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If you’re craving a pasta dish that packs a punch without the heaviness, this Healthier Cajun Chicken Pasta Recipe is an absolute must-try. Bursting with bold Cajun spices, tender whole wheat penne, and a creamy parmesan sauce that feels indulgent yet balanced, this recipe transforms everyday ingredients into a vibrant, satisfying meal. It’s the perfect blend of comforting and nutritious, bringing a bright splash of color and flavor to your dinner table that everyone will rave about.
Ingredients You’ll Need
Getting your ingredients ready for this recipe is a breeze, yet each one plays a crucial role in creating that fantastic combination of taste and texture. From the wholesome whole wheat penne that adds fiber and nuttiness to the luscious parmesan that melts into the sauce, every component has its moment to shine.
- Whole wheat penne (8 ounces): A heartier, fiber-rich alternative to regular pasta that adds texture and keeps things light.
- Chicken breasts (2 large): The lean protein base that absorbs the bold Cajun seasoning beautifully.
- Cajun seasoning (4 teaspoons): The star spice blend that delivers warmth and a kick of flavor.
- Olive oil (2 teaspoons): For searing the chicken and sautéing veggies with a healthy fat boost.
- Yellow onion (1, diced): Adds a touch of sweetness and depth to the sautéed vegetable mix.
- Red bell pepper (1, sliced): Brings vibrant color and a subtle natural sweetness.
- Sliced mushrooms (1 cup): Earthy and meaty, they add complexity and umami.
- Minced garlic (3-4 cloves): The aromatic punch that elevates every bite.
- Milk (1 1/2 cups): Creates a creamy base for the sauce without overpowering the spice.
- Cornstarch (1 tablespoon): Helps thicken the sauce into a silky coating for the pasta.
- Freshly grated parmesan cheese (1 cup, plus more for garnish): Melts into the sauce for richness and adds salty, savory notes.
- Roma tomato (1, diced): A fresh, juicy garnish that brightens the dish with a little acidity.
How to Make Healthier Cajun Chicken Pasta Recipe
Step 1: Preheat and Prepare
Start by preheating your oven to 375º F. This ensures it’s ready to finish cooking the chicken later, giving it that perfect juicy texture. Meanwhile, cook the whole wheat penne according to the package directions—make sure to salt the water well for flavor.
Step 2: Slice and Season the Chicken
Next, carefully slice each chicken breast horizontally into two thinner pieces. This helps them cook evenly and soak up the Cajun seasoning faster. Coat each piece generously with one teaspoon of the seasoning on both sides so every bite has that signature spicy flair.
Step 3: Sear the Chicken
Heat 1 teaspoon of olive oil in a large skillet over medium heat. Place the seasoned chicken in a single layer and cook for about 4 to 5 minutes on each side until golden and slightly crisp. This step locks in the flavor and creates a lovely crust.
Step 4: Finish Baking the Chicken
Transfer the seared chicken pieces onto a baking sheet and pop them into your preheated oven. Bake for 10 to 12 minutes until cooked through and juicy. This last step ensures the chicken stays tender and perfectly done without drying out.
Step 5: Sauté the Vegetables
Add the remaining olive oil to the same skillet used for the chicken. Toss in the diced onion, sliced red bell pepper, mushrooms, and minced garlic. Cook over medium heat for 4 to 5 minutes until the onion turns translucent and the vegetables soften just enough to release their natural sweetness.
Step 6: Prepare the Creamy Sauce
Mix the cornstarch into the milk, stirring until smooth and free of lumps. Pour this milk mixture into the skillet with the sautéed veggies. Heat it up until it just starts to simmer, then reduce the heat to medium-low and let it gently bubble for 4 to 5 minutes.
Step 7: Add the Cheese and Pasta
Stir in the freshly grated parmesan cheese until it completely melts into the sauce, giving it that irresistible creamy texture. Then add your drained whole wheat penne right into the skillet, stirring thoroughly so every piece of pasta gets coated in the flavorful sauce.
Step 8: Slice and Combine
Remove the chicken from the oven and slice it into strips. Plate the creamy pasta first, then arrange the Cajun chicken strips on top. Finish by garnishing with freshly diced roma tomatoes and a sprinkle of extra parmesan for a pop of color and freshness.
How to Serve Healthier Cajun Chicken Pasta Recipe
Garnishes
A handful of freshly chopped parsley or basil adds a fresh, herby touch that pairs beautifully with the creamy, spicy flavors. You can also sprinkle a dash of smoked paprika for extra color and depth.
Side Dishes
This pasta pairs wonderfully with a crisp green salad dressed simply with lemon and olive oil to balance the richness. Roasted vegetables like asparagus or broccoli also complement the dish with their slight bitterness and crunch.
Creative Ways to Present
Serve this pasta in rustic bowls so the colors of the veggies and spices truly stand out. For a fun twist, turn it into a bake: layer the pasta and chicken in a casserole dish, top with extra parmesan, and broil until golden and bubbly.
Make Ahead and Storage
Storing Leftovers
Store any leftovers in an airtight container in the refrigerator for up to 3 days. The pasta will continue to soak up the sauce, making it even more flavorful the next day.
Freezing
You can freeze leftovers in a freezer-safe container for up to one month. Keep in mind that the texture of the pasta may soften upon thawing, so if you prefer, freeze the chicken and sauce separately for better results.
Reheating
Reheat gently on the stovetop over low heat, adding a splash of milk or water if the sauce has thickened too much. Microwaving works too but stir halfway through to ensure even heating.
FAQs
Can I use chicken thighs instead of breasts?
Absolutely! Chicken thighs will add a richer flavor and stay juicy, but adjust cooking times as thighs can take a bit longer to cook through.
Is there a dairy-free way to make this recipe?
Yes, you can substitute the milk with unsweetened almond or oat milk and use a dairy-free cheese alternative for a creamy vegan-friendly version.
Can I make this dish spicier?
Definitely! You can increase the amount of Cajun seasoning or add a pinch of cayenne pepper to the sauce for an extra kick.
What if I don’t have whole wheat penne?
Regular penne or any pasta shape you love works perfectly. Just adjust cooking times according to the pasta type.
How can I add more veggies to this recipe?
Feel free to toss in zucchini, spinach, or even kale while sautéing the onions and peppers to amp up the nutrition and flavor.
Final Thoughts
This Healthier Cajun Chicken Pasta Recipe is a true game changer when you want a quick, flavorful, and nourishing meal. The balance of spicy, creamy, and fresh elements keeps every bite exciting. I encourage you to give it a try and watch it become a beloved staple in your home—it’s comfort food with a wholesome twist, and once you taste it, you’ll be hooked!
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Print
Healthier Cajun Chicken Pasta Recipe
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Total Time: 25 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Stovetop
- Cuisine: American
- Diet: Low Fat
Description
This Healthier Cajun Chicken Pasta combines whole wheat penne with flavorful, spiced chicken breasts, sautéed vegetables, and a creamy parmesan sauce. It’s a balanced meal featuring lean protein, whole grains, and vibrant veggies, perfect for a quick and tasty dinner that’s both hearty and nutritious.
Ingredients
Pasta
- 8 ounces whole wheat penne
Chicken
- 2 large chicken breasts (about 12–14 ounces total)
- 4 teaspoons Cajun seasoning
- 2 teaspoons olive oil, divided
Vegetables & Aromatics
- 1 yellow onion, diced
- 1 red bell pepper, sliced
- 1 cup sliced mushrooms
- 3–4 cloves garlic, minced
- 1 roma tomato, diced (for garnish)
Sauce
- 1 1/2 cups milk (preferably low-fat or 2%)
- 1 tablespoon cornstarch
- 1 cup freshly grated Parmesan cheese, plus more for garnishing
Instructions
- Preheat the Oven: Set your oven to 375º F to prepare for finishing the chicken after searing it on the stove.
- Cook Pasta: Prepare the whole wheat penne according to package instructions until al dente. Drain and set aside.
- Slice Chicken: Carefully cut each chicken breast horizontally into two thin pieces, resulting in four thin chicken cutlets for even cooking and better flavor absorption.
- Season Chicken: Use 1 teaspoon of Cajun seasoning on each chicken piece, coating both sides thoroughly to ensure a well-spiced profile.
- Sear Chicken: Heat 1 teaspoon of olive oil in a large skillet over medium heat. Place chicken in a single layer and cook for 4-5 minutes on one side. Flip and cook for another 4-5 minutes until nicely browned.
- Bake Chicken: Transfer the seared chicken pieces to a baking sheet and bake in the preheated oven for 10-12 minutes until completely cooked through.
- Sauté Vegetables: Add the remaining 1 teaspoon of olive oil to the same skillet. Add diced onion, sliced red bell pepper, mushrooms, and minced garlic. Cook over medium heat for 4-5 minutes until onions are translucent and vegetables are tender.
- Prepare Sauce Mixture: In a small bowl, whisk the cornstarch into the milk, ensuring there are no lumps.
- Add Sauce to Skillet: Pour the milk and cornstarch mixture into the skillet with the sautéed vegetables. Heat over medium until the mixture comes to a simmer.
- Simmer and Thicken Sauce: Lower the heat to medium-low and let the sauce simmer for 4-5 minutes until it thickens slightly.
- Add Parmesan Cheese: Stir freshly grated Parmesan cheese into the sauce until fully melted and smooth, forming a creamy sauce coating the vegetables.
- Combine Pasta and Sauce: Add the cooked and drained penne pasta into the skillet. Toss everything together carefully to coat the pasta evenly with the sauce and vegetables.
- Serve: Plate the pasta mixture. Slice the baked chicken into strips and arrange on top. Garnish with diced roma tomato and additional Parmesan cheese for a fresh and cheesy finish.
Notes
- For a lighter version, use skim milk or plant-based milk alternatives.
- Adjust Cajun seasoning amount based on desired spice level.
- Use freshly grated Parmesan cheese for better melting and flavor.
- Ensure chicken is cooked through by checking internal temperature reaches 165º F.
- Whole wheat penne adds fiber and nutrients compared to traditional pasta.
- Leftover pasta can be refrigerated for up to 3 days in an airtight container.
