, my husband actually asked what restaurant it came from. That creamy, spicy sauce coating perfectly cooked penne felt indulgent enough to be cheat meal material, but I knew better. Id spent months tweaking ratios, swapping heavy cream for reduced-fat cream cheese, and finding that perfect balance where the Cajun heat shines through without being overwhelming. Now its the Wednesday night dinner my whole family actually gets excited about.
Last winter my sister came over feeling completely defeated by yet another failed diet attempt. I made this pasta and watched her face light up at that first spicy, creamy bite. She texted me the next day saying she'd made it for her family and her kids actually asked for seconds, which never happens with "diet food." Sometimes the best comfort food is the kind that loves you back.
Ingredients
- 300 g whole wheat penne: The nutty flavor stands up beautifully to Cajun spices and adds extra fiber
- 2 large chicken breasts sliced into strips: Cutting against the grain keeps each bite tender and juicy
- 1 tablespoon olive oil: Just enough to get a golden sear without adding excessive fat
- 1 teaspoon Cajun seasoning: The backbone of this dish, adjust based on your heat tolerance
- 1/2 teaspoon smoked paprika: Adds that subtle smoky depth that makes it taste restaurant quality
- 1/2 teaspoon garlic powder: Builds layers of savory flavor without burning like fresh garlic might
- 1/2 teaspoon salt and 1/4 teaspoon black pepper: Essential seasoning that lets the spices shine
- 1 red bell pepper and 1 yellow bell pepper thinly sliced: The sweet peppers balance the heat and add gorgeous color
- 1 small red onion thinly sliced: Provides a mild sweetness that mellows as it cooks
- 2 cloves garlic minced: Fresh aromatic punch that blooms beautifully in the hot pan
- 150 ml reduced fat cream cheese: Creates that luxurious velvety sauce with significantly less fat
- 120 ml low fat milk: Thins the sauce to perfect coating consistency while keeping it light
- 30 g grated Parmesan cheese: Adds salty umami depth without overwhelming the other flavors
- Zest and juice of 1/2 lemon: Brightens the whole dish and cuts through the richness
- 1 tablespoon fresh parsley chopped: Fresh herbal finish that makes each plate look and taste vibrant
Instructions
- Get your pasta water going first:
- Cook the whole wheat penne according to package directions until al dente, then drain but reserve 1/4 cup of that starchy pasta water, its liquid gold for fixing sauce consistency later.
- Season the chicken strips while water boils:
- In a medium bowl, toss your chicken strips with Cajun seasoning, smoked paprika, garlic powder, salt, and pepper until evenly coated.
- Sear chicken to golden perfection:
- Heat olive oil in a large skillet over medium-high heat, add seasoned chicken strips, and sauté 4 to 5 minutes until golden brown and cooked through, then remove and set aside on a plate.
- Sauté the vegetables:
- In the same skillet, add sliced bell peppers and red onion, cooking 4 to 5 minutes until softened and fragrant, then toss in minced garlic for just 1 minute more until aromatic.
- Build that creamy sauce:
- Lower heat to medium, return chicken to the skillet, add reduced fat cream cheese and milk, stirring constantly until melted into a smooth, glossy sauce, adding pasta water if needed.
- Bring it all together:
- Stir in Parmesan cheese, lemon zest and juice until fully incorporated, then add cooked penne and toss until every noodle is coated in that spicy, creamy goodness.
- Finish and serve:
- Taste and adjust seasoning if needed, then sprinkle fresh parsley over each serving for that pop of color and garden fresh flavor.
Pin it This recipe became my go to for new moms and friends recovering from surgery because it feels special and comforting but actually nourishes. Theres something about a steaming bowl of creamy pasta that says "I care" without needing words.
Making It Your Own
Ive found that swapping in shrimp for chicken creates an entirely different but equally delicious experience, just reduce the initial cooking time to 2 to 3 minutes per side. The shrimp naturally sweetness plays beautifully with the Cajun heat.
Perfect Pairings
A crisp green salad with vinaigrette cuts through the richness perfectly, while roasted asparagus or steamed broccoli adds color and nutrition without competing flavors. Keep sides simple since this pasta really shines as the star.
Make Ahead Strategy
You can slice all your vegetables and season the chicken up to 24 hours ahead, storing everything in separate containers in the refrigerator. The sauce comes together so quickly that this tiny bit of prep makes weeknight cooking feel effortless.
- Cook pasta completely and toss with olive oil if making ahead
- Reheat gently with a splash of milk to restore creamy consistency
- Fresh parsley should always be added just before serving
Pin it Theres something deeply satisfying about serving a dish that tastes decadent but aligns with your health goals. Enjoy every spicy, creamy bite.
Recipe FAQs
- → Can I use regular chicken breasts instead of sliced strips?
Yes, absolutely. You can use whole chicken breasts and cut them into strips yourself just before cooking. This ensures maximum freshness and allows you to control the thickness for even cooking.
- → What's the best way to achieve al dente pasta?
Check the pasta package instructions and begin testing 1-2 minutes before the recommended time. The pasta should be tender but still have a slight firmness when bitten. Drain immediately once it reaches this texture to prevent overcooking.
- → How can I adjust the spice level?
The base Cajun seasoning provides moderate heat. For milder results, reduce the Cajun seasoning by half. For extra heat, add cayenne pepper gradually, starting with a pinch and tasting as you go.
- → Can I make substitutions for dietary restrictions?
Certainly. Replace chicken with shrimp or tofu for protein variety. Use whole wheat or gluten-free pasta as needed. Swap reduced-fat cream cheese with Greek yogurt for a tangier sauce with similar creaminess.
- → How should I store and reheat leftovers?
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop over medium heat, adding a splash of milk or reserved pasta water to restore creaminess. Avoid high heat, which can cause the sauce to separate.
- → Is this dish suitable for meal prep?
While best enjoyed fresh, this pasta works well for meal prep. Store components separately if possible—keep the sauce, pasta, and chicken in individual containers and combine when reheating for better texture and flavor retention.