Easy Healthy Cajun Chicken Pasta Recipe

This Easy Healthy Cajun Chicken Pasta recipe is the perfect balance of bold flavors and nutritious ingredients. Featuring juicy, seasoned chicken and a creamy yet light sauce, it’s a delightful dish that delivers the heat of Cajun spices without the guilt. Whether you’re looking for a quick weeknight dinner or a meal prep favorite, this recipe is sure to become a staple in your kitchen.

Why You’ll Love This Recipe

1. Quick and Easy: Ready in under 30 minutes.
2. Healthier Twist: Made with wholesome ingredients and a lighter sauce.
3. Flavor-Packed: The Cajun seasoning adds bold, smoky, and spicy flavors.
4. Customizable: Adjust the spice level or add veggies to suit your taste.
5. One-Pan Option: Fewer dishes to wash and all the flavors come together beautifully.

Step-by-Step Instructions

Step 1: Cook the Pasta

1. Bring a large pot of salted water to a boil. Add the pasta and cook according to package instructions until al dente.
2. Drain the pasta, reserving ½ cup of pasta water, and set aside.

Step 2: Season and Cook the Chicken

1. In a bowl, toss the chicken strips with Cajun seasoning, salt, and black pepper until well-coated.
2. Heat a large skillet over medium-high heat. Add olive oil and swirl to coat.
3. Add the chicken strips in a single layer and cook for 3–4 minutes per side, or until golden brown and cooked through. Remove the chicken from the skillet and set aside.

Step 3: Prepare the Vegetables

1. In the same skillet, add another tablespoon of olive oil if needed.
2. Sauté the diced onion for 2 minutes until softened.
3. Add the garlic, red bell pepper, and cherry tomatoes, cooking for another 3–4 minutes until the vegetables are tender and fragrant.

Step 4: Make the Sauce

1. Stir in the smoked paprika and cayenne pepper (if using) with the vegetables.
2. Pour in the chicken broth and almond milk, stirring well. Bring the mixture to a gentle simmer.
3. Add the cornstarch slurry (cornstarch mixed with water) and stir constantly until the sauce thickens slightly.

Step 5: Combine Everything

1. Lower the heat and stir in the Parmesan cheese until melted and smooth.
2. Add the cooked pasta and reserved pasta water (if needed) to loosen the sauce. Toss well to coat the pasta evenly.
3. Return the cooked chicken to the skillet and mix to combine. Let everything simmer for 1–2 minutes.

Step 6: Garnish and Serve

1. Sprinkle fresh parsley over the pasta for a pop of color and flavor.
2. Serve hot with extra Parmesan on the side, if desired.

Tips for Success

• Don’t Overcook the Chicken: To keep it juicy, cook the chicken just until done and avoid overcooking.
• Spice Level Control: Adjust the amount of Cajun seasoning and cayenne to match your heat preference.
• Pasta Alternatives: Zoodles, spaghetti squash, or chickpea pasta work well for a lower-carb version.
• Make It Creamier: Add a dollop of Greek yogurt or light cream for an extra creamy texture.

Health Benefits

• Lean Protein: Chicken breasts are a great source of lean protein.
• Whole Grains: Whole wheat pasta adds fiber and complex carbs.
• Vegetables: Bell peppers and tomatoes provide vitamins and antioxidants.
• Lighter Sauce: Using almond milk and Parmesan keeps the dish creamy but low in fat.

Variations

1. Vegetarian Option: Swap the chicken for tofu or mushrooms and use vegetable broth.
2. Seafood Twist: Replace chicken with shrimp or salmon for a seafood version.
3. Extra Veggies: Add spinach, zucchini, or asparagus for more greens.
4. Cheesier: Use a mix of cheeses like mozzarella or cheddar for a richer flavor.

Serving Suggestions

• Serve this pasta with a side of garlic bread or a fresh green salad for a complete meal.
• Pair with a crisp white wine like Sauvignon Blanc or a light beer to complement the Cajun spices.

Yield: 4

Easy Healthy Cajun Chicken Pasta Recipe

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This Easy Healthy Cajun Chicken Pasta recipe is the perfect balance of bold flavors and nutritious ingredients. Featuring juicy, seasoned chicken and a creamy yet light sauce, it’s a delightful dish that delivers the heat of Cajun spices without the guilt. Whether you're looking for a quick weeknight dinner or a meal prep favorite, this recipe is sure to become a staple in your kitchen.

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Ingredients

• For the Cajun Chicken
• 2 large boneless, skinless chicken breasts (about 1 lb/450 g), cut into strips
• 1 ½ tablespoons Cajun seasoning
• 1 tablespoon olive oil
• Salt and pepper, to taste
• For the Pasta
• 8 oz (225 g) whole wheat or gluten-free pasta (penne or fettuccine work well)
• 1 tablespoon olive oil
• 1 small onion, diced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 2 cloves garlic, minced
• 1 cup low-sodium chicken broth
• 1 cup unsweetened almond milk (or low-fat milk)
• 2 tablespoons low-fat cream cheese
• 1 teaspoon Cajun seasoning
• ½ teaspoon smoked paprika
• ¼ teaspoon crushed red pepper flakes (optional, for heat)
• Salt and pepper, to taste
• Optional Garnishes
• Chopped fresh parsley
• Grated Parmesan cheese
• Lemon wedges

Instructions

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1. Cook the Pasta

1. Boil a large pot of salted water and cook the pasta according to the package instructions.
2. Drain and set aside, reserving ½ cup of the pasta water.

2. Season and Sear the Chicken

1. Toss the chicken strips with Cajun seasoning, salt, and pepper.
2. Heat olive oil in a large skillet over medium heat.
3. Add the chicken and cook for 4-5 minutes per side, or until fully cooked and golden brown.
4. Remove the chicken from the skillet and set aside.

3. Cook the Vegetables

1. In the same skillet, add another tablespoon of olive oil.
2. Sauté the diced onion and sliced bell peppers for 4-5 minutes, or until softened.
3. Stir in the minced garlic and cook for an additional 1 minute.

4. Make the Sauce

1. Add the chicken broth and almond milk to the skillet, scraping up any browned bits from the bottom of the pan.
2. Stir in the low-fat cream cheese, Cajun seasoning, smoked paprika, and optional crushed red pepper flakes.
3. Simmer for 3-4 minutes, stirring, until the sauce is smooth and slightly thickened.

5. Combine and Serve

1. Return the cooked chicken to the skillet and toss to coat in the sauce.
2. Add the drained pasta and mix well, adding a splash of reserved pasta water if needed to adjust the sauce consistency.
3. Season with additional salt and pepper to taste.

6. Garnish and Enjoy

1. Garnish with chopped parsley and a sprinkle of Parmesan cheese, if desired.
2. Serve warm with a side of lemon wedges for a fresh, zesty finish.

Notes

Vegetarian Option: Replace the chicken with sautéed mushrooms, zucchini, or your favorite plant-based protein.

Dairy-Free: Use a dairy-free cream cheese alternative to keep the dish creamy without the dairy.

Extra Veggies: Add spinach, kale, or cherry tomatoes for more nutrition and color.

Spice Level: Adjust the Cajun seasoning and red pepper flakes to suit your heat preference.