Save A lighter twist on the classic Cajun chicken pasta, featuring tender chicken, whole-wheat pasta, and a creamy yet guilt-free sauce enriched with Greek yogurt and a burst of colorful vegetables.
This recipe quickly became a favorite in my household because it balances comfort and health perfectly.
Ingredients
- Proteins: 2 medium boneless skinless chicken breasts (about 400 g) cut into bite-sized strips
- Pasta: 250 g (9 oz) whole-wheat penne or rigatoni
- Vegetables: 1 red bell pepper thinly sliced, 1 green bell pepper thinly sliced, 1 small red onion thinly sliced, 2 cloves garlic minced, 100 g (3.5 oz) baby spinach
- Sauce & Dairy: 180 ml (¾ cup) low-sodium chicken broth, 120 g (½ cup) plain 0% Greek yogurt, 60 ml (¼ cup) light cream cheese softened, 2 tbsp grated Parmesan cheese
- Spices & Seasonings: 1 tbsp Cajun seasoning (store-bought or homemade), ½ tsp smoked paprika, ½ tsp dried thyme, ½ tsp salt, ¼ tsp black pepper, Pinch of cayenne pepper (optional for extra heat)
- Oils: 1 tbsp olive oil
Instructions
- Step 1:
- Cook the pasta according to package instructions. Reserve 120 ml (½ cup) of pasta water then drain and set aside.
- Step 2:
- While the pasta cooks toss the chicken strips with ½ tablespoon Cajun seasoning salt and pepper.
- Step 3:
- Heat olive oil in a large nonstick skillet over medium-high heat. Add seasoned chicken and cook for 4 5 minutes until browned and cooked through. Transfer chicken to a plate and cover lightly.
- Step 4:
- In the same skillet add bell peppers and onion. Sauté for 4 5 minutes until softened. Add garlic and sauté another 30 seconds.
- Step 5:
- Stir in remaining Cajun seasoning smoked paprika thyme and cayenne pepper (if using).
- Step 6:
- Pour in chicken broth scraping up any browned bits. Reduce heat to medium-low.
- Step 7:
- Stir in cream cheese until smooth then add Greek yogurt and Parmesan. Mix until a creamy sauce forms. If too thick add reserved pasta water a little at a time.
- Step 8:
- Add spinach and cooked chicken to the skillet. Cook until spinach wilts about 1 2 minutes.
- Step 9:
- Toss in cooked pasta ensuring everything is well coated. Warm through for 1 2 minutes.
- Step 10:
- Taste and adjust seasoning as desired. Serve immediately garnished with extra Parmesan or chopped parsley if desired.
Save This dish always brings our family together around the table for a delicious and comforting meal.
Required Tools
Large pot, large nonstick skillet, sharp knife and cutting board, wooden spoon or spatula, measuring cups and spoons
Allergen Information
Contains Dairy (Greek yogurt cream cheese Parmesan) Gluten (pasta). May contain milk derivatives in cheese check labels for gluten in pasta and seasoning blends.
Nutritional Information
Calories 410 Total Fat 8 g Carbohydrates 49 g Protein 36 g per serving
Save This creamy Cajun chicken pasta is the perfect weeknight comfort food that satisfies without weighing you down.
Cooking Questions & Answers
- → What type of pasta works best in this dish?
Whole-wheat penne or rigatoni firm enough to hold the creamy sauce work perfectly, adding a nutty flavor and extra fiber.
- → Can I adjust the spice level in this meal?
Yes, control heat by varying the amount of Cajun seasoning and cayenne pepper; omit cayenne for a milder taste.
- → How do I make the sauce creamy without heavy cream?
The creamy texture comes from mixing low-fat cream cheese and Greek yogurt, balancing richness with a lighter feel.
- → Is it possible to make this dish gluten-free?
Yes, substitute the whole-wheat pasta with a gluten-free variety to accommodate dietary needs.
- → Can I prepare the components ahead of time?
Chicken can be seasoned and cooked in advance, and vegetables prepped; combine with pasta and sauce just before serving for best freshness.