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 pasta quickly became a family favorite because it combines comfort and health in one dish while being easy to prepare.
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 This recipe always brings our family together over a warm and satisfying meal we all enjoy.
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) and 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.
Save This creamy Cajun chicken pasta is perfect for weeknight dinners and impresses everyone at the table.
Recipe FAQ
- → What pasta works best for this dish?
Whole-wheat penne or rigatoni are ideal for absorbing sauce and balancing flavors.
- → Can I adjust the spice level?
Yes, reduce or omit the cayenne pepper and adjust Cajun seasoning to taste for milder heat.
- → How can I make the sauce creamier?
Slowly add some reserved pasta water to achieve a smooth, creamy consistency.
- → Is there a lighter alternative to cream cheese here?
Greek yogurt provides a lighter, tangy alternative while keeping the sauce creamy.
- → What is the best way to cook the chicken evenly?
Cook seasoned chicken strips over medium-high heat until browned and cooked through, about 4–5 minutes.