Pin 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.
I enjoy making this dish when I want a comforting meal that doesn't feel heavy yet satisfies my craving for bold Cajun flavors.
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.
Pin My family loves gathering around the table to enjoy this flavorful pasta, making mealtime truly special.
Notes
For extra flavor, add a squeeze of fresh lemon juice before serving. Swap Greek yogurt for light sour cream if preferred.
Required Tools
Large pot, large nonstick skillet, sharp knife and cutting board, wooden spoon or spatula, measuring cups and spoons
Nutritional Information
Calories 410, Total Fat 8 g, Carbohydrates 49 g, Protein 36 g per serving
Pin This dish delivers bold flavor with a healthy twist, perfect for weeknight dinners that impress.
Recipe FAQ
- → Can I use gluten-free pasta instead?
Yes, gluten-free pasta works well as a substitute for whole-wheat pasta to accommodate dietary needs without altering flavors significantly.
- → What can I substitute for Greek yogurt in the sauce?
Light sour cream or a dairy-free yogurt alternative can replace Greek yogurt, maintaining the sauce’s creamy texture.
- → How spicy is the Cajun seasoning in this dish?
The Cajun seasoning provides a moderate heat balanced by creamy elements; adjust the cayenne pepper amount to control spiciness.
- → Can I prepare this dish ahead of time?
It's best served fresh, but you can prepare components separately and combine them just before serving to maintain texture and flavor.
- → What vegetables are included in the dish?
The recipe includes red and green bell peppers, red onion, garlic, and baby spinach to add color and freshness.