Creamy Cajun Chicken Pasta Lite

The smell of Cajun spices hitting a hot skillet still takes me back to my first apartment kitchen, where I learned that comfort food does not have to weigh you down. My roommate and I were craving something rich and spicy but trying to stick to our New Year's resolutions. This pasta became our Friday night ritual, the kind of meal that makes you forget you are eating light.

I once doubled this recipe for a potluck and watched my friend hover over the serving spoon for twenty minutes. She kept asking what made the sauce so velvety without feeling heavy. Watching people go back for seconds while feeling good about what they are eating, that is the kind of kitchen moment that sticks with you.

Ingredients

• 300 g whole wheat penne: The nutty flavor holds up beautifully against the Cajun spices, and the extra fiber keeps you satisfied longer
• 2 large chicken breasts: Slice them against the grain into strips for maximum tenderness and even seasoning coverage
• 1 tablespoon olive oil: Just enough to get a golden sear on the chicken without overwhelming the lighter sauce
• 1 teaspoon Cajun seasoning: The backbone of the dish, adjust up or down based on your heat tolerance
• 1/2 teaspoon smoked paprika: Adds that deep, almost bacon-like flavor without any meat
• 1/2 teaspoon garlic powder: Layers in savory depth that fresh garlic alone cannot achieve
• 1 red and 1 yellow bell pepper: The sweetness balances the heat and adds gorgeous color to every bite
• 1 small red onion: Thinly sliced so it wilts into the sauce rather than staying crunchy
• 2 cloves garlic: Fresh minced garlic brings aromatic brightness right at the end
• 150 ml reduced-fat cream cheese: Creates the velvety base without the heavy cream calorie load
• 120 ml low-fat milk: Thins the sauce just enough while keeping that luxurious mouthfeel
• 30 g grated Parmesan: Adds salty umami that makes you forget this is a lighter version
• Zest and juice of 1/2 lemon: Cuts through the richness and makes all flavors pop
• 1 tablespoon fresh parsley: Brings a bright finish that makes the dish look as good as it tastes

Instructions

Get your pasta water going:

Cook the penne until al dente, then drain but remember to save that quarter cup of starchy pasta water, it is liquid gold for fixing sauce consistency later.

Season the chicken well:

Toss those strips with the Cajun seasoning, paprika, garlic powder, salt, and pepper until every piece is evenly coated, this is where the flavor builds.

Sear the chicken:

Heat that olive oil in your large skillet over medium-high heat and cook the chicken for four to five minutes until golden and cooked through, then set it aside on a plate.

Soften the vegetables:

In the same skillet, add your bell peppers and onion, sautéing for four to five minutes until they start to soften, then toss in the garlic for just one minute more.

Build the creamy sauce:

Lower the heat to medium, return the chicken to the pan, stir in the cream cheese and milk until everything is smooth and creamy, adding pasta water if it needs loosening.

Bring it all together:

Stir in the Parmesan, lemon zest and juice, add that cooked pasta, toss everything together until each piece is coated in sauce, then taste and adjust seasoning before finishing with parsley.

Pin It

This recipe saved me during a month when I was trying to eat better but refused to give up the foods I actually loved. My husband still requests it on busy weeknights, completely unaware he is eating something that fits into a lighter lifestyle.

Make It Your Own

Shrimp work incredibly well here and cook even faster than the chicken, just add them during the last two minutes of the vegetable sauté. I have also made this with tofu for a completely plant-based version, pressing the tofu first so it absorbs all those spices.

Sauce Secrets

If the sauce breaks or looks grainy, do not panic, just whisk in another splash of warm milk or pasta water off the heat. The lemon juice is what keeps the rich flavors from becoming too heavy, so do not skip it even if you are not a citrus person.

Serving Suggestions

A simple green salad with a vinaigrette cuts through the creaminess perfectly, and steamed broccoli adds bulk without many calories. I have found that a glass of crisp white wine makes this feel like a restaurant meal right at home.

• Let the dish rest for five minutes before serving so the sauce thickens slightly
• Extra Cajun seasoning on the table lets heat lovers customize their portion
• Leftovers actually taste better the next day as the flavors meld together

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Good food should never feel like punishment, and this pasta proves you can have all the comfort with half the guilt. Enjoy every bite.

Recipe FAQs

→ Can I use regular pasta instead of whole wheat?

Yes, you can substitute regular penne. Keep in mind this will slightly increase the carbohydrate content. Cook until al dente for the best texture and to maintain the dish's overall balance.

→ How do I prevent the sauce from becoming too thick?

Reserve pasta water while draining and add it gradually to your sauce if needed. Start with a small amount and whisk until you reach your desired consistency. The starch in the water also helps the sauce cling to the pasta.

→ What's the best way to store leftovers?

Transfer cooled pasta to an airtight container and refrigerate for up to 2 days. When reheating, add a splash of milk to restore creaminess and warm gently over medium heat to prevent the sauce from separating.

→ Can I make this dish spicier?

Absolutely. Add cayenne pepper, red pepper flakes, or increase the Cajun seasoning amount to your taste. For additional depth, consider a pinch of hot sauce stirred into the cream sauce.

→ What proteins can substitute for chicken?

Shrimp works beautifully and cooks faster—about 2-3 minutes per side. Tofu is an excellent vegetarian option; press it first and pan-fry until golden before adding to the sauce.

→ Is this dish suitable for meal prep?

Yes, this pasta reheats well. Store components separately if possible—keep sauce in one container and pasta in another—then combine when reheating for fresher texture and taste.