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healthy cajun chicken pasta recipe

Heathy Cajun Chicken Pasta

Healthy cajun chicken pasta is a flavorful and satisfying one-pot dinner recipe that combines juicy pieces of chicken with colorful bell peppers, onions, and garlic in a spicy cajun seasoning. The easy cajun pasta with chicken is tossed with al dente pasta and a creamy sauce made with chicken broth and half and half. You can also prep ahead to help this recipe come together quickly during the busy workweek.
5 from 2 votes
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Course: Main Course
Cuisine: American
Keyword: creamy cajun chicken pasta, healthy cajun chicken pasta, healthy cajun pasta with chicken
Prep Time: 25 minutes
Cook Time: 40 minutes
Total Time: 1 hour 5 minutes
Servings: 6 people
Calories: 338kcal


  • cutting board
  • sharp knife
  • 5 1/2 quart dutch oven


  • 8 ounces dry linguini pasta this is half of a 1lb box
  • 4 teaspoons cajun seasoning divided
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon salt divided
  • 3 tablespoons extra virgin olive oil
  • 1.5 lbs boneless skinnless chicken breasts cut into even strips or bite-sized chunks
  • 1 medium white onion peeled and cut into slices
  • 1 red bell pepper core, seeded, and cut into slices
  • 1 yellow bell pepper core, seeded, and cut into slices
  • 1 8-ounce package of sliced white mushrooms
  • 1 teaspoon minced garlic 2 -3 cloves, depending on the size.
  • 1 cup chicken stock or broth
  • 1/2 cup half and half
  • 2 teaspoons all-purpose flour can substitute gluten free flour
  • 1/3 cup grated parmesan cheese can also use romano cheese


  • In a large pot or dutch oven, cook the pasta in salted water according to the package directions until it is al dente. Once cooked, drain the pasta and set it aside.
  • While the pasta is cooking, mix 2 teaspoons of cajun seasoning, garlic powder, onion powder, and 1/2 teaspoon of salt in a small bowl.
  • Sprinkle the seasoning mix over the chicken breast and mix until the chicken is coated.
  • Using the same pot you used to cook the pasta, drizzle a tablespoon of olive oil and heat it over medium-high heat. When the oil is hot, add the chicken and cook for 5-6 minutes on each side until the chicken is 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 over medium-high heat until the vegetables soften and the onions become translucent, which should take about 4 minutes.
  • Then, stir in the mushrooms and cook for 3-4 minutes or until the mushrooms soften.
  • Push the vegetables to the side of the pot and add the garlic. If needed, drizzle in a little more olive oil directly on the garlic and cook it for about 1 minute before stirring the vegetables together.
  • Stir in the chicken stock, scraping up any brown bits on the bottom of the pot.
  • In a small bowl, whisk together the flour and half and half until it forms a smooth slurry. Stir the slurry into the pot with the other ingredients.
  • Cook the vegetables and sauce over medium heat until it starts to bubble and the sauce begins to thicken. Note that the sauce will only thicken enough to cling to the pasta, which should take 3-5 minutes, and sometimes up to 6-7 minutes.
  • Stir in the grated cheese, the last 2 teaspoons of cajun seasoning, and 1/2 teaspoon salt. Taste the sauce and adjust the seasoning if necessary.
  • Add the chicken and pasta into the sauce and toss until evenly distributed. Continue cooking for 1-2 minutes or until the sauce coats the pasta and is hot. Serve with extra parmesan cheese.


Storage Tips
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.


Serving: 1g | Calories: 338kcal | Carbohydrates: 31g | Protein: 37g | Fat: 4g | Fiber: 5g | Sugar: 7g