Skinny Cajun Chicken Pasta

The sizzling aroma of Cajun spices mingling with tender chicken and creamy sauce will transport your senses straight to Louisiana with this Skinny Cajun Chicken Pasta. This lightened-up version maintains all the bold, spicy flavors of traditional Cajun cuisine while cutting back on calories and fat without sacrificing an ounce of satisfaction. The perfect balance of heat, creaminess, and fresh vegetables creates a restaurant-quality dish that’s surprisingly simple to make at home. You’ll learn how to achieve that authentic Cajun flavor while keeping the dish healthier, plus discover tips for perfectly cooked pasta and chicken that will elevate your weeknight dinner routine.

Why You’ll Love This Recipe

This Skinny Cajun Chicken Pasta is about to become your new favorite comfort food with a wholesome twist. Unlike heavy restaurant versions that can leave you feeling weighed down, this lightened-up adaptation delivers all the flavor without the guilt. The tender, juicy chicken pieces are coated in smoky, spicy Cajun seasoning that creates a beautiful contrast against the silky, lightened-up cream sauce.

What makes this dish truly special is the textural symphony – al dente pasta provides the perfect foundation, while bell peppers and onions add a satisfying crunch that complements the succulent chicken. The sauce, made with reduced-fat ingredients, still maintains that velvety mouthfeel that coats each strand of pasta beautifully.

Best of all, this impressive dish comes together in just 30 minutes, making it perfect for busy weeknights when you want something that tastes like it took hours. Whether you’re cooking for a family dinner or meal prepping for the week ahead, this Cajun pasta with chicken hits all the right notes of convenience, nutrition, and incredible flavor.

Ingredients

For the perfect Skinny Cajun Chicken Pasta, gather these essential ingredients:

• 8 oz (230g) whole wheat penne pasta
• 1 lb (450g) boneless, skinless chicken breasts, cut into 1-inch pieces
• 2 tablespoons Cajun seasoning, divided (store-bought or homemade)
• 1 tablespoon olive oil
• 1 red bell pepper, thinly sliced
• 1 green bell pepper, thinly sliced
• 1 medium yellow onion, thinly sliced
• 3 cloves garlic, minced
• 1/2 cup (120ml) low-sodium chicken broth
• 1/2 cup (120ml) evaporated skim milk (or light cream)
• 1/4 cup (25g) reduced-fat Parmesan cheese, grated
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon fresh lemon juice
• Salt and black pepper to taste
• Optional: Red pepper flakes for extra heat

The Cajun seasoning is the star ingredient here, providing that authentic Louisiana flavor profile with paprika, garlic, thyme, and cayenne. Using whole wheat pasta adds fiber and nutty flavor, while evaporated skim milk creates creaminess without excessive calories.

Pro Tips

Mastering this Skinny Cajun Chicken Pasta is all about technique. Here are three game-changing tips to ensure spectacular results:

First, properly season your chicken. Season the chicken pieces with half the Cajun spice blend at least 15 minutes before cooking to allow the flavors to penetrate the meat. This simple step creates layers of flavor that make all the difference. For even better results, season up to 4 hours ahead and refrigerate.

Second, perfect your pasta cooking technique. Cook the pasta just until al dente (about 1-2 minutes less than package directions) since it will continue cooking slightly when added to the sauce. Reserve 1/4 cup of the starchy pasta water before draining – this secret ingredient can be added to the sauce if needed to achieve the perfect consistency.

Third, create depth in your sauce by deglazing properly. After cooking the chicken and vegetables, there will be flavorful browned bits (fond) stuck to the pan. Add the chicken broth and use a wooden spoon to scrape these bits from the bottom of the pan. This step incorporates complex flavors into your sauce that simply can’t be replicated any other way. Allow the liquid to reduce slightly before adding the milk for a more concentrated flavor.

Instructions

Step 1

Begin by bringing a large pot of salted water to a rolling boil. Add the whole wheat penne and cook until al dente according to package directions, usually 8-10 minutes. Drain the pasta, reserving 1/4 cup of the cooking water, then set aside. Toss with a tiny drizzle of olive oil to prevent sticking if needed.

Step 2

While the pasta cooks, prepare your chicken. In a medium bowl, toss the chicken pieces with 1 tablespoon of Cajun seasoning, making sure each piece is well coated. The seasoning will create a gorgeous crust when cooked, sealing in moisture and flavor.

Step 3

Heat a large, non-stick skillet over medium-high heat. Add the olive oil and swirl to coat the pan. Once hot, add the seasoned chicken pieces in a single layer, being careful not to overcrowd the pan (work in batches if necessary). Cook for 3-4 minutes until golden brown on one side, then flip and cook for another 2-3 minutes until cooked through. Transfer the chicken to a clean plate and cover loosely with foil to keep warm.

Step 4

In the same skillet, add the sliced bell peppers and onions. You’ll love how they start to sizzle and pick up all those flavorful bits left behind by the chicken. Sauté for about 4-5 minutes until they begin to soften but still maintain some crispness. Add the minced garlic and cook for another 30 seconds until fragrant – you’ll immediately notice that irresistible aroma filling your kitchen.

Step 5

Sprinkle the remaining tablespoon of Cajun seasoning over the vegetables and stir to coat evenly. Pour in the chicken broth, using a wooden spoon to scrape up any browned bits from the bottom of the pan. Let the liquid simmer and reduce for about 2 minutes, concentrating those spicy flavors.

Step 6

Reduce the heat to medium-low and pour in the evaporated skim milk, stirring constantly to prevent curdling. Allow the sauce to gently simmer for 3-4 minutes until it begins to thicken slightly. If you prefer a thicker sauce, you can add a tablespoon of the reserved pasta water mixed with 1/2 teaspoon of cornstarch.

Step 7

Return the cooked chicken to the skillet, along with any accumulated juices – these contain precious flavor! Stir to coat the chicken in the sauce and warm through. Add the cooked pasta and toss everything together until well combined and the pasta is evenly coated with the sauce. If the mixture seems too dry, add a splash of the reserved pasta water to loosen it up.

Step 8

Remove the skillet from heat and stir in the grated Parmesan cheese, fresh lemon juice, and most of the chopped parsley (save some for garnish). Taste and adjust seasoning with salt and pepper as needed. The finished dish should have a beautiful balance of spice, creaminess, and acidity from the lemon.

Variations

This versatile Skinny Cajun Chicken Pasta can be easily customized to suit different dietary needs or taste preferences. Here are some delicious variations to try:

For a seafood twist, replace the chicken with 1 pound of peeled and deveined shrimp or a combination of shrimp and scallops. The seafood will cook even faster than chicken – just 1-2 minutes per side until opaque – making this cajun shrimp pasta version perfect for an even speedier dinner.

Make it vegetarian by omitting the chicken and doubling the vegetables. Add sliced mushrooms and zucchini for additional texture and nutrition. Use vegetable broth instead of chicken broth, and consider adding a can of rinsed and drained white beans for protein. The beans will absorb the Cajun spices beautifully for a hearty meatless meal.

For a dairy-free option, replace the evaporated milk with full-fat coconut milk and omit the Parmesan cheese. The coconut milk adds a subtle sweetness that works surprisingly well with the spicy Cajun seasoning, creating a unique flavor fusion that’s still creamy and satisfying.

Storage and Serving

Your Skinny Cajun Chicken Pasta stores beautifully, making it perfect for meal prep. Allow leftovers to cool completely before transferring to airtight containers. Refrigerate for up to 3-4 days. When reheating, add a splash of chicken broth or water to revive the sauce, as the pasta will have absorbed some of the liquid during storage. Warm gently on the stovetop or microwave until heated through.

For a complete meal, serve this pasta with a simple side salad dressed with lemon vinaigrette – the bright acidity provides a perfect counterpoint to the rich, spicy pasta. A slice of whole grain garlic bread is another excellent accompaniment for soaking up the delicious sauce.

For an impressive presentation, serve the pasta in warmed bowls and garnish with additional fresh parsley, a light sprinkle of Parmesan, and a wedge of lemon on the side. For dinner parties, offer a small dish of extra red pepper flakes on the table so guests can adjust the heat level to their preference. This thoughtful touch allows everyone to customize their dining experience.

FAQs

How spicy is this dish, and can I adjust the heat level?
The heat level is moderate as written, but you can easily adjust it to your preference. For a milder version, use just 1 tablespoon of Cajun seasoning total. For extra heat, add 1/4 to 1/2 teaspoon of cayenne pepper or red pepper flakes to the sauce.

Can I use regular pasta instead of whole wheat?
Absolutely! Any pasta shape works well, including regular semolina pasta. Penne, fettuccine, or linguine are all excellent choices with similar cooking times.

Is there a substitute for evaporated skim milk?
Yes, you can use half-and-half, light cream, or a combination of 1/4 cup regular milk and 1/4 cup Greek yogurt for a similar creamy texture with less fat than heavy cream.

Can I make this dish ahead of time?
This pasta is best enjoyed fresh, but you can prepare components ahead of time. Cook the chicken and vegetables, then refrigerate separately from the cooked pasta. When ready to serve, reheat the chicken and vegetables, make the sauce, and add the pasta during the final minutes of cooking.

What can I do if my sauce is too thin?
If your sauce is too thin, mix 1 teaspoon of cornstarch with 1 tablespoon of cold water, then stir this slurry into the simmering sauce until it reaches your desired consistency.

Conclusion

This Skinny Cajun Chicken Pasta is comfort food at its finest — a perfect harmony of bold spices, tender chicken, and silky sauce that satisfies your cravings without weighing you down. It’s the kind of dish that brings a touch of New Orleans flavor to your table while keeping your healthy eating goals intact. Whether you’re cooking for a special someone or treating yourself after a long day, this lightened-up classic delivers restaurant-quality flavor from your own kitchen. The balance of protein, whole grains, and vegetables makes it a complete meal you can feel good about serving time and again. So tonight, why not let the vibrant flavors of the bayou transform your dinner routine?

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