Save to Pinterest The first time I made this lighter version of Cajun chicken pasta, my husband actually asked if I'd sneaked heavy cream into the sauce. That's how velvety and satisfying it tastes. I'd been skeptical about swapping full-fat dairy for reduced-fat options, worried the sauce would turn thin or grainy. Instead, it came out rich and silky, coating every strand of penne perfectly. Now this is our go-to when we're craving something indulgent but want to keep things in check.
Last winter, my sister came over feeling defeated after starting yet another diet. She was convinced she'd never eat pasta again. I made this dish and watched her face light up halfway through the bowl. It's become her request whenever she visits, proof that eating lighter doesn't mean giving up the meals you love.
Ingredients
- 300 g whole wheat penne: The nutty flavor holds up beautifully against the bold spices, plus the extra fiber keeps you satisfied longer
- 2 large chicken breasts, sliced into strips: Cutting the chicken before cooking means it absorbs more seasoning and cooks faster
- 1 tablespoon olive oil: Just enough to get a nice sear on the chicken without weighing down the dish
- 1 teaspoon Cajun seasoning: The backbone of this dish—adjust the amount if you're sensitive to heat
- 1/2 teaspoon smoked paprika: Adds a subtle smoky depth that makes the sauce taste like it simmered for hours
- 1 red and 1 yellow bell pepper, thinly sliced: The sweetness balances the spice and adds gorgeous color
- 1 small red onion, thinly sliced: Provides a mild bite that mellows beautifully as it cooks
- 2 cloves garlic, minced: Fresh garlic is non-negotiable here—powder just doesn't cut it
- 150 ml reduced-fat cream cheese: Creates that luscious texture with far less fat than the full-fat version
- 120 ml low-fat milk: Thins the sauce just enough while keeping it creamy
- 30 g grated Parmesan cheese: A little goes a long way for umami and salty depth
- Zest and juice of 1/2 lemon: Brightens the whole dish and cuts through the richness
- 1 tablespoon fresh parsley, chopped: Adds a fresh finish and makes the dish look restaurant-worthy
Instructions
- Get your pasta going first:
- Cook the penne until it's just al dente—those whole wheat varieties can turn mushy fast. Drain it, but definitely save that starchy pasta water before you do. It's liquid gold for fixing sauce consistency later.
- Season the chicken generously:
- Toss those strips in a bowl with Cajun seasoning, paprika, garlic powder, salt, and pepper. Massage it in with your hands so every piece is evenly coated. Let it sit while you prep the vegetables.
- Sear the chicken until golden:
- Heat that olive oil in a large skillet over medium-high heat. Add the chicken in a single layer and let it develop a nice crust—about 4 to 5 minutes total. Don't crowd the pan or you'll end up steaming instead of searing. Remove the chicken and set it aside.
- Soften the vegetables:
- In the same skillet, toss in those sliced bell peppers and red onion. Let them cook for 4 to 5 minutes until they're tender but still have some bite. Add the minced garlic for the last minute so it doesn't burn.
- Build the creamy sauce:
- Lower the heat to medium and return the chicken to the pan. Drop in the cream cheese and milk, stirring constantly until the cream cheese melts and everything transforms into a silky sauce. If it's too thick, splash in some of that reserved pasta water.
- Bring it all together:
- Stir in the Parmesan, lemon zest, and juice. Add the cooked penne and toss everything until the pasta is evenly coated. Taste and adjust the seasoning if needed. Finish with parsley and serve immediately while it's still steaming.
Save to Pinterest This pasta has become my secret weapon for dinner parties. Friends always assume something this creamy and flavorful must be terrible for them. Watching their faces when I tell them it's actually a lightened-up version never gets old.
Making It Your Own
Don't be afraid to play with the heat level in this dish. Some nights I dial it up with extra cayenne, other times I keep it milder for the kids. The beauty of Cajun seasoning is that it's already perfectly balanced, so you're just adjusting intensity rather than重新inventing the flavor profile.
Perfect Pairings
A crisp green salad with a vinaigrette cuts through the richness beautifully. I also love serving this with simple steamed broccoli or roasted asparagus—something fresh and bright to balance the creamy, spicy pasta. A glass of chilled white wine doesn't hurt either.
Make-Ahead Magic
This pasta is best enjoyed fresh, but I've learned how to prep it for busy weeknights. The chicken can be seasoned and sliced up to a day ahead, stored in the refrigerator. Vegetables can be prepped and kept in airtight containers. Just don't combine everything until you're ready to eat—the sauce has a much better texture when made fresh.
- Warm leftover pasta gently with a splash of milk, never in the microwave if you can avoid it
- The sauce separates slightly when reheated but comes back together with a quick stir
- This dish actually tastes even better the next day as the flavors have more time to meld
Save to Pinterest There's something deeply satisfying about a dish that feels indulgent but still aligns with your goals. This pasta manages to be both comforting and conscientious—a rare combination worth savoring.
Recipe FAQs
- → Can I use regular penne instead of whole wheat?
Yes, regular penne works perfectly. Whole wheat is used here for added fiber and nutrients, but both cook similarly and achieve al dente texture within the same timeframe.
- → How can I make this spicier?
Add a pinch of cayenne pepper to the sauce or increase the Cajun seasoning. You can also incorporate diced jalapeños when sautéing the vegetables for fresh heat.
- → What are good substitutes for chicken?
Shrimp works beautifully in this sauce and cooks in just 2-3 minutes. Tofu is an excellent vegetarian option; press it first and pan-fry until golden for best results.
- → Can I prepare this ahead of time?
Cook all components separately and refrigerate for up to 2 days. Reheat gently on the stovetop with a splash of milk to restore creaminess. Combine just before serving for best texture.
- → How do I prevent the sauce from breaking?
Keep heat at medium when adding cream cheese and milk, stirring constantly until smooth. Avoid boiling. If it thickens too much, thin with reserved pasta water gradually.
- → Is this dish suitable for dairy-free diets?
Not in its current form due to cream cheese, milk, and Parmesan. Try coconut cream and nutritional yeast as substitutes for a dairy-free adaptation while maintaining creaminess.