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Creamy Cajun Chicken Pasta

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Cajun Chicken Pasta with bell peppers, onions, and tomatoes in a creamy Cajun sauce is a lightened up version of a famous restaurant dish.

385 CAL 53g CARBS 6g FAT 27g PROTEIN
4 Comments
Creamy Cajun Chicken Pasta with peppers, onions, chicken breast, and a creamy cajun sauce in a bowl.
Creamy Cajun Chicken Pasta Recipe

We are pretty obsessed with Cajun spices in our house and this Cajun Chicken Pasta is at the top of the list. With the creamy sauce and Cajun flavors, it pretty hard to beat.

It's almost embarrassing how much I have been making this lightened-up Cajun chicken pasta lately. We just can't get enough of the creamy, spicy, smoky sauce and pasta - it's like a bowl full of comfort.

Plus you can make it in about thirty minutes with ingredients you probably already have at home. Perfect for a busy weeknight. 

This dish was inspired by the many restaurant versions of this dish, except...it's not over 1500 calories a bowl.  Some of these restaurant versions have over 1500 calories and 75 grams of fat. Luckily it's not that hard to make a delicious and healthier version at home with under 400 calories.

The key to making this amazing pasta dish is the sauce. It starts with onions, peppers, and garlic. This creates the first layer of flavor.

Next comes the Cajun spices. You can use store-bought or homemade but look for one without added sugar. Then the sauce is finished with diced tomatoes and cream cheese. Cream cheese is the secret to making a creamy sauce without needing lots of cream or butter.

Chicken Cajun Pasta with bell peppers, onions, and a creamy tomato sauce in a bowl with green onions.

Recipe Ideas for Cajun Chicken Pasta

In terms of making this recipe your own, there are lots of delicious and easy ways to modify the recipe depending on what you have at home and how spicy you like things.

  • Add more veggies: You could easily add mushrooms to pack in more veggies. Spinach, kale, or zucchini would be delicious as well.
  • Swap proteins: Switch out the chicken for shrimp (like these Cajun Shrimp Tacos). You could also try ground turkey or sliced chicken sausage.
  • Vegetarian: Make a vegetarian version with all veggies and add some black beans in place of the chicken.
  • Spice level: In terms of spice, if you prefer a less spicy version use less Cajun spice and add some extra paprika and oregano for flavor. Now if you love spice, you could add some cayenne pepper, adobo sauce from canned chipotles in adobo, or use poblano or jalapeno peppers instead of the green bell pepper.

How to make homemade Cajun seasoning?

  • 4 tbsp paprika
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • 1 tbsp salt
  • 1 tbsp pepper
  • 1.5 tsp dried thyme
  • 1/2 tsp cayenne (adjust to preference)

Cajun Pasta with chicken breast, creamy Cajun sauce, and vegetables on a spoon.

What is the best pasta to use?

When making Cajun Chicken Pasta, it's best to use a pasta that has some ridges for the sauce to stick to. I like pasta shapes like shells, rigatoni, or penne. With that said, this pasta recipe will work with any type of pasta you like including whole wheat, chickpea, and lentil options. You could also substitute spaghetti squash or zucchini noodles.

How long will this keep in the fridge? Can it be frozen?

This will keep for 4-5 days in the fridge in an airtight container. When reheating you can add a touch of milk or chicken broth if the sauce has become too thick. This dish doesn't freeze since the sauce will separate when frozen.

This post was originally shared over five years ago but has been updated with a video, new photos, and recipe ideas.

The Recipe
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Creamy Cajun Chicken Pasta

385 CAL 53g CARBS 6g FAT 27g PROTEIN
PREP TIME: 10 Min
COOK TIME: 25 Min
TOTAL TIME: 35 Min
Dinner
4 Comments
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Ingredients

US METRICS
  • 8 oz. high fiber shell pasta (or whole wheat)
  • .75 lb. boneless skinless chicken breast, cut into chunks
  • 2 tbsp. Cajun seasoning, divided
  • 2 tsp. olive oil
  • 1 red pepper, sliced thin
  • 1 green pepper, sliced thin
  • 1/2 red onion, sliced thin
  • 4 cloves garlic, minced
  • 14 oz. canned fire roasted diced tomatoes
  • 1/4 cup reduced fat cream cheese
  • 1/4 cup scallions

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Instructions

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1

Prepare the pasta according to package directions. Drain.

2

Toss the chicken with half of the Cajun seasoning. Heat the olive oil over medium high heat in a skillet. Add the chicken and cook for 6-8 minutes, stirring often, until cooked through. Set aside.

3

Add the vegetables to the same pan and cook for 6-8 minutes until tender. If they begin to stick, add 1-2 tablespoons of water.

4

Turn heat down to low and add the diced tomatoes (undrained), cream cheese, and remaining Cajun seasoning. Cook until cream cheese melts and the sauce is formed. Taste and season if needed.

5

Stir in the chicken and pasta. Serve with scallions.

Diets:
Nutritional Facts
Serving Size: 2 cups
Amount Per Serving
Calories 385
Calories from Fat 55
% Daily Value *
Total Fat 6g
9%
Saturated Fat 2g
9%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 50mg
16%
Sodium 346mg
15%
Total Carbohydrate 53g
18%
Dietary Fiber 8g
34%
Sugars 7g
Protein 27g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

Notes

This recipe is delicious with shrimp as well instead of the chicken. You could also add mushrooms as well when you are cooking the peppers and onions.
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About the author Meet Kristen McCaffrey
Hi, I’m the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy food that is easy to prepare and absolutely delicious. Meal planning is my secret weapon and I hope I can make meal time easier for you with our tried and tested recipes and foolproof meal plans. Learn More
4 Comments
On Creamy Cajun Chicken Pasta
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Maryanne Gill
January 21, 2020 - 16:03
Add a Rating:
5
This was very good! Used zucchini noodles instead of pasta. Made the zucchini first and then followed the recipe. Definitely on rotation now!
  • reply
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Donna Dempton M...
February 28, 2016 - 10:43
Add a Rating:
5
One of my new favorite recipes....I do add an entire can of tomatoes....Easily can make into 7 nice size portions which brings down to 7 SP .... My non WW husband loves this's too!
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Ellie Rosenbloom
November 5, 2015 - 15:03
Add a Rating:
4
This was a good recipe that my family (even my kids!) really liked. It is a bit spicy, but can be changed to whatever your preference. I did add about 1/2 cup reduced fat cream cheese instead of what was noted as it was better a little bit more creamy. I also added the full 14.5 oz. can of fire roasted tomatoes. I guess we like more of a sauce!
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Kristen McCaffrey
October 13, 2015 - 12:23
I second what TNKnitter said - any canned tomato will work!
  • reply
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