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 dish quickly became a family favorite with its rich flavors and healthier ingredients compared to traditional Cajun pasta recipes.
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 We often cook this recipe for family dinners; the kids love the creamy texture and bold flavors.
Notes
For extra flavor, add a squeeze of fresh lemon juice before serving. Swap Greek yogurt for light sour cream if preferred. Use gluten-free pasta for a gluten-free version.
Required Tools
Large pot Large nonstick skillet Sharp knife and cutting board Wooden spoon or spatula Measuring cups and spoons
Nutritional Information
Calories: 410 Total Fat: 8 g Carbohydrates: 49 g Protein: 36 g per serving
Save This creamy Cajun pasta is the perfect balance of flavor and nutrition, ideal for busy weeknights.
Recipe FAQ
- → Can I use gluten-free pasta instead of whole-wheat?
Yes, gluten-free pasta works well as a substitute and offers a similar texture, accommodating dietary needs.
- → What can I use instead of Greek yogurt in the sauce?
Light sour cream is a good alternative that maintains creaminess while keeping the sauce light.
- → How can I adjust the heat level of the dish?
Modify the amount of Cajun seasoning and cayenne pepper to suit your preference, starting with less for milder heat.
- → Is it necessary to reserve pasta water?
Yes, reserved pasta water helps adjust the sauce consistency making it silkier and better coated on the pasta.
- → Can I prepare this dish ahead of time?
You can cook components in advance, but it's best to combine and heat just before serving for optimal texture and flavor.