Save to Pinterest The first time I attempted a lighter version of Cajun chicken pasta, I was skeptical that reduced-fat ingredients could deliver that rich, restaurant-style comfort. Standing in my kitchen on a Tuesday evening, watching the cream cheese melt into the simmering sauce, I realized sometimes the smartest substitutions yield the most surprising results. My husband took one bite and actually asked what restaurant I ordered from, which I took as the ultimate compliment.
Last summer, my sister came over for dinner exhausted from a brutal work week, and this pasta was exactly what she needed. She sat at the counter watching me cook, sipping wine and talking about her job, while the Cajun spices filled the kitchen with this warm, inviting aroma. When we finally sat down to eat, she kept saying between bites, I cant believe this is the light version.
Ingredients
- 300 g whole wheat penne: The nutty flavor and extra fiber make this pasta choice worth it, plus it holds up beautifully against the bold sauce
- 2 large chicken breasts sliced into strips: Cutting the chicken before cooking ensures every bite gets perfectly seasoned and cooks evenly throughout
- 1 tablespoon olive oil: Just enough to get a nice sear on the chicken without adding excessive fat
- 1 teaspoon Cajun seasoning: The backbone of the dish, so use a quality blend or make your own with paprika, garlic powder, and cayenne
- 1/2 teaspoon smoked paprika: Adds that subtle depth and smokiness that makes Cajun cuisine so distinctive
- 1 red bell pepper and 1 yellow bell pepper: Thinly slicing these creates beautiful color and sweetness to balance the heat
- 1 small red onion: Red onion brings a mild bite that complements rather than overpowers the spices
- 2 cloves garlic minced: Fresh garlic is non-negotiable here, it blooms beautifully in the hot pan
- 150 ml reduced-fat cream cheese: This creates the creamy base without the heavy calorie load of full-fat versions
- 120 ml low-fat milk: Thins the sauce to perfect coating consistency while keeping things light
- 30 g grated Parmesan cheese: A little goes a long way for that savory umami finish
- Zest and juice of 1/2 lemon: Brightens the entire dish and cuts through the richness beautifully
- 1 tablespoon fresh parsley chopped: Fresh herbs at the end make everything taste restaurant-quality
Instructions
- Cook the pasta to perfection:
- Boil the whole wheat penne according to package directions until al dente, then drain but remember to reserve that precious 1/4 cup of starchy pasta water before dumping the rest
- Season the chicken generously:
- In a medium bowl, toss those chicken strips with Cajun seasoning, smoked paprika, garlic powder, salt, and pepper until every piece is evenly coated
- Sear the chicken until golden:
- Heat olive oil in a large skillet over medium-high heat, add the seasoned chicken, and cook for 4 to 5 minutes until golden brown and cooked through, then remove and set aside on a plate
- Soften the vegetables:
- In the same skillet, toss in the bell peppers and red onion, sautéing for 4 to 5 minutes until they soften and get slightly charred at the edges, then add minced garlic for just 1 minute until fragrant
- Build that creamy sauce:
- Lower the heat to medium, return the chicken to the pan, then stir in the cream cheese and milk, constantly stirring until smooth and creamy, adding pasta water if the sauce needs thinning
- Bring it all together:
- Stir in the Parmesan cheese, lemon zest, and juice, then add the cooked penne and toss everything together until the pasta is evenly coated
- Finish and serve:
- Taste and adjust seasoning if needed, then sprinkle with fresh chopped parsley right before serving while still hot
Save to Pinterest This recipe became my go-to for new parents and friends recovering from surgery because it feels indulgent while actually being quite nourishing. Theres something about pasta that says I care without being too fussy or pretentious.
Making It Your Own
Sometimes I add spinach to the vegetable mix because it wilts beautifully into the sauce and adds color without changing the flavor profile. The key is throwing it in right at the end so it stays vibrant rather than mushy.
Serving Suggestions
A simple green salad with lemon vinaigrette cuts through the richness nicely, though honestly most nights I just serve it with crusty whole grain bread for soaking up extra sauce. My kids particularly love when I pair it with steamed broccoli on the side.
Storage And Reheating
This pasta actually tastes even better the next day as the spices continue to meld, though the sauce will thicken considerably in the refrigerator. I recommend storing it in an airtight container and adding a splash of milk when reheating.
- Reheat gently over medium-low heat, stirring frequently to prevent the sauce from separating
- The microwave works in a pinch, but stir halfway through and add a tablespoon of water
- This dish freezes well for up to three months if you want to meal prep portions
Save to Pinterest Theres nothing quite like watching someone take that first bite and seeing their eyes light up at the perfect balance of heat, cream, and comfort.
Recipe FAQs
- → Can I use regular pasta instead of whole wheat?
Yes, you can substitute regular penne for whole wheat. Keep in mind this may slightly increase the carbohydrate content per serving.
- → How do I prevent the sauce from becoming too thick?
Reserve pasta water before draining—it's the perfect consistency adjuster. Add it gradually while stirring until you reach your desired sauce thickness.
- → What's the best way to store leftovers?
Transfer cooled pasta to an airtight container and refrigerate for up to 2 days. Reheat gently on the stovetop with a splash of milk to restore creaminess.
- → Can I make this dish ahead of time?
You can prepare ingredients in advance, but assemble and cook the pasta fresh for best texture. The chicken can be seasoned and stored up to 24 hours beforehand.
- → Is there a way to add more spice?
Absolutely. Add cayenne pepper to taste, or increase Cajun seasoning by half a teaspoon. You can also include a pinch of red pepper flakes for heat.
- → What proteins work well as substitutes?
Shrimp cooks quickly and pairs beautifully with Cajun spices. Tofu offers a plant-based option—press it first to remove excess moisture before seasoning and cooking.