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 recipe quickly became a family favorite because it combines flavor with wholesome ingredients in a guilt-free way.
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 dish always brings the family together for a hearty meal filled with smiles and satisfied appetites.
Tips for Serving
Serve with a side salad or steamed vegetables for a complete meal that balances flavors and nutrition.
Storage Instructions
Store leftovers in an airtight container in the refrigerator for up to 3 days Reheat gently to preserve the creamy sauce.
Nutritional Information
Each serving provides approximately 410 calories 8 g of total fat 49 g of carbohydrates and 36 g of protein making it a balanced and satisfying dish.
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This creamy Cajun chicken pasta is the perfect blend of comfort and nutrition for any night of the week.
Kitchen Guide
- → What pasta works best for this dish?
Whole-wheat penne or rigatoni are ideal, holding the creamy sauce well and adding a hearty texture.
- → Can I adjust the spice level?
Yes, increase or skip the cayenne pepper and modify the Cajun seasoning to suit your preferred heat level.
- → How do I keep the sauce creamy without excess fat?
Using Greek yogurt with light cream cheese creates a rich texture while keeping the sauce lighter and tangy.
- → Is there a way to add more vegetables?
You can add other colorful veggies like zucchini or mushrooms during the sauté step for added flavor and nutrition.
- → Can I prepare this ahead of time?
Yes, you can cook the components separately and combine before reheating gently to maintain creaminess.