Creamy Cajun Chicken Pasta Lite

The first time I made this lighter Cajun pasta, my husband kept asking what restaurant it came from. He couldn't believe something so creamy and satisfying was actually good for us. Now it's our Friday night tradition—perfect for when we want comfort food without the weekend food coma.

Last summer, my sister came over feeling defeated after starting a new diet. I made this for her, watching her face light up with that first spicy, creamy bite. She left with the recipe and a renewed belief that eating well doesn't mean sacrificing joy.

Ingredients

• Whole wheat penne: The nutty flavor adds depth and the extra fiber keeps you satisfied longer without sacrificing texture
• Chicken breasts: Slicing them into strips ensures every bite gets seasoned and cooks evenly for maximum juiciness
• Cajun seasoning blend: This is your flavor powerhouse—don't be shy with it, it's what makes the dish sing
• Bell peppers and onion: They add sweetness and crunch that balances the heat and creates those beautiful color flecks
• Reduced-fat cream cheese: Creates that luxurious sauce texture without the heavy calorie load of traditional cream
• Lemon zest and juice: The bright acidity cuts through the richness and wakes up all the spices

Instructions

Get your pasta water going first:

Start boiling water for the penne so everything else can come together while it cooks

Season the chicken strips generously:

Toss the chicken with all those spices until every piece is evenly coated—that Cajun flavor needs to penetrate

Sear the chicken until golden:

Cook the seasoned strips in hot oil until they develop that beautiful caramelized crust and are cooked through

Sauté your vegetables until fragrant:

Let the peppers and onions soften in the same skillet to pick up all those flavorful browned bits

Build that creamy sauce:

Stir in the cream cheese and milk over medium heat until smooth, adding pasta water if it needs help coming together

Bring it all together:

Add the Parmesan, lemon, and cooked pasta to the skillet, tossing until everything is coated in that spiced cream sauce

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This recipe became my go-to for potlucks after my coworker asked for it three weeks in a row. There's something so satisfying about watching people's expressions change from polite interest to genuine delight when they take that first bite.

Making It Your Own

I've found that adding a handful of spinach right at the end wilts perfectly into the sauce and adds a pop of green. Sometimes I throw in some cherry tomatoes too—they burst slightly and create little pockets of sweetness that play beautifully with the heat.

The Pasta Water Secret

Never skip that step of reserving some of the starchy cooking water. It's been my saving grace so many times when the sauce looked too thick or wouldn't quite come together. That liquid gold emulsifies everything into restaurant-quality creaminess.

Perfect Pairings

A crisp green salad with vinaigrette cuts through the richness perfectly. I also love serving crusty whole grain bread on the side for sopping up every last drop of that spiced sauce.

• A cold glass of white wine helps balance the heat beautifully
• Simple steamed broccoli keeps the meal light while adding more vegetables
• The sauce works over zucchini noodles if you want to go even lighter

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Hope this becomes a weeknight favorite in your kitchen too. There's nothing quite like a dish that feels indulgent while actually taking care of you.

Recipe FAQs

→ How spicy is this dish?

The heat level is moderate and customizable. Cajun seasoning provides a gentle warmth that most palates enjoy. Add cayenne pepper if you prefer more intense spice.

→ Can I make this ahead?

Best served immediately, but leftovers refrigerate well for up to 2 days. Reheat gently with a splash of milk to restore creaminess.

→ What protein alternatives work?

Shrimp cooks quickly and pairs beautifully with Cajun flavors. Tofu absorbs the spicy sauce well for a vegetarian option.

→ Is whole wheat pasta necessary?

Regular penne works fine, though whole wheat adds fiber and nutrients. The sauce coats both varieties equally well.

→ How do I adjust sauce consistency?

If too thick, add reserved pasta water gradually. Too thin? Simmer longer or reduce milk amount slightly next time.