Save 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.
This recipe quickly became a favorite in my home because it combines comfort and nutrition perfectly.
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.
Save This dish always brings us together around the table, sharing stories and enjoying each other’s company.
Required Tools
Large pot, large nonstick skillet, sharp knife and cutting board, wooden spoon or spatula, measuring cups and spoons
Allergen Information
Contains: Dairy (Greek yogurt, cream cheese, Parmesan), Gluten (pasta). May contain: Milk derivatives in cheese, check labels for gluten in pasta and seasoning blends.
Nutritional Information
Calories: 410, Total Fat: 8 g, Carbohydrates: 49 g, Protein: 36 g per serving
Save A quick and flavorful meal that fits perfectly into a busy weeknight dinner plan.
Recipe Questions & Answers
- → What pasta types work best in this dish?
Whole-wheat penne or rigatoni are ideal for holding the creamy sauce while adding a nutty flavor and extra fiber.
- → Can I adjust the spiciness level?
Absolutely. Modify the amount of Cajun seasoning or cayenne pepper to suit your heat preference.
- → Is Greek yogurt essential for the sauce?
Greek yogurt provides creaminess with less fat, but you can substitute light sour cream if desired.
- → How to make this dish gluten-free?
Simply swap the whole-wheat pasta for a gluten-free alternative while keeping the other ingredients the same.
- → Can this be prepared ahead of time?
Yes, cook the pasta and chicken separately, then combine with the sauce just before serving to maintain texture.