Creamy Cajun Chicken Pasta Lite

The first time I made this lighter version of Cajun chicken pasta, my husband actually asked if I'd secretly ordered takeout from our favorite Louisiana-style restaurant. He couldn't believe something so creamy and satisfying could fit into our healthier eating goals. Now it's become the Wednesday night staple we both look forward to after long work days.

Last winter when we were trying to eat cleaner, I tested about seven different lightened-up pasta recipes. This was the only one where we didn't feel like we were missing out on anything. My sister-in-law now requests it every time she visits, and she never believes me when I tell her how simple it is to throw together.

Ingredients

• Whole wheat penne (300 g): The nutty flavor holds up beautifully against bold spices and adds 6 grams of fiber per serving
• Chicken breasts (2 large): Slice against the grain into strips for maximum tenderness and even seasoning coverage
• Olive oil (1 tablespoon): Just enough to get a golden sear on the chicken without adding excessive fat
• Cajun seasoning (1 teaspoon): The backbone of the dish, check your blend for salt content and adjust accordingly
• Smoked paprika (1/2 teaspoon): Adds that subtle depth and smoky aroma that makes it taste restaurant-quality
• Red and yellow bell peppers (1 each): Thinly sliced they become sweet and tender in the spicy sauce
• Red onion (1 small): Provides a mild sharpness that balances the rich cream perfectly
• Garlic (2 cloves): Minced fresh, never powdered for that aromatic punch
• Reduced-fat cream cheese (150 ml): Creates the velvety base with half the fat of regular version
• Low-fat milk (120 ml): Thins the sauce just enough to coat every strand of pasta
• Parmesan cheese (30 g): Grated finely for that salty umami finish that ties everything together
• Lemon (1/2): Both zest and juice cut through the cream and brighten all the spices
• Fresh parsley (1 tablespoon): Chopped as a final garnish for color and fresh contrast

Instructions

Cook the pasta to perfection:

Boil the penne until just tender with a slight bite, then drain but remember to save that quarter cup of starchy water which helps bind the sauce later.

Season the chicken generously:

Toss the strips in a bowl with Cajun seasoning, paprika, garlic powder, salt and pepper until every piece is evenly coated.

Sear the chicken:

Heat olive oil in your largest skillet over medium-high and cook the chicken for 4 to 5 minutes until golden brown outside and no longer pink inside.

Soften the vegetables:

In the same pan, cook the peppers and onion for 4 to 5 minutes until they start to become tender, then add garlic for just one minute more.

Build the creamy sauce:

Lower the heat to medium, return chicken to the pan, and stir in cream cheese and milk until smooth and glossy.

Combine everything:

Add Parmesan, lemon zest and juice, then toss in the cooked pasta and use that reserved pasta water if the sauce needs thinning.

Finish with fresh herbs:

Taste and adjust seasoning, then sprinkle with chopped parsley right before serving.

Save

This recipe became our go-to comfort food during those busy months when we wanted something satisfying but not heavy. Now it is the first thing I think to make when friends come over for casual dinner and conversation.

Making It Your Own

Substitute shrimp for the chicken and reduce cooking time to just 2 to 3 minutes per side. The sweetness of shrimp works surprisingly well with the Cajun spices.

Perfect Pairings

A crisp green salad with lemon vinaigrette cuts through the creaminess beautifully. For something heartier, roasted asparagus or steamed broccoli both stand up well to the bold spices.

Storage And Reheating

This pasta keeps well for up to 2 days in the refrigerator, though the sauce will thicken considerably. When reheating, splash in a little extra milk to restore the creamy consistency.

• Reheat gently over medium heat, stirring frequently to prevent the sauce from separating
• The pasta will absorb more sauce overnight, so you may need extra liquid
• Avoid microwaving at full power which can cause the sauce to break unpleasantly

Save

This dish proves that eating lighter does not mean sacrificing flavor or satisfaction. Enjoy every creamy, spicy bite completely guilt-free.

Recipe FAQs

→ Can I make this dish gluten-free?

Yes, substitute whole wheat penne with your favorite gluten-free pasta. Ensure your Cajun seasoning is certified gluten-free, as some blends contain wheat-based thickeners or modified food starch.

→ How can I reduce the spice level?

Use mild Cajun seasoning or reduce the amount to 1/2 teaspoon. Omit any additional cayenne pepper. The creaminess naturally helps temper heat, so the dish remains flavorful without being overpowering.

→ What protein alternatives work well?

Shrimp cooks quickly and pairs beautifully with Cajun flavors. For vegetarian options, try cubed firm tofu or chickpeas. Both absorb the spicy seasoning well and provide satisfying protein.

→ Can I freeze leftovers?

Freezing isn't recommended as dairy-based sauces can separate upon thawing. However, leftovers refrigerate well for up to 2 days. Reheat gently with a splash of milk to restore creaminess.

→ How do I prevent the sauce from curdling?

Keep heat at medium or lower when adding cream cheese and milk. Stir constantly and avoid boiling. If sauce appears grainy, whisk vigorously or blend with an immersion blender until smooth.

→ What vegetables can I add?

Sliced zucchini, mushrooms, or spinach work wonderfully. Add spinach during the last minute of cooking so it wilts but retains nutrients. Zucchini and mushrooms should sauté with the bell peppers.