Healthy Cajun Chicken Pasta

I love making this healthy cajun chicken pasta. First, it’s a one-pot meal, so it’s incredibly easy to make and clean up afterward, and I appreciate not having to use multiple pots and pans when cooking dinner.

Additionally, I love fitting pasta recipes into a healthy diet or meal plan. This recipe is a more nutritious version of a classic cajun pasta using whole wheat pasta and lean chicken breast. Plus, bell peppers, mushrooms, and onions add flavor and lots of nutrition. It’s a complete meal!

If you’re looking for more healthy chicken and pasta recipes, I recommend trying out some of my favorites such as Dijon mustard chicken and spinach, chicken broccoli pasta bake, baked chicken parmesan, and chicken ranch pasta. Check out all of my healthy chicken recipes.

Reasons to Love This Recipe

There are many reasons to love healthy creamy cajun chicken pasta! Here are a few:

• It’s packed with protein and veggies: Chicken is an excellent source of lean protein, and bell peppers and mushrooms add fiber; both help keep you full and satisfied.
• It includes good carbs: The whole wheat pasta used in this recipe is a good source of complex carbohydrates, which can provide sustained energy and help keep you feeling full.
• It’s packed with flavor: The cajun seasoning in this recipe adds a spicy and flavorful kick that is sure to satisfy your taste buds.
• It’s easy to make: This one-pot recipe is quick and easy to make, making it a great option for a weeknight dinner.
• It’s customizable: You can easily adjust the spice level or add more vegetables to suit your taste preferences.
• Meal prep: You can prepare the ingredients to make this recipe during the week quickly, make it entirely, store it in the fridge, or freeze it for easy heat and eat meal.

Ingredients

Here’s a breakdown of the ingredients in this healthy cajun pasta recipe:

• Whole wheat pasta: This type of pasta is made from whole wheat flour, which provides more fiber and nutrients than traditional white pasta. It has a heartier earthy taste than white pasta.
• Chicken breasts: Boneless, skinless chicken breasts are a lean source of protein that is low in fat and calories. I recommend purchasing organic chicken breast when possible.
• Cajun seasoning: This spice blend typically includes paprika, cayenne pepper, garlic powder, and other spices. It adds a bold, spicy flavor to the dish.
• Bell peppers: Colorful bell peppers add nutrition and flavor to the dish. They are a good source of vitamin C and other antioxidants. 
• Sliced white mushrooms (not pictured): The mushrooms are added to the dish for flavor and texture. They are cooked with the other vegetables in the recipe and are a good source of vitamins and minerals, including potassium and vitamin D.
• Onion and garlic cloves: These aromatics add depth of flavor to the dish and are also rich in antioxidants.
• Chicken broth: Chicken broth makes a light and flavorful sauce that ties the dish together. You can use low-sodium or regular chicken broth.
• Half and half: half and half is used to add creaminess to the sauce without adding excess calories or fat. Of course, you can use heavy cream too.
• Grated cheese. Grated parmesan cheese is added for flavor. You can also use grated romano or asiago cheese.
• All-purpose flour: It is combined with the half and half to create a slurry, which is then added to the pot with the other ingredients to thicken the sauce. You can also use cornstarch or any gluten-free flour.

How to make healthy cajun chicken pasta

• First, get a large pot or dutch oven and fill it with salted water. Follow the pasta package instructions to cook until it’s al dente, which means it’s firm but not crunchy. Once done, drain the pasta and set it aside.

• While the pasta is cooking, take a small bowl and mix two teaspoons of cajun seasoning, garlic powder, onion powder, and 1/2 teaspoon of salt. This seasoning mix is going to make the chicken taste fantastic! Sprinkle it over the chicken breast and mix it until the chicken is evenly coated.
• Heat a tablespoon of olive oil over medium-high heat using the same pot you used to cook the pasta. You can also use a skillet for this step. Once the oil is hot, add the chicken and cook it for about 5-6 minutes on each side until it’s browned and cooked. Once cooked, remove the chicken from the pot and set it aside on a plate.

• Drizzle the remaining olive oil in the same pot and add the onions and bell peppers. Cook them over medium-high heat until they soften, and the onions become translucent, which should take about 4 minutes.
• Then, add the mushrooms and cook for 3-4 minutes until they soften.

• Push the veggies to the side of the pot and add the garlic. If needed, add a little more olive oil directly to the garlic and cook it for about 1 minute before stirring all the veggies together.
• Pour in the chicken stock and stir it to scrape up any brown bits on the bottom of the pot. This will add more flavor to the sauce.

• In a small bowl, whisk together the flour and half and half until it forms a smooth slurry. Add the slurry to the pot with the other ingredients and stir it in.
• Cook the vegetables and sauce over medium heat until it starts to simmer and the sauce thickens. This should take around 3-5 minutes, sometimes up to 6-7 minutes. The sauce will only thicken enough to cling to the pasta.

• Stir in the grated cheese, the last two teaspoons of cajun seasoning, and 1/4 teaspoon salt. Taste the sauce and adjust the seasoning if necessary – if it needs more salt, add another ¼ teaspoon.
• Add the chicken and pasta into the sauce and toss everything together until evenly distributed. Continue cooking for 1-2 minutes or until the sauce coats the pasta and is hot.
• Finally, serve the healthy cajun chicken pasta with extra parmesan cheese. Enjoy!

Cooking Tips

• Cook the pasta al dente: Be sure to follow the package directions and cook pasta until it’s al dente, which means it’s cooked through but still has a firm texture. Overcooking the pasta can result in a mushy dish.
• Cut the chicken into strips or bite-sized pieces—either way, you want the pieces to be similar sizes, so it cooks evenly.
• Coat the chicken evenly: Coat it evenly when mixing the cajun seasoning with the chicken. This will ensure that each piece of chicken is flavorful and well-seasoned.
• Cook the chicken until browned: Make sure to cook the chicken until it’s browned on both sides and cooked through, which should take about 5-6 minutes per side. This will help to give the dish a nice texture and flavor.
• Thicken the sauce slowly: When thickening the sauce with the flour and half-and-half mixture, make sure to do it slowly and keep stirring. This will help prevent lumps from forming and ensure a smooth, velvety texture.
• Add the chicken and pasta at the end: After the sauce has thickened, add the chicken and pasta to the pot and toss until they are evenly coated. Cook for 1-2 minutes until the pasta is hot and the sauce has coated everything.
• Serve with extra cheese: For added flavor, serve this easy one-pot chicken cajun pasta with additional grated Parmesan or Romano cheese. Enjoy!

Substitutions

If you’re looking to make substitutions to this creamy cajun chicken pasta recipe, a variety of options can help you customize the dish. Here are a few ideas:

• Oil: Swap in your favorite oil or you can use butter.
• Protein: You can substitute the chicken with other types of protein, such as shrimp, tofu, turkey, or andouille sausage.
• Pasta: If you prefer a gluten-free option, you can use pasta made from brown rice or quinoa instead of whole wheat pasta. I recommend the jovial GF pasta bran as it best holds up in this pasta dish.
• Vegetables: The recipe is versatile, and you can add more veggies, such as zucchini, diced tomatoes, mushrooms, corn or spinach, or remove bell peppers or onions if you don’t like them.
• Spices: Cajun seasoning has a bold flavor, but you can use other spice blends such as Italian seasoning, taco seasoning, ranch seasoning, or even a simple mix of salt, pepper, and dried herbs.
• Sauce: Instead of half and half, you can use a dairy-free alternative, such as coconut milk or almond milk, or a small amount of low-fat cream cheese or sour cream. To keep the saturated fat low you can also swap in plain Greek Yogurt.

Storage Tips

If you want to meal prep cajun chicken pasta and store it for the week, here are a few steps you can follow to make sure it stays fresh and delicious:

For the week: 

• For storing leftovers in the fridge, let the recipe cool down first and then transfer it to airtight containers. It should be good for 3-4 days. You can also divide it into meal prep bowls for convenience. Freeze any leftovers you’re not going to eat within that time.

For the freezer: 

• Let the pasta and sauce cool down to room temperature if you want to freeze it. Then, divide it into individual portions using freezer-safe containers. Putting the pasta and sauce next to each other and mixing them after they’re warmed up is best. This will help keep the pasta from absorbing too much sauce and getting mushy.
• Don’t forget to label the containers with the date and contents, so you can easily find what you’re looking for in the freezer.
• You can freeze the containers for up to 3 months.
• When reheating the frozen pasta, it’s best to thaw it overnight in the fridge or defrost it in the microwave. Then, reheat it on the stovetop or in the microwave until it’s heated. If the sauce is too thick, add a little chicken broth or water to thin it out.