Pin 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 has quickly become a family favorite for a midweek dinner.
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.
Pin This dish always brings us together around the dinner table with smiles and second helpings.
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
Pin This creamy Cajun chicken pasta is a delicious meal that balances comfort and health effortlessly.
Recipe Q&A
- → Can I use gluten-free pasta in this dish?
Yes, gluten-free pasta can be substituted to accommodate dietary preferences or restrictions without compromising flavor.
- → What can I substitute for Greek yogurt?
Light sour cream is a good alternative that maintains the creamy texture and tangy flavor of the sauce.
- → How spicy is the Cajun seasoning in this preparation?
The spice level is moderate but can be adjusted easily by modifying the amount of Cajun seasoning or adding cayenne pepper for extra heat.
- → What type of pasta works best for this dish?
Whole-wheat penne or rigatoni is recommended for its firm texture and ability to hold the creamy sauce well.
- → Can I prepare this dish ahead of time?
It’s best served fresh, but components like cooked chicken and sauce can be made in advance and combined just before serving.
- → Is it possible to make this dish lighter?
Yes, using low-fat dairy options and whole-wheat pasta helps keep the dish light while preserving rich flavors.