Save to Pinterest The aroma of Cajun spices filling my tiny apartment kitchen late one Tuesday evening is what sold me on this dish forever. I had been experimenting with lighter versions of my favorite comfort foods, and this one accidentally tasted better than the full-fat original I grew up eating. My roommate wandered in with a suspicious look, took one bite, and immediately asked for the recipe. That is when I knew this wasnt just another diet dinner substitute.
Last summer, I made this for my father who claims to hate healthy food. He finished his bowl, leaned back, and said this is what eating well should taste like. Watching someone discover that lighter does not mean less delicious is exactly why I keep this recipe in regular rotation. The peppers add such sweetness that balances the heat beautifully.
Ingredients
- 300 g (10 oz) whole wheat penne: The nutty flavor stands up to the bold spices and adds fiber without anyone noticing the difference
- 2 large boneless skinless chicken breasts: Slice against the grain for the most tender strips that cook evenly and stay juicy
- 1 tablespoon olive oil: Just enough to get a nice golden sear on the chicken without weighing down the dish
- 1 teaspoon Cajun seasoning: The flavor powerhouse here, adjust up or down based on your heat tolerance
- 1/2 teaspoon smoked paprika: Adds that subtle smoky depth that makes Cajun food taste authentic
- 1/2 teaspoon garlic powder: Layers savory flavor without burning like fresh garlic might during high heat cooking
- 1/2 teaspoon salt: Enhances all the spices without overwhelming the natural flavors
- 1/4 teaspoon black pepper: Adds just enough background warmth to complement the Cajun blend
- 1 red bell pepper and 1 yellow bell pepper: Thinly sliced they become sweet and tender, creating beautiful color contrast
- 1 small red onion: Provides a mild bite that mellows into sweetness as it cooks down
- 2 cloves garlic: Fresh minced garlic brings aromatic punch that the powder cannot replicate
- 150 ml reduced-fat cream cheese: Creates the velvety base while keeping calories in check
- 120 ml low-fat milk: Thins the sauce to perfect coating consistency without heavy cream
- 30 g grated Parmesan cheese: Adds salty umami that makes the sauce taste richer than it actually is
- Zest and juice of 1/2 lemon: Brightens the entire dish and cuts through the creaminess perfectly
- 1 tablespoon fresh parsley: Adds fresh color and a light herbal finish to each bowl
Instructions
- Get your pasta water bubbling:
- Cook the penne until it has that pleasant bite in the center, then drain but remember to save that starchy pasta water which is liquid gold for fixing sauce consistency
- Season the chicken generously:
- Toss the strips in a bowl with all those spices until they are evenly coated, letting them sit for a few minutes helps the flavors penetrate the meat
- Sear the chicken until golden:
- Heat your olive oil until it shimmers, then add the chicken in a single layer, letting it develop a nice crust before flipping and cooking until just cooked through
- Caramelize the vegetables:
- In that same flavor-packed skillet, cook the peppers and onions until they start to soften and brown in spots, then add the fresh garlic for just one minute so it does not burn
- Build the creamy sauce:
- Lower the heat, return the chicken to the pan, then stir in the cream cheese and milk until everything melts together into a glossy coating, adding pasta water if needed
- Finish and toss everything:
- Stir in the Parmesan and bright lemon elements, add your cooked pasta, and toss until every piece is coated in that spiced creamy sauce
Save to Pinterest This recipe has become my go-to when friends come over for dinner and I want something impressive but not heavy. Last month, my friend who never cooks asked for the recipe because her husband kept talking about it days later. There is something so satisfying about serving food that makes people feel cared for.
Making It Your Own
I have learned that this sauce base is incredibly forgiving and adaptable. Once I added a handful of spinach at the end just to wilt it into the pasta, and it became a new favorite variation. The creamy Cajun flavors work with so many vegetables you have on hand.
Timing Is Everything
The secret to restaurant-quality results is having everything prepped before you start cooking. I lay out all my ingredients in little bowls like they do on cooking shows, and it makes the actual cooking feel effortless and enjoyable instead of stressful.
Serving Suggestions
A simple green salad with vinaigrette cuts through the richness perfectly. I also love serving crusty whole grain bread on the side for soaking up any extra sauce. Sometimes I steam broccoli and toss it with garlic to round out the meal.
- Let the dish rest for 5 minutes before serving so the sauce thickens slightly
- Extra Cajun seasoning on the table lets heat lovers adjust their own portions
- This pasta actually tastes better the next day as the spices meld together
Save to Pinterest There is something deeply comforting about a bowl of pasta that does not leave you feeling weighted down. This is the kind of dinner that makes you feel nourished and satisfied in every possible way.
Recipe FAQs
- → Can I use regular pasta instead of whole wheat?
Yes, you can substitute regular penne for whole wheat. The cooking time remains the same—cook until al dente according to package instructions.
- → How do I make this spicier?
Add a pinch of cayenne pepper to the Cajun seasoning mix, or increase the amount of Cajun seasoning itself. Start with small amounts and adjust to your heat preference.
- → What can I use instead of chicken?
Shrimp works beautifully—cook for 2-3 minutes per side until pink. Tofu is an excellent plant-based option; press it first and cook until lightly golden.
- → Is this dish freezer-friendly?
Best enjoyed fresh, but leftovers keep refrigerated for up to 2 days. Cool completely before storing. Reheat gently on the stovetop with a splash of milk to restore creaminess.
- → What if my sauce is too thick?
Reserve 1/4 cup pasta water while draining—this starchy liquid helps loosen the sauce. Add it gradually while stirring until you reach desired consistency.
- → Can I prep ingredients ahead?
Slice vegetables and chicken 2-3 hours ahead; store separately in airtight containers. Season chicken just before cooking to prevent excess moisture from building up.