Creamy Cajun Chicken Pasta Lite

My husband was skeptical when I first made this lighter version of Cajun chicken pasta. He took one bite, eyes widening, and asked if I was sure this was actually the healthy version. Now it is the one recipe he actually requests by name when we need something comforting but not heavy.

I discovered this dish during a particularly busy season when we were trying to eat better but still needed meals that felt special. The first time I made it for friends, they cleaned their plates and someone actually asked for the recipe before leaving.

Ingredients

• 300 g (10 oz) whole wheat penne: The nutty flavor stands up beautifully to the spicy sauce and adds fiber without feeling like diet food
• 2 large boneless skinless chicken breasts sliced into strips: Cutting the chicken into strips before seasoning helps every bite get coated in that Cajun spice blend
• 1 tablespoon olive oil: Just enough to get a nice golden sear on the chicken without adding excess fat
• 1 teaspoon Cajun seasoning: The backbone of this dish so do not be shy with it
• 1/2 teaspoon smoked paprika: Adds that deep smoky note that makes the dish taste restaurant quality
• 1/2 teaspoon garlic powder: Rounds out the spice blend and ensures the chicken has flavor inside and out
• 1/2 teaspoon salt: Essential to balance the heat but taste as you go since the Cajun seasoning already has some
• 1/4 teaspoon black pepper: Freshly cracked makes a noticeable difference here
• 1 red bell pepper thinly sliced: Brings natural sweetness and gorgeous color contrast against the creamy sauce
• 1 yellow bell pepper thinly sliced: The combination of red and yellow peppers makes the dish look vibrant and inviting
• 1 small red onion thinly sliced: Provides a subtle sharpness that cuts through the rich sauce perfectly
• 2 cloves garlic minced: Fresh garlic is non negotiable for that aromatic base that fills your kitchen
• 150 ml (2/3 cup) reduced fat cream cheese: Creates the velvety texture we crave without the heavy calorie load
• 120 ml (1/2 cup) low fat milk: Thins the sauce just enough while keeping it creamy and luxurious
• 30 g (1/4 cup) grated Parmesan cheese: Adds a salty umami punch that makes the sauce taste much richer than it is
• Zest and juice of 1/2 lemon: The secret ingredient that brightens everything and balances the creaminess
• 1 tablespoon fresh parsley chopped: Fresh herbs make such a difference and add a beautiful pop of green

Instructions

Get your pasta going first:

Cook the penne according to package directions until al dente then drain but remember to save that quarter cup of pasta water before you dump it

Season the chicken while water heats:

Toss the chicken strips with Cajun seasoning paprika garlic powder salt and pepper in a medium bowl until evenly coated

Sear the chicken to perfection:

Heat olive oil in a large skillet over medium high heat then add chicken and cook for four to five minutes until golden and cooked through before setting aside

Build the vegetable base:

In the same skillet add bell peppers and red onion sauteing for four to five minutes until softened then add garlic and cook for just one minute more

Create the creamy sauce:

Lower heat to medium return chicken to the pan then stir in cream cheese and milk until smooth adding pasta water if it needs thinning

Bring it all together:

Stir in Parmesan lemon zest and juice then add cooked penne tossing everything until well combined and coated

Finish with fresh herbs:

Season to taste then scatter chopped parsley over the top before serving while it is still steaming hot

Save

This pasta has become my go to for friends who say they are trying to eat healthier but still want something that feels indulgent. Watching them realize comfort food can be both delicious and light is honestly one of my favorite kitchen moments.

Making It Your Own

I have found this recipe is incredibly forgiving. Sometimes I add extra vegetables like spinach or zucchini when I need to use up produce from the fridge. The sauce adapts beautifully to whatever you throw in.

Serving Suggestions

A simple green salad with lemon vinaigrette cuts through the richness perfectly. I also love serving crusty whole grain bread on the side for soaking up every last bit of that sauce.

Storage And Meal Prep

This pasta actually reheats surprisingly well unlike many cream based sauces. The flavors seem to meld and deepen overnight making it excellent for meal prep lunches.

• Store in airtight containers for up to two days in the refrigerator
• Add a splash of milk when reheating to loosen the sauce back up
• The pasta will absorb more liquid as it sits so do not worry if it looks thicker the next day

Save

There is something deeply satisfying about serving a dish that feels decadent but knows exactly what your body needs. This pasta is proof that eating well never means sacrificing joy at the table.

Recipe FAQs

→ Can I make this dish even lighter?

Yes, you can use Greek yogurt instead of reduced-fat cream cheese for even fewer calories and added protein. You can also increase the vegetable ratio by adding zucchini or spinach.

→ What pasta works best for this dish?

Whole wheat penne adds fiber and nutrients, but regular penne, rotini, or fusilli work equally well. The sauce clings nicely to pasta with ridges and tubes.

→ How spicy is this dish?

The Cajun seasoning provides moderate heat. For more spice, add cayenne pepper or red pepper flakes. For milder flavor, reduce the Cajun seasoning to half.

→ Can I prepare this ahead of time?

You can cook the pasta and season the chicken up to a day ahead. Store them separately and assemble when ready to serve. The sauce is best made fresh.

→ What proteins can substitute the chicken?

Shrimp cooks quickly and pairs beautifully with Cajun flavors. Tofu absorbs the spices well for a vegetarian option. Turkey cutlets also work nicely.

→ How do I store leftovers?

Keep in an airtight container in the refrigerator for up to 2 days. Reheat gently with a splash of milk to restore creaminess. The pasta may absorb more sauce overnight.