Save The first time I made this lighter version of Cajun chicken pasta, my husband actually asked if I was sure it was the "healthy" version. The sauce was so velvety and the spices so bold that nobody at the table believed we were eating something with half the usual calories. Now it is my go-to when I want comfort food that does not leave me feeling weighed down afterward.
Last winter my sister came over for dinner completely exhausted from work, and I put this steaming bowl in front of her. She took one bite, closed her eyes, and actually said she felt like she was at a restaurant. That moment of watching someone find comfort in something I cooked is exactly why this recipe stays in regular rotation.
Ingredients
- Whole wheat penne: The nutty flavor stands up beautifully to the bold Cajun spices
- Chicken breasts: Slice them into even strips so they cook uniformly and stay juicy
- Cajun seasoning blend: This is the flavor backbone, so do not be shy with it
- Bell peppers: Red and yellow add sweetness to balance the heat
- Reduced-fat cream cheese: Creates that luxurious sauce texture without the heaviness
- Lemon: The zest brightens everything while juice cuts through the richness
Instructions
- Get the pasta going:
- Cook the penne until al dente, then drain but save that pasta water—it is liquid gold for adjusting sauce consistency later.
- Season the chicken well:
- Toss those strips thoroughly with all the spices so every bite packs flavor, not just the lucky ones.
- Sear until golden:
- Let the chicken develop a nice crust in the hot olive oil, about 4 to 5 minutes per side, then set it aside.
- Soften the vegetables:
- Cook the peppers and onions until they are tender and fragrant, then add the garlic for just a minute so it does not burn.
- Build the creamy sauce:
- Return the chicken to the pan, stir in the cream cheese and milk until smooth, and add pasta water only if needed.
- Bring it all together:
- Toss in the cooked penne, Parmesan, lemon zest and juice, then season to taste before serving.
Save This dish has become my default for new parents, sick friends, or anyone who needs a hug in a bowl. Something about the combination of warming spices and creamy comfort just feels like being taken care of.
Making It Your Own
Swap chicken for shrimp or even cubes of firm tofu if you want a plant-based version. Sometimes I throw in spinach at the end for extra nutrients, and it wilts perfectly into the sauce.
Heat Level Hacks
If your family is spice-sensitive, start with half the Cajun seasoning and let everyone add more at the table. A pinch of cayenne can totally transform the final kick.
Serving Suggestions
A crisp green salad with a tart vinaigrette cuts through the richness beautifully. I also love a piece of crusty whole grain bread to soak up every drop of sauce.
- Let the sauce rest for 2 minutes before serving so it thickens slightly
- Extra Parmesan on top is never a bad decision
- Leftovers reheat surprisingly well with a splash of milk
Save Hope this brings as much comfort to your table as it has to mine.
Recipe FAQs
- → What pasta works best with this dish?
Whole wheat penne is recommended for its texture and ability to hold the creamy sauce well, but other pasta shapes like rigatoni or fusilli can also work.
- → Can the chicken be substituted?
Yes, shrimp or tofu can be used as alternatives to provide different textures while maintaining the flavor profile.
- → How can I adjust the spice level?
Adding a pinch of cayenne pepper or extra Cajun seasoning will increase the heat, while omitting them will create a milder flavor.
- → How is the creamy sauce prepared?
The sauce is made by melting reduced-fat cream cheese into low-fat milk, then enriched with Parmesan cheese, lemon zest, and juice for a tangy, smooth consistency.
- → Can this dish be made ahead?
It’s best served fresh, but leftovers can be stored in the fridge for up to 2 days and reheated gently to preserve texture and flavor.