Creamy Cajun Chicken Pasta Lite

The first time I made this lighter Cajun pasta, my husband actually asked if I'd sneaked in heavy cream. That creamy coating clings to every penne curve while packing just enough heat to make you reach for your water glass. I started experimenting with reduced-fat versions after realizing I could enjoy restaurant-style flavors without the post-dinner food coma. Now it's become our Friday night staple, right there on the couch with Netflix queued up.

Last summer, my sister came over exhausted from a crazy work week. I threw this together in under 40 minutes while she sat at my island, sipping wine and complaining about her boss. By the time we sat down to eat, she'd forgotten everything except asking for seconds. That's when I knew this recipe wasn't just about cutting calories—it was about comfort food that actually comforts you back.

Ingredients

• Whole wheat penne: The extra fiber and slightly earthier flavor make this feel substantial rather than like diet food
• Chicken breasts: Slicing them into strips ensures they cook quickly and stay juicy instead of drying out
• Cajun seasoning blend: I make my own with paprika, garlic powder, salt, and pepper to control the sodium
• Reduced-fat cream cheese: This creates the silky base without the heaviness of full-fat versions
• Bell peppers: Red and yellow add sweetness that balances the spice while adding beautiful color
• Lemon: Both zest and juice cut through the creaminess and brighten every bite

Instructions

Get your pasta water going:

Boil a large pot of salted water and cook the penne until it's got that perfect al dente bite, usually about a minute less than the package directions suggest

Season the chicken while waiting:

Toss the chicken strips with Cajun seasoning, smoked paprika, garlic powder, salt, and pepper until evenly coated

Sear the chicken:

Heat olive oil in your largest skillet over medium-high heat and cook the chicken for 4 to 5 minutes until golden and cooked through, then set it aside on a plate

Cook your vegetables:

In the same skillet, add the sliced bell peppers and onion, sautéing for 4 to 5 minutes until softened, then add the minced garlic for just 1 minute until 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 smooth, adding pasta water if needed to reach your desired consistency

Bring it all together:

Stir in the Parmesan cheese, lemon zest, and juice, then add the cooked penne and toss everything together until well combined

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My friend Sarah claimed she hated spicy food until she tried this at my place. Now she requests it every time she comes over, saying the heat level is just right. There's something satisfying about watching someone convert to a new flavor profile right at your dinner table.

Making It Your Own

Sometimes I swap the chicken for shrimp during summer when I want something lighter. The shrimp only need 2 to 3 minutes per side, so I add them after the vegetables instead of cooking separately. Tofu works surprisingly well too—just press it first and use a bit more oil to get those golden edges.

Heat Level Hacks

My kids can't handle much spice, so I often make a milder version with just half the Cajun seasoning and paprika. When it's just adults, I add cayenne pepper directly to the sauce rather than the chicken, creating pockets of heat instead of an overall fire. This way everyone can customize their own bowl at the table.

Perfect Pairings

A simple green salad with vinaigrette cuts through the richness beautifully. I also love serving crusty bread for soaking up extra sauce. A light white wine like Pinot Grigio complements the spices without competing.

• Keep some extra lemon wedges on the table for those who love extra brightness
• Fresh basil works as a garnish alternative if parsley isn't your thing
• The flavors actually deepen overnight, making this a great make-ahead lunch

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This recipe proves that comfort food doesn't have to leave you feeling weighed down.

Recipe Questions & Answers

→ Can I make this dish gluten-free?

Yes, simply substitute the whole wheat penne with your favorite gluten-free pasta and ensure your Cajun seasoning is certified gluten-free.

→ How can I make it spicier?

Add a pinch of cayenne pepper to the chicken seasoning or incorporate diced jalapeños with the vegetables for extra heat.

→ Can I use regular pasta instead of whole wheat?

Absolutely, regular penne works well though whole wheat provides more fiber and nutrients per serving.

→ How do I store leftovers?

Store in an airtight container in the refrigerator for up to 2 days. Reheat gently with a splash of milk to restore creaminess.

→ What protein alternatives work well?

Shrimp cooks faster and pairs beautifully with Cajun flavors, or use cubed tofu for a vegetarian option that absorbs the spicy sauce wonderfully.