Healthy Cajun Chicken Pasta
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Healthy Cajun Chicken Pasta is lower in fat and higher in protein without skimping on that delicious cajun flavor and cheesy texture!
We lightened up this creamy cajun chicken pasta by using no butter and a lower fat cheese that’s nearly identical to cream cheese so you’ll never be able to tell the difference!
The secret to creamy cheesy sauce is Neufchatel cheese which is lower in fat and higher in moisture but still gives you that delicious cheesy texture.
The red bell peppers, fire roasted tomatoes, and paprika give this dish its flavor and the best part is, it’s made in one-pot!
Tyler’s Tips for Healthy Cajun Chicken Pasta
- Use fire roasted tomatoes– they have a nice smoky flavor that is necessary!
- Make sure to sear the chicken well. The caramelization on the exterior of the chicken combines with the rest of the ingredients and builds a flavorful, cheesy meal.
Ingredients:
substitutions
Olive Oil: You could use avocado oil, but we really recommend extra virgin olive oil.
Boneless Skinless Chicken Breasts: You can substitute with boneless chicken thighs or chicken tenders but we like the texture of the chicken breasts the best. You can also use ground beef, ground chicken, or ground turkey as another option in place of cubed chicken breast!
Broth: Any broth or stock (broth and stock are the same) can be used in any soup recipe. Beef Broth, Chicken Broth, or vegetable broth all work interchangeably. I always use low or no salt broth.
Vegetables: Any type of sweet pepper can be used in this dish, we like the red bell peppers but orange, yellow, and green peppers work as well. Cauliflower rice can be another great addition to sneak in some added veggies to this dish without altering the flavor.
Tomatoes: The fire roasted tomatoes add great flavor to this dish but regular petite diced tomatoes can be used as well and won’t affect the flavor too much.
Spices & Herbs: Dried paprika, cayenne pepperm thyme, oregano, garlic, and onion powder help build that delicious cajun flavor in this recipe. Smoked paprika is another great spice option to use in place of regular paprika if you have it!
Pasta: We used penne pasta in this recipe but feel free to use rotini, cavatelli, and farfalle. We did not test gluten-free pasta or whole wheat pasta in this recipe but it should work depending on the cook time.
Cheese: Neufchatel cheese is a lighter, higher moisture cheese very similar to cream cheese in texture and flavor. You can certainly use cream cheese or even ricotta cheese in this recipe if you can’t find neufchatel but most supermarkets carry it.
Milk: Using whole milk in place of heavy cream gives us a little less fat. We have not tried dairy-free milk in this recipe and we do not recommend it.
How to Make Healthy Cajun Chicken Pasta
- Heat the olive oil over medium-high heat and sauté the chicken for 10 minutes, stirring occasionally.
- Once browned, add the bell peppers, onions, and garlic to the pot. Sauté for 3 minutes or until they begin to soften.
- Stir in the chicken broth, tomatoes, dried spices, and pasta to the pot. Cover and bring to a simmer.
- Remove the lid and cook uncovered over medium heat for 10–12 minutes, stirring frequently, until most of the liquid is reduced and the pasta is al dente, then turn off the heat and stir in the cream cheese and milk.
What to Serve with Healthy Cajun Chicken Pasta
Here are some great options to serve alongside cajun chicken pasta: Quick Vegetable Salad, Peach Salad with Goat Cheese, Corn Tomato Avocado Salad, Parmesan Cheese Asparagus, Balsamic Mushrooms, Healthy Zucchini Tomato Bake.
storage
Storing: This will last in the refrigerator for up to 4 days in an airtight container.
Freezing: We don’t recommend freezing this recipe as the pasta will get mushy upon thawing.
Reheating: You can reheat this recipe in the microwave, toaster oven, oven or on the stove.
other One Pot Pasta recipes:
Healthy Cajun Pasta
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 ½ pound boneless skinless chicken breasts, cut into ½-inch cubes
- 3 cups diced red bell pepper
- ½ cup chopped onion
- 1 tablespoon minced garlic
- 2 ½ cups low sodium chicken broth
- 1 15 oz can fire roasted diced tomatoes or petite diced tomatoes
- ½ tablespoon paprika
- ½ teaspoon dried oregano
- ½ teaspoon dried thyme
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon black pepper
- ¼ teaspoon cayenne pepper
- ¼ teaspoon salt
- 3 cups dry penne pasta 9 ounces
- 2 oz Neufchatel cream cheese softened to room temperature
- ¼ cup whole milk room temperature
Instructions
- In a large pot or sauté pan, heat the olive oil over medium-high heat.
- Add the chicken to the pot and sauté for 10 minutes or until golden brown on all sides. Make sure to stir occasionally as it cooks.
- Once the chicken has browned, add the bell peppers, onions, and garlic to the pot. Sauté for 3 minutes or until they begin to soften.
- Add the chicken broth, tomatoes, dried spices, and pasta to the pot. Stir together and cover with a lid.
- Bring the pot to a simmer. Remove the lid, reduce the heat to medium, and cook for another 10-12 minutes uncovered, stirring frequently to make sure the pasta doesn’t stick to the bottom of the pot.
- Once ¾ of the liquid has been reduced or your pasta is cooked al dente, turn the heat off and stir in the Neufchatel cream cheese and whole milk.
This was easy and delicious! I really loved that everything was cooked in one pot, even the pasta!