Pin It Experience the vibrant flavors of the South with this Creamy Cajun Chicken Pasta Lite. A lighter take on the classic comfort dish, it features tender chicken strips and whole wheat penne tossed in a spicy, velvety sauce that provides all the indulgence without the extra calories.
Pin It What's for Dinner Tonight? 🤔
Stop stressing. Get 10 fast recipes that actually work on busy nights.
Free. No spam. Just easy meals.
Perfect for a quick weeknight dinner, this recipe transforms basic ingredients into a restaurant-quality meal in just 40 minutes. The combination of colorful bell peppers, red onion, and aromatic Cajun spices makes every bite a celebration of flavor.
Ingredients
Tired of Takeout? 🥡
Get 10 meals you can make faster than delivery arrives. Seriously.
One email. No spam. Unsubscribe anytime.
- Pasta: 300 g (10 oz) whole wheat penne
- Chicken: 2 large boneless, skinless chicken breasts (about 400 g / 14 oz), sliced into strips, 1 tablespoon olive oil, 1 teaspoon Cajun seasoning, 1/2 teaspoon smoked paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon salt, 1/4 teaspoon black pepper
- Vegetables: 1 red bell pepper (thinly sliced), 1 yellow bell pepper (thinly sliced), 1 small red onion (thinly sliced), 2 cloves garlic (minced)
- Sauce & Garnish: 150 ml (2/3 cup) reduced-fat cream cheese, 120 ml (1/2 cup) low-fat milk, 30 g (1/4 cup) grated Parmesan cheese, zest and juice of 1/2 lemon, 1 tablespoon fresh parsley (chopped)
Instructions
- Step 1
- Cook the penne according to package instructions until al dente. Drain and set aside, reserving 1/4 cup pasta water.
- Step 2
- In a medium bowl, toss chicken strips with Cajun seasoning, paprika, garlic powder, salt, and black pepper.
- Step 3
- Heat olive oil in a large skillet over medium-high heat. Add chicken and sauté for 4–5 minutes until golden and cooked through. Remove chicken and set aside.
- Step 4
- In the same skillet, add bell peppers and red onion. Sauté for 4–5 minutes until softened. Add minced garlic and cook for 1 minute more.
- Step 5
- Lower heat to medium. Return chicken to the skillet. Add cream cheese and milk, stirring until smooth and creamy. If sauce is too thick, add reserved pasta water as needed.
- Step 6
- Stir in Parmesan cheese, lemon zest, and juice. Add cooked penne and toss to combine.
- Step 7
- Season to taste. Garnish with chopped parsley before serving.
Zusatztipps für die Zubereitung
When preparing the sauce, ensure the heat is on medium to prevent the reduced-fat cream cheese from curdling. Using the reserved pasta water is key to achieving that perfect glossy consistency that coats the penne evenly.
Still Scrolling? You'll Love This 👇
Our best 20-minute dinners in one free pack — tried and tested by thousands.
Trusted by 10,000+ home cooks.
Varianten und Anpassungen
If you prefer more heat, add a pinch of cayenne pepper to the spice mix. You can also easily swap the chicken breasts for shrimp or firm tofu for a delicious variation on the original recipe.
Serviervorschläge
This dish is best served immediately while the sauce is at its creamiest. If you have leftovers, they keep well in the fridge for up to 2 days, making this an excellent choice for a light meal prep lunch.
Pin It With 420 calories and 32g of protein per serving, this Creamy Cajun Chicken Pasta Lite is a nutritious powerhouse. Please note it contains milk and wheat; always check your spice blends for any hidden gluten or allergens before starting.
Recipe FAQs
- → Can I use regular pasta instead of whole wheat?
Yes, you can substitute with regular penne or any short pasta you prefer. Keep in mind that regular pasta may have slightly different cooking times, so adjust according to package directions.
- → How do I make the sauce less thick?
If your sauce becomes too thick, use the reserved pasta water to thin it out gradually. Start with a tablespoon at a time while stirring until you reach your desired consistency.
- → What can I use instead of cream cheese?
Greek yogurt or sour cream work well as lower-fat alternatives. You may need to adjust quantities slightly as they have different moisture levels than cream cheese.
- → How spicy is this dish?
The current recipe offers mild Cajun heat. For extra kick, add cayenne pepper, hot sauce, or increase the Cajun seasoning. Start small and adjust to your tolerance.
- → Can I prepare this ahead of time?
Best served fresh, but leftovers store well in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop with a splash of milk to restore creaminess.
- → What are good substitutes for chicken?
Shrimp cooks quickly in the same time frame. Tofu works for a vegetarian option—cube it and pan-fry until golden before adding to the sauce.
