Do you ever feel like you are stuck in a rut with your recipe rotation? We can often feel burnt out from the same few easy recipes, but we need the convenience for the work week–am I right? For most of us, our busy lifestyles prevent us from exploring recipes outside of our comfort zone. When we know we have a short list of easy, minimal-ingredient 30-minute meals, why try anything new? However, it’s good to keep in mind that variety not only is nutritionally wise but also increases the satisfaction in our meals. I am all for a quick and easy homemade weeknight meal!
Cajun chicken pasta was one of the very first recipes I learned to cook on my own. I had so much fun trying out different ingredients in the recipe each time I made it until I finally had the perfect dish and combination of flavors. However, every recipe that I tried called for heavy cream and high-calorie ingredients. It became my mission to perfect my own “better for you” cajun chicken pasta!
This healthy, macro-friendly cajun chicken pasta is a fun new recipe that is perfect for any busy weeknight. It’s so quick and easy, and the whole family will think it’s delicious! I recommend pairing this entrée with a side salad and a take-and-bake Italian loaf to complete the meal.
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3 Reasons Why You Will Love This Macro-Friendly Cajun Chicken Pasta Recipe
- It has a non-dairy creamy sauce that is delicious! I used lite coconut milk in this recipe to substitute for heavy cream. It’s plant-based and lactose-free, and also much lower in saturated fat!
- You can easily leave out a few of the vegetable ingredients, or switch them up based on what you have in the pantry or fridge. It’s a no-stress recipe that you can add to your recipe rotation!
- It has a great balance of macros: whole grain pasta for healthy carbohydrates, a satisfying non-dairy cream sauce and olive oil to incorporate healthy fats, and chicken breasts for lean protein sources. It's perfect to add to your macro-friendly meal plan for women.
Ingredients
- 1 ½ lbs boneless skinless chicken breast, cut into cubes.
- 1 red bell pepper, sliced
- 2-3 Tbsp Cajun seasoning (I use Slap ya Mama Louisiana style cajun seasoning, available on amazon)*
- 1 green onion, chopped
- 1 7-oz jar sun dried tomatoes, drained
- 1 Tbsp lemon juice
- 1 cup lite coconut milk (I buy Kroger brand)
- 2 tsp dried parsley
- 4 garlic cloves, minced
- 2 Tbsp Olive oil
- 8 oz. whole grain linguine pasta
- 2 Tbsp butter
- ½ tsp paprika
- ¼ c grated parmesan cheese
- Pinch of salt
- Black pepper to taste
- *I use 3 Tbsp cajun seasoning because I like this dish spicy! Use 2 Tbsp if you like medium heat.
Kitchen Tools Required
- Bowl
- cutting board
- large deep skillet
- large spoon
- knife
- measuring cups and spoons
- strainer
- large pot
How to Make Healthy Cajun Chicken Pasta
- Roll pieces of chicken in cajun seasoning until coated.
- Heat 1 Tbsp olive oil in a large deep skillet over medium heat. Cook chicken until browned, about 7-8 minutes.
- Meanwhile, cook linguine in salted water, al dente. Set aside. Do not over cook! Pasa will continue to cook in the pan when it is added back later on.
- When chicken is cooked, add garlic and bell pepper to pan and cook until pepper is tender, about 3 more minutes.
- Turn heat down to medium low. Add butter, coconut milk, sun dried tomatoes, paprika, parsley, lemon juice, and a couple grinds of fresh black pepper. Mix to combine ingredients. Note: I do not add salt to the sauce since cajun seasoning usually contains enough salt. If your cajun seasoning blend does not contain salt in the ingredients, add ½ tsp salt to the sauce at this step.
- Stir in parmesan cheese. Heat through until cheese is melted and sauce begins to thicken, about 3-5 minutes.
- Add the cooked pasta to the skillet and stir well until noodles are coated with sauce.
- Add green onion and additional black pepper, if preferred.
Swaps or Alternatives
- You can easily swap out the lite coconut milk for regular coconut milk or heavy cream. It will increase the overall fat, but if you prefer your sauce creamier, it definitely works for this recipe!
- I use linguine in this recipe, but you can easily use fettuccine, penne, bow tie pasta, or any other pasta shape that you prefer!
- Frozen pre-cooked chicken strips also work for this recipe. You can just thaw and add to the sauce! This will cut down almost 10 minutes of your cooking time.
- If you do not like sun dried tomatoes, or cannot find them in your grocery store, you can substitute with two fresh roma tomatoes, sliced.
Quick Tip(s)
- I recommend chopping up the vegetables ahead of time to save a little bit of preparation time during the cooking process.
- While the sauce is simmering, use this time to clean up the kitchen or prepare other courses of your meal! It also helps to cook the pasta during the time that the sauce is simmering; you can do two things at once to save some time.
Macros & Nutrition Information
| Macros | Nutrition |
|---|---|
| Calories | 489 |
| Protein | 30g |
| Carbs | 40g |
| Fag | 24g |
Healthy Cajun Chicken Pasta
This healthy cajun chicken pasta is a quick and delicious recipe that is perfect for any busy weeknight. It is also dairy free!
Equipment
- 1 Bowl
- 1 Cutting Board
- 1 large deep skillet
- 1 large spoon
- 1 Knife
- Measuring cups and spoons
- 1 Strainer
- 1 Large Pot
Ingredients
- 1½ lbs. boneless skinless chicken breast, cut into cubes.
- 1 red bell pepper, sliced
- 2-3 tbsp Cajun seasoning
- 1 green onion, chopped
- 1 7oz jar sun dried tomatoes, drained
- 1 tbsp lemon juice
- 1 cup lite coconut milk
- 2 tsp dried parsley
- 4 garlic cloves, minced
- 2 tbsp Olive oil
- 8 oz whole grain linguine pasta
- 2 tbsp butter
- ½ tsp paprika
- ¼ cup grated parmesan cheese
- Pinch of salt
- Black pepper to taste
Instructions
- Roll pieces of chicken in cajun seasoning until coated.
- Heat olive oil in a large deep skillet over medium heat. Cook chicken until browned, about 7-8 minutes.
- Meanwhile, cook linguine in salted water, al dente. Set aside.
- Add garlic and bell pepper to skillet with chicken and cook until pepper is tender, about 3 more minutes.
- Turn heat down to medium-low. Add butter, coconut milk, sun dried tomatoes, paprika, parsley, lemon juice, and a couple grinds of fresh black pepper. Mix to combine ingredients.
- Stir in parmesan cheese. Heat through until cheese is melted and sauce begins to thicken, about 3-5 minutes.
- Add the cooked pasta to the skillet and stir well until noodles are coated with sauce.
- Add green onion and additional black pepper, if preferred. Enjoy!
Notes
This is a quick recipe. If other courses of your meal are not quite finished, leave the cajun chicken pasta on low to keep heated while you prepare the other side dishes for your meal. If you leave the sauce to sit for a few extra minutes, the noodles will soak up more of the sauce, resulting in a creamier pasta dish.
This dish reheats well and is a great option for meal prep!
Nutrition
Calories: 489kcalCarbohydrates: 40gProtein: 30gFat: 24g
Tried this recipe?Let us know how it was!
