Cajun Chicken Pasta is packed with chicken strips, bell peppers, red onion, mushrooms, and scallions in a light, creamy Cajun sauce.
Cajun Chicken Pasta
One of the easiest ways to lighten up a pasta dish is to add tons of protein and vegetables, which keeps the portions large and the carbs low. This healthy Cajun Chicken Pasta is the perfect example. It is very satisfying with 26 grams of protein and six grams of fiber, and it comes together quickly once all your vegetables are chopped. Be generous with your Cajun spices – it should have plenty of kick, so don’t be shy! For more Cajun dinner ideas, don’t miss my Air Fryer Cajun Shrimp, Cajun-Spiced Fish with Tomatoes, and Cajun Fried Rice.
Cajun Chicken Pasta Ingredients
- Pasta: You’ll need a half pound of linguine, penne pasta or pasta shape of choice.
- Chicken: Slice a pound of boneless skinless chicken breasts into strips.
- Seasoning: Cajun seasoning, garlic powder, salt, and pepper to season chicken and veggies
- Vegetables: Red and yellow bell peppers, mushrooms, red onion, tomatoes, scallions
- Garlic: Mince three cloves.
- Broth: Use low-sodium chicken broth for the sauce.
- Cream: No need for heavy cream, the skim milk, flour, and cream cheese thicken the sauce and make the Cajun pasta creamy.
How to Make Cajun Chicken Pasta
- Prep all the veggies before you begin.
- Make the Slurry: Blend the milk, flour, and cream cheese in a blender and set aside.
- Season the chicken with Cajun seasoning, garlic powder, and salt. Use one teaspoon of Cajun seasoning for a milder dish and two teaspoons if you want more of a kick.
- Cook the pasta: Boil salted water in a large pot and cook according to the package instructions for al dente.
- Cook the Chicken: Heat a large nonstick skillet over medium-high heat and spray with oil. Add half of the chicken, and sauté for five to six minutes. Set aside on a plate and repeat with the remaining chicken.
- Sauté the Vegetables: Add olive oil to the empty skillet and reduce the heat to medium. Cook the bell peppers, onions, and garlic for three to four minutes. Then add the mushrooms and tomatoes, cook until tender, and season with salt, garlic powder, and black pepper.
- Cajun Pasta Sauce: Reduce the heat to medium-low, pour in the broth and slurry, and stir for about two minutes.
- Combine Everything: Return the chicken to the skillet. Taste the veggies and add more salt and Cajun seasoning as needed. Cook for another minute until hot. When the pasta is cooked, drain and add, toss well to coat it with sauce. Top with chopped scallions, grated Parmesan cheese if desired and enjoy!
Cajun Chicken Pasta Variations
- Protein: Swap the chicken with shrimp, or use a combination of both.
- Vegetarian Cajun Pasta: Omit the chicken and replace it with tofu or more veggies and swap the chicken broth with vegetable broth.
- Not a mushroom fan? Skip them and use more bell peppers or add other veggies like zucchini or spinach.
- Tomatoes: Sub canned diced tomatoes for fresh.
- Pasta: Use spaghetti or fettuccini instead of linguine.
- Low-Carb Option: Replace the pasta with zucchini noodles.
- Dairy-Free Cajun Pasta: Leave out the cream cheese and replace the milk with more broth. If you still want creamy pasta, some readers said they used almond milk and dairy-free cream cheese. If you try it, comment below and let me know how it works!
- Gluten-Free Pasta: Substitute brown rice pasta and one teaspoon of gluten-free flour.
FAQs
Cajun seasoning is a mix of spices, typically cayenne, black pepper, garlic powder, and salt. It’s spicy, and you can always add more to a dish to increase the heat.
Creole and Cajun seasonings are similar and can be used interchangeably if needed. However, Cajun is usually spicier, and Creole contains other herbs and spices, like oregano, thyme, and paprika.
What to Serve with Cajun Chicken Pasta
This creamy Cajun chicken pasta is a complete meal in one with carbs, vegetables, and protein. If you want a side dish to go with it, try this easy green salad.
Cajun Pasta Storage
Refrigerate this Cajun chicken pasta in an airtight container for up to four days and reheat in the microwave. I typically don’t freeze dishes with dairy, but if you have leftovers you won’t eat before they go bad, you can try freezing them for up to three months.
More Pasta Recipes You May Enjoy:
Yield: 5 servings
Serving Size: 1 1/2 cups
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Prep all your vegetables.
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In a small blender make a slurry by combining milk, flour and cream cheese. Set aside.
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Season chicken generously with Cajun seasoning, garlic powder and salt.
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Prepare pasta in salted water according to package directions.
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Heat a large heavy nonstick skillet over medium-high heat; spray with oil and add half of the chicken.
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Sauté 5 to 6 minutes or until done, set aside on a plate and repeat with the remaining chicken. Set aside.
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Add olive oil to the skillet and reduce to medium; add bell peppers, onions, and garlic to skillet, sauté 3-4 minutes.
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Add mushrooms and tomatoes and sauté 3-4 more minutes or until vegetables are tender.
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Season with 1/4 tsp salt, garlic powder and fresh cracked pepper to taste.
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Reduce heat to medium-low; add chicken broth and pour in slurry stirring about 2 minutes.
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Return chicken to skillet; adjust salt and Cajun seasoning to taste, cook another minute or two until hot, then add linguine; toss well to coat.
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Top with chopped scallions and enjoy!
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Serving: 1 1/2 cups, Calories: 324 kcal, Carbohydrates: 44 g, Protein: 26 g, Fat: 6 g, Saturated Fat: 1.5 g, Cholesterol: 44 mg, Sodium: 126 mg, Fiber: 6 g, Sugar: 3 g
