Lighter Creamy Cajun Chicken Pasta Recipe

Craving comfort food with a feisty twist, but want to keep things a bit lighter? This Lighter Creamy Cajun Chicken Pasta has all the soul of a classic Cajun pasta—juicy chicken, colorful veggies, bold spice, and a dreamy (yet guilt-free) sauce you’ll want to lick off your plate. Ready to fall in love with pasta night all over again?

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Ingredients You’ll Need

Whipping up Lighter Creamy Cajun Chicken Pasta doesn’t require anything fancy—just honest, fresh ingredients that really shine. Every component here is essential for bringing bold flavor and that signature silky sauce to life.

• Short-cut pasta (1 lb): Penne, rotini, or rigatoni work best—they’re perfect for catching that luscious sauce!
• Extra virgin olive oil (4 tbsp): Adds classic richness to each layer without feeling greasy or heavy.
• Chicken tenders (1 lb, bite-sized): Quick-cooking and always tender—the perfect canvas for bold Cajun spices.
• Cajun seasoning (1 tbsp + more): The heart and soul—smoky, spicy, and aromatic. Adjust to your preference!
• Kosher salt & black pepper: The must-have for bright, well-balanced flavor.
• Yellow onion (1 medium, chopped): Brings sweetness and depth, mellowed to perfection in the pot.
• Bell peppers (2, chopped): Use any color—red, yellow, or orange for extra vibrance and a gentle crunch.
• Garlic (3 cloves, minced): Because Cajun anything is always better with a generous hit of garlic.
• Crushed red pepper flakes: Toss in a pinch or two for an extra kick (totally optional if you prefer mild).
• Low sodium chicken broth (1 cup): Creates a savory base for the sauce and keeps things lighter.
• Milk (1 cup): Preferably 2% or whole for body, but feel free to use what you have.
• Cream cheese (2 oz, room temp): Just enough for lovely creaminess—with fewer calories than heavy cream!
• Grated parmesan cheese (½ cup): Adds sharp, nutty flavor and makes the sauce delightfully creamy.
• Fresh basil (2 tbsp, chopped): Finishing with basil adds herby, summery uplift to each bowl.

Variations

One of my favorite things about Lighter Creamy Cajun Chicken Pasta? It’s such a flexible recipe! Don’t be afraid to tweak things based on your cravings, pantry situation, or dietary preferences. Here are a few ways to make it your own:

• Shrimp Swap: Try subbing in peeled shrimp or even sliced sausage for the chicken for a fun spin or surf-and-turf vibes.
• Dairy-Free Option: Use your favorite plant-based milk and dairy-free cream cheese—still creamy, still delicious!
• Veggie-Packed: Add mushrooms, spinach, or zucchini alongside the peppers for even more color and nutrition.
• Go Gluten-Free: Use gluten-free pasta; the sauce and chicken work beautifully with most types.

How to Make Lighter Creamy Cajun Chicken Pasta

Step 1: Cook the Pasta

Bring a big pot of salted water to a rapid boil. Add your short-cut pasta and cook until just al dente—this lets the pasta soak up the sauce later without turning mushy. Drain well and set aside, but don’t bother rinsing; you want those starchy bits for maximum sauce cling!

Step 2: Sauté Chicken and Onions

Return the pot to medium-high heat and pour in half the olive oil. Toss in onions, chicken pieces, and a generous tablespoon of Cajun seasoning. Sauté, stirring often, until the chicken is golden and cooked through and the onions are fragrant and soft—this should take about 5 minutes. Scoop the chicken out to a plate (just temporarily!) so it stays juicy and doesn’t overcook.

Step 3: Cook Peppers & Build Flavor

Add the remaining olive oil to your pot, then stir in the chopped bell peppers and garlic. Sauté for another 5 minutes—just until peppers are tender but still bright. Sprinkle in another teaspoon or so of Cajun seasoning, a few crushed red pepper flakes for optional heat, plus a pinch each of salt and black pepper. Let those spices sizzle just a minute so your kitchen smells amazing!

Step 4: Make It Creamy

Pour in the chicken broth and milk, then add your room-temp cream cheese. Whisk gently until the cream cheese fully melts into the sauce—no lumps! Let this gorgeous sauce simmer for about 5 minutes. It should thicken just enough to coat the back of your spoon without turning gloopy.

Step 5: Finish & Serve

Lower the heat and stir in your grated parmesan, letting it melt for a glossy finish. Add the cooked pasta and reserved chicken back to the pot, tossing everything together so every piece is completely coated in that creamy, spicy sauce. Stir in the fresh basil, and dive in while it’s steaming and irresistible—extra basil on top is highly encouraged!

How to Serve Lighter Creamy Cajun Chicken Pasta

Garnishes

Freshly chopped basil, a sprinkle of extra parmesan, and a pinch of crushed red pepper flakes make every serving of Lighter Creamy Cajun Chicken Pasta look restaurant-worthy and add that finishing touch of bright, fresh flavor. If you’re feeling fancy, a few thinly sliced green onions are a lovely addition too!

Side Dishes

Pair this pasta with a super simple green salad drizzled with a zesty vinaigrette—it cuts through the richness perfectly. Crusty whole wheat bread or garlic toast lets you swipe up every drop of that creamy sauce (definitely recommended!).

Creative Ways to Present

Take your pasta game up a notch by serving Lighter Creamy Cajun Chicken Pasta family-style in a big colorful bowl, or plate it up individually for dinner parties with extra basil leaves and a dusting of parmesan. For a fun twist, turn leftovers into hearty pasta bake or lunch-box bowls with a little extra broth to keep things saucy!

Make Ahead and Storage

Storing Leftovers

Let the pasta cool completely, then stash any leftovers in an airtight container in the fridge. It’ll stay fresh and tasty for up to 3 days—making it a fabulous grab-and-go lunch, too!

Freezing

You can freeze Lighter Creamy Cajun Chicken Pasta, but for the best texture, freeze the sauce and chicken (minus the cooked pasta) separately. Thaw overnight in the fridge and reheat gently, then toss with freshly cooked pasta for a meal that tastes just-made.

Reheating

To bring leftovers back to their creamy best, warm them slowly on the stovetop over low heat, adding a splash of milk or broth to loosen the sauce if needed. The microwave works too—just heat in short bursts and stir often to keep everything silky.

FAQs

Final Thoughts

This Lighter Creamy Cajun Chicken Pasta brings so much flavor, color, and comfort to the table—you’re seriously going to want to make it again and again. So grab your biggest pot, invite your favorite people, and get ready for a pasta night that’s irresistibly creamy, just-spicy-enough, and absolutely perfect for sharing. Enjoy every bite!

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