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 dish combines delicious flavors with a healthier profile, making it a favorite to serve for family dinners or casual get-togethers.
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 recipe often brings the family together at the dinner table, sparking conversations about the flavors and memories of Cajun cuisine.
Required Tools
Large pot, Large nonstick skillet, Sharp knife and cutting board, Wooden spoon or spatula, Measuring cups and spoons
Allergen Information
Contains Dairy (Greek yogurt, cream cheese, Parmesan), Gluten (pasta). May contain Milk derivatives in cheese; check labels for gluten in pasta and seasoning blends.
Nutritional Information
Calories: 410, Total Fat: 8 g, Carbohydrates: 49 g, Protein: 36 g per serving
Save Enjoy this healthier yet indulgent Cajun pasta as a perfect weeknight meal that doesn’t compromise on flavor.
Recipe FAQs
- → Can I use a different pasta type?
Yes, you can substitute whole-wheat pasta with gluten-free or regular pasta depending on your preference or dietary needs.
- → How can I adjust the spice level?
Adjust the amount of Cajun seasoning and cayenne pepper to control the heat. Omit cayenne for milder flavor.
- → What can replace Greek yogurt?
Light sour cream can be used as an alternative to Greek yogurt for a similar creamy texture.
- → Is there a recommended cooking method for the chicken?
Chicken strips work best when seared in olive oil over medium-high heat until browned and fully cooked, ensuring juiciness.
- → Can this dish be prepared ahead?
It’s best served fresh, but leftovers can be refrigerated and gently reheated, adding a splash of broth or water to loosen the sauce.