Creamy Cajun Chicken Pasta Lite

The first time I made this lighter Cajun pasta, my husband actually asked if I'd forgotten to make it 'diet friendly' because the sauce was so velvety and rich. That's the magic of using reduced-fat cream cheese with a splash of low-fat milk, you get all that luxurious texture without the heavy calorie load. I started making this version when we were trying to eat healthier but refused to give up our favorite comfort foods.

Last winter, my sister came over exhausted from a brutal week at work, and I whipped this up while she collapsed on my couch. When she took that first bite, her eyes actually widened, and she said this was exactly what she'd been craving but thought she couldn't have on her meal plan. Now she requests it every time she visits, and I've learned to double the recipe because leftovers disappear remarkably fast.

Ingredients

• Whole wheat penne: The nutty flavor stands up beautifully to bold Cajun spices and holds its texture perfectly
• Chicken breasts: Slicing them into strips ensures every bite gets seasoned and cooks evenly
• Cajun seasoning blend: Homemade or store-bought, this is the flavor backbone that makes the dish sing
• Smoked paprika: Adds a subtle smoky depth that tastes like it cooked for hours
• Bell peppers: Red and yellow bring natural sweetness that balances the spicy heat
• Reduced-fat cream cheese: The secret to that luscious sauce without the heavy cream calorie bomb
• Lemon: Both zest and juice cut through the richness and brighten every single bite

Instructions

Get your pasta water going:

Boil a large pot of salted water and cook that penne until it's perfectly al dente, then drain but remember to save that precious quarter cup of pasta water.

Season your chicken strips:

Toss those chicken pieces in a bowl with the Cajun seasoning, paprika, garlic powder, salt, and pepper until they're evenly coated.

Sear the chicken to golden perfection:

Heat the olive oil in your large skillet over medium-high heat and cook the chicken strips for about 4 minutes until they're beautifully golden and cooked through.

Soften those colorful peppers:

In the same skillet, toss in the sliced bell peppers and red onion, sautéing them until they're tender and fragrant.

Build the creamy sauce:

Lower the heat to medium, return the chicken to the pan, and stir in the cream cheese and milk until everything is smooth and velvety.

Bring it all together:

Stir in the Parmesan, lemon zest, and juice, then add that cooked penne and toss until every strand is coated in that gorgeous sauce.

Save

This pasta became my go-to dinner for exhausted weeknights when I want something that feels special but doesn't require three hours of prep. There's something incredibly comforting about watching the creamy sauce coat each piece of pasta, knowing it's actually nourishing my family instead of weighing us down.

Make It Your Own

I've discovered that swapping chicken for shrimp works beautifully, just add them during the last two minutes so they don't overcook. Sometimes I throw in fresh spinach right at the end, letting it wilt slightly in that hot sauce for an extra boost of greens.

Serving Suggestions

A crisp green salad with a vinaigrette cuts through the richness perfectly, though my family often requests steamed broccoli on the side. I love serving this with crusty whole wheat bread to soak up every last drop of that incredible sauce.

Storage And Meal Prep

This pasta holds up surprisingly well for meal prep, though I recommend storing the sauce separately from the pasta if you're making it ahead. The flavors actually deepen overnight, making it taste even better the next day for lunch.

• Portion into airtight containers and refrigerate for up to 2 days
• Add a splash of milk when reheating to restore creaminess
• The pasta will continue absorbing liquid, so keep extra milk on hand for leftovers

Save

Sometimes the simplest adaptations yield the most satisfying results, and this lighter pasta proves you don't have to sacrifice flavor to eat well.

Recipe FAQ

→ Can I use regular pasta instead of whole wheat?

Yes, absolutely. Regular penne works equally well. Whole wheat penne adds extra fiber and a nuttier flavor, but traditional pasta will deliver the same creamy, satisfying results.

→ How do I prevent the sauce from becoming too thick?

The reserved pasta water is your secret weapon. Add it gradually while stirring until you reach your preferred consistency. The starch helps the sauce cling beautifully to the pasta while keeping it silky.

→ What can I substitute for reduced-fat cream cheese?

Greek yogurt or sour cream work well as lighter alternatives. You can also use full-fat cream cheese if you prefer richer flavor—adjust the milk quantity as needed for desired consistency.

→ How can I make this dish spicier?

Add cayenne pepper or red pepper flakes to taste. A pinch of hot sauce or jalapeños stirred into the sauce at the end also delivers wonderful heat without overpowering the Cajun seasoning.

→ Is this dish suitable for meal prep?

Yes, it keeps beautifully in airtight containers for up to 2 days. Reheat gently on the stovetop with a splash of milk if the sauce thickens. Add fresh parsley and a squeeze of lemon just before serving to brighten flavors.

→ What proteins can I use instead of chicken?

Shrimp cooks quickly and pairs wonderfully with Cajun spices. Tofu provides a vegetarian option—pan-fry until golden, then proceed as directed. Turkey breast strips are another leaner alternative.