Creamy Cajun Chicken Pasta Lite

The first time I made this lighter Cajun pasta, my husband actually asked if I'd forgotten to make it "healthy" because the sauce was so velvety and rich. I've been tweaking that classic restaurant version for years, trying to capture all those bold spices without the heavy cream guilt. Now it's become our Friday night comfort food ritual, especially when we want something that feels indulgent but won't derail our week.

Last winter, my sister came over feeling completely defeated by a new eating plan she'd started. I made this pasta without mentioning the lighter ingredients, and watched her face light up with that first spicy, creamy bite. She texted me the next morning asking for the recipe, shocked that something so satisfying fit into her goals. Now she makes it for her family every Sunday.

Ingredients

• 300 g whole wheat penne: The nutty flavor holds up beautifully against bold Cajun spices, and the extra fiber keeps you fuller longer
• 2 large chicken breasts: Slice them against the grain into thin strips so they cook quickly and stay tender in that spicy sauce
• 1 tablespoon olive oil: Just enough to get a gorgeous golden sear on the chicken without adding excessive fat
• 1 teaspoon Cajun seasoning: The backbone of the dish, so use a good quality blend or make your own with paprika, garlic powder, oregano, and cayenne
• 1/2 teaspoon smoked paprika: Adds that subtle smoky depth that makes you think this cooked for hours
• 1/2 teaspoon garlic powder: Layer this with fresh garlic later for a double punch of aromatic flavor
• 1 red bell pepper and 1 yellow bell pepper: Thinly sliced, they add sweetness and crunch that balance the heat perfectly
• 1 small red onion: Thin slices become sweet and tender in the skillet, another great counterpoint to the spice
• 2 cloves garlic: Fresh minced garlic adds that aromatic finish that makes the whole kitchen smell amazing
• 150 ml reduced-fat cream cheese: Creates that luscious creamy base with significantly less fat than heavy cream
• 120 ml low-fat milk: Thins the sauce just enough to coat every strand of pasta beautifully
• 30 g grated Parmesan: Adds salty umami and helps thicken the sauce naturally
• Zest and juice of 1/2 lemon: Brightens everything up and cuts through the richness so it never feels heavy
• 1 tablespoon fresh parsley: Fresh herbs at the end make the dish feel restaurant-quality and add a pop of color

Instructions

Get that pasta going first:

Cook the whole wheat penne until it's got that perfect al dente bite, then drain it but save that precious 1/4 cup of starchy pasta water

Season the chicken generously:

Toss those strips in a bowl with all the spices, making sure every piece is evenly coated with that Cajun goodness

Sear until golden:

Heat the olive oil in your large skillet over medium-high and cook the chicken about 4-5 minutes until it's beautifully golden and cooked through, then set it aside on a plate

Soften those vegetables:

In the same skillet, throw in the bell peppers and onions, cooking them until they're tender and fragrant, then add the garlic for just one minute so it doesn't burn

Build the creamy sauce:

Lower that heat to medium, return the chicken to the pan, and stir in the cream cheese and milk until everything's smooth and velvety, adding pasta water if it needs help loosening up

Bring it all together:

Stir in the Parmesan, lemon zest and juice, then add that cooked pasta and toss everything until it's coated in that gorgeous sauce

Finish with fresh herbs:

Give it a taste and adjust any seasonings, then sprinkle with parsley and serve it up while it's hot and fragrant

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This recipe became my go-to when my friend was recovering from surgery and couldn't eat heavy meals but was craving something with real flavor. I dropped off a container, and she called me an hour later saying it was the first thing that actually tasted good in weeks. Food has this way of being comfort when we need it most.

Making It Your Own

I've learned that the beauty of this dish is how adaptable it is while staying light. Sometimes I throw in spinach or cherry tomatoes during the last minute of vegetable cooking for extra nutrition. The sauce base works with whatever protein you prefer.

Perfecting The Spice Balance

Cajun seasoning blends vary wildly in heat level, so I always start with less and add more as needed. The smoked paprika is non-negotiable for me though, it's what gives this dish that slow-cooked depth without actually slow-cooking anything.

Meal Prep Secrets

This actually meal preps beautifully, though I've learned to keep the pasta separate from the sauce when storing. When you reheat, add a splash of milk to bring that creamy texture back to life. It tastes even better the next day as all those spices meld together.

• Portion into glass containers before adding the pasta
• Reheat with a tablespoon of milk per portion
• Never microwave more than 2 minutes or the sauce might separate

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There's something so satisfying about digging into a bowl of pasta that feels indulgent but actually aligns with your goals. This recipe proved to me that healthy eating never means sacrificing flavor or comfort.

Recipe Q&A

→ How spicy is this dish?

The heat level is moderate, coming from the Cajun seasoning blend. You can adjust the spice by adding more or less seasoning, or incorporating cayenne pepper for extra kick.

→ Can I make it ahead?

Yes, leftovers keep well in the refrigerator for up to 2 days. Reheat gently with a splash of milk to restore the creamy consistency.

→ What pasta works best?

Whole wheat penne is recommended for its nutritional benefits and ability to hold the sauce. Regular penne, rotini, or fusilli also work well if preferred.

→ How do I thin the sauce?

If the sauce becomes too thick, simply add the reserved pasta water a tablespoon at a time until you reach the desired consistency.

→ Can I use different proteins?

Absolutely. Shrimp, turkey breast strips, or even tofu make excellent substitutions for the chicken while maintaining the dish's character.

→ Is whole wheat pasta necessary?

Not required. Regular penne works perfectly fine if you prefer white pasta, though whole wheat adds fiber and nutrients to this lighter version.