Pin This A lighter twist on the classic Cajun chicken pasta, featuring tender chicken, whole-wheat pasta, and a creamy yet guilt-free sauce enriched with Greek yogurt and a burst of colorful vegetables.
I first made this dish to enjoy the flavors of Cajun chicken pasta without the heaviness, and it quickly became a family favorite thanks to its balance of comfort and nutrition.
Ingredients
- Proteins: 2 medium boneless skinless chicken breasts (about 400 g) cut into bite-sized strips
- Pasta: 250 g (9 oz) whole-wheat penne or rigatoni
- Vegetables: 1 red bell pepper thinly sliced, 1 green bell pepper thinly sliced, 1 small red onion thinly sliced, 2 cloves garlic minced, 100 g (3.5 oz) baby spinach
- Sauce & Dairy: 180 ml (¾ cup) low-sodium chicken broth, 120 g (½ cup) plain 0% Greek yogurt, 60 ml (¼ cup) light cream cheese softened, 2 tbsp grated Parmesan cheese
- Spices & Seasonings: 1 tbsp Cajun seasoning (store-bought or homemade), ½ tsp smoked paprika, ½ tsp dried thyme, ½ tsp salt, ¼ tsp black pepper, Pinch of cayenne pepper (optional for extra heat)
- Oils: 1 tbsp olive oil
Instructions
- Step 1:
- Cook the pasta according to package instructions. Reserve 120 ml (½ cup) of pasta water then drain and set aside.
- Step 2:
- While the pasta cooks toss the chicken strips with ½ tablespoon Cajun seasoning salt and pepper.
- Step 3:
- Heat olive oil in a large nonstick skillet over medium-high heat. Add seasoned chicken and cook for 4 5 minutes until browned and cooked through. Transfer chicken to a plate and cover lightly.
- Step 4:
- In the same skillet add bell peppers and onion. Sauté for 4 5 minutes until softened. Add garlic and sauté another 30 seconds.
- Step 5:
- Stir in remaining Cajun seasoning smoked paprika thyme and cayenne pepper (if using).
- Step 6:
- Pour in chicken broth scraping up any browned bits. Reduce heat to medium-low.
- Step 7:
- Stir in cream cheese until smooth then add Greek yogurt and Parmesan. Mix until a creamy sauce forms. If too thick add reserved pasta water a little at a time.
- Step 8:
- Add spinach and cooked chicken to the skillet. Cook until spinach wilts about 1 2 minutes.
- Step 9:
- Toss in cooked pasta ensuring everything is well coated. Warm through for 1 2 minutes.
- Step 10:
- Taste and adjust seasoning as desired. Serve immediately garnished with extra Parmesan or chopped parsley if desired.
Pin This Making this dish always brings the family together around the dinner table enjoying flavorful and balanced meals.
Notes
For extra flavor add a squeeze of fresh lemon juice before serving. Swap Greek yogurt for light sour cream if preferred.
Required Tools
Large pot, large nonstick skillet, sharp knife and cutting board, wooden spoon or spatula, measuring cups and spoons
Nutritional Information
Per serving: Calories 410, Total Fat 8 g, Carbohydrates 49 g, Protein 36 g
Pin This This recipe is perfect for a quick flavorful weeknight dinner that satisfies both taste and nutrition.
Recipe FAQ
- → What pasta works best for this dish?
Whole-wheat penne or rigatoni are ideal as they hold the creamy sauce well while adding a nutty flavor.
- → Can I adjust the heat level?
Yes, control spice by adding or omitting the cayenne pepper and adjusting the Cajun seasoning amount to taste.
- → How do I keep the sauce creamy without cream?
Combining Greek yogurt with cream cheese and Parmesan creates a rich, creamy texture with less fat than traditional cream.
- → Is there a good substitute for the chicken broth?
Vegetable broth or water can be used, but broth adds depth and enhances the overall flavor profile.
- → Can this be made gluten-free?
Yes, simply swap the whole-wheat pasta for a gluten-free alternative to keep it suitable for gluten-sensitive diets.