Creamy Cajun Chicken Pasta Lite

The first time I made this lighter Cajun pasta, my husband actually asked if I'd secretly ordered takeout from our favorite Italian spot. I'd been experimenting with reducing the cream in our usual Friday night pasta, nervous that swapping heavy cream for reduced-fat cream cheese would leave us missing that velvety richness we both craved. Standing at the stove, watching the sauce thicken while chicken strips sizzled with paprika and Cajun spice, I honestly wasn't sure it would work. But when we sat down to eat, that first creamy, spicy bite had both of us going back for seconds without any of the usual food coma.

Last summer, my sister came over for dinner looking completely drained from a brutal week at work. I hadn't planned anything fancy, just threw this together with whatever I had in the fridge. She took one bite, closed her eyes, and literally said 'I forgot food could taste this good and still make me feel light.' We sat on my back porch with wine and laughed for two hours, and she's now texted me three times asking for the recipe because her family keeps requesting it.

Ingredients

• 300 g (10 oz) whole wheat penne: I've found whole wheat gives this dish such a hearty, nutty backbone that regular pasta just lacks, plus it keeps you fuller longer
• 2 large boneless skinless chicken breasts: slicing these into strips before seasoning helps them cook evenly and lets that Cajun spice coating really cling to every surface
• 1 tablespoon olive oil: just enough to get a nice golden sear on the chicken without adding unnecessary fat
• 1 teaspoon Cajun seasoning: this is the flavor powerhouse of the whole dish, so don't be shy with it
• 1/2 teaspoon smoked paprika: adds this incredible depth that makes the dish taste like it's been simmering for hours
• 1/2 teaspoon garlic powder: I use this instead of fresh garlic for the chicken coating because it distributes more evenly and won't burn
• 1/2 teaspoon salt: just enough to enhance the spices without overwhelming the dish
• 1/4 teaspoon black pepper: a little heat that complements the Cajun seasoning perfectly
• 1 red bell pepper and 1 yellow bell pepper: these add such beautiful color and sweetness that balances all the spicy, savory elements
• 1 small red onion: red onion has this lovely mild sharpness that works so well with the creamy sauce
• 2 cloves garlic: fresh garlic here is non-negotiable for that aromatic base that builds layers of flavor
• 150 ml reduced-fat cream cheese: this creates such a velvety sauce while cutting way back on calories compared to heavy cream
• 120 ml low-fat milk: thins the sauce just enough while keeping it creamy and dreamy
• 30 g grated Parmesan cheese: adds that salty, umami punch that makes the sauce taste restaurant-quality
• 1/2 lemon: both zest and juice cut through the richness and brighten the whole dish beautifully
• 1 tablespoon fresh parsley: adds this fresh, herbal finish that makes the dish look and taste like it came from a professional kitchen

Instructions

Get your pasta going first:

Cook that penne until it's perfectly al dente, then drain it but definitely save that 1/4 cup of pasta water because it's liquid gold for adjusting your sauce later.

Season your chicken like a pro:

Toss those strips in a bowl with all the spices until every piece is evenly coated, then let them hang out for a few minutes to really absorb all that flavor.

Sear the chicken to golden perfection:

Heat your olive oil in a large skillet over medium-high heat, add the chicken, and let it sizzle for about 4 to 5 minutes until it's got this gorgeous golden color and is cooked through completely.

Build your veggie base:

In that same beautiful chicken skillet, toss in your bell peppers and onion and let them soften for 4 to 5 minutes before adding the garlic for just one more minute.

Create the magic sauce:

Turn the heat down to medium, return the chicken to the pan, then stir in the cream cheese and milk until you've got this gorgeous smooth, creamy sauce.

Bring it all together:

Stir in the Parmesan, lemon zest, and juice, then add your cooked pasta and toss everything together until each piece of penne is coated in that incredible sauce.

Finish with fresh flair:

Taste and adjust any seasoning you think it needs, then scatter that fresh parsley on top and serve it while it's hot and wonderfully fragrant.

Save

This pasta became my go-to comfort dish during a particularly stressful month at work. Coming home to the smell of Cajun spices simmering, knowing I'd have a bowl of creamy, spicy goodness ready in minutes, somehow made everything feel manageable. Now it's the meal I make for friends who need a little extra comfort.

Making It Your Own

I've discovered that this recipe is incredibly forgiving and welcomes all kinds of tweaks. Sometimes I add extra vegetables like spinach or mushrooms when I want to bulk up the nutrition even more. Other times I'll throw in some sun-dried tomatoes for a burst of tangy sweetness that plays so nicely with the Cajun spices. The beauty of a dish like this is that it's already delicious, so any additions just make it more 'yours' rather than making or breaking it.

Serving Suggestions

While this pasta is absolutely satisfying enough to stand on its own, I love serving it with a simple green salad dressed with lemon vinaigrette to cut through the richness. A crisp white wine like Pinot Grigio or a light beer also pairs beautifully with the spicy, creamy flavors. For a lighter meal, I'll sometimes serve smaller portions alongside some roasted vegetables.

Storage and Meal Prep

This pasta actually keeps surprisingly well for a creamy dish. I'll often make a double batch on Sunday and portion it into glass containers for easy lunches throughout the week. The sauce does thicken up in the fridge, so just add a tiny splash of milk or water when reheating and it'll come right back to that velvety consistency.

• The pasta is best eaten within 2 to 3 days for optimal texture
• Reheat gently on the stove rather than the microwave to prevent the sauce from separating
• If you know you're meal prepping, slightly undercook the pasta since it'll continue to soften in the sauce

Save

There's something so satisfying about a dish that feels indulgent but leaves you feeling light and energized instead of weighed down. This pasta has become proof that comfort food can be both delicious and a little kinder to your body.

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, though the sauce will be slightly tangier. You can also increase the vegetable ratio by adding zucchini or spinach.

→ What pasta works best for this dish?

Whole wheat penne holds up well to the creamy sauce, but regular penne, rotini, or fusilli also work. The ridges help catch the flavorful sauce, while the tubes allow the Cajun seasoning to distribute evenly.

→ How spicy is this Cajun pasta?

The spice level is moderate with Cajun seasoning and smoked paprika. For more heat, add cayenne pepper or red pepper flakes. For a milder version, reduce the Cajun seasoning to half a tablespoon.

→ Can I prepare this ahead of time?

You can cook the pasta and season the chicken up to a day in advance. Store them separately in the refrigerator. Complete the cooking when ready to serve for the best texture and sauce consistency.

→ What protein alternatives work well?

Shrimp cooks in just 2-3 minutes and pairs beautifully with the Cajun flavors. For a vegetarian option, use extra-firm tofu or chickpeas. Both absorb the spicy seasoning and creamy sauce wonderfully.

→ Why does my sauce sometimes separate?

Sauce separation usually happens from overheating the cream cheese or adding cold milk too quickly. Keep the heat at medium and stir constantly. Adding pasta water a tablespoon at a time helps emulsify everything smoothly.