Easy Healthy Cajun Chicken Pasta Recipe

When I first tried making Easy Healthy Cajun Chicken Pasta, I was hooked by how dinner could be both flavorful and not weigh me down. It’s a simple recipe that brings together tender, spiced chicken with pasta in a creamy but light sauce. Cooking at home doesn’t have to be complicated or unhealthy, and this dish proves it. I’ll share my tips and shortcuts so you can whip it up any night of the week. You’ll get a hearty meal that feels indulgent but fuels you well.

My experience cooking this recipe started from a busy weekday need for something quick yet satisfying. I played around with the spice blend and swapped heavy cream for lighter options to keep it healthy. That balance is what makes this Easy Healthy Cajun Chicken Pasta stand out.

Ingredients List

For your Easy Healthy Cajun Chicken Pasta, gather these ingredients. I’ll keep it clear so you know exactly what to use and how to prepare each item:

• 2 large boneless, skinless chicken breasts, cut into bite-sized pieces
• 2 teaspoons Cajun seasoning (store-bought or homemade blend)
• 1 tablespoon olive oil
• 3 cloves garlic, minced
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 1 small onion, finely chopped
• 1 cup low-sodium chicken broth
• 1/2 cup plain Greek yogurt
• 1/4 cup grated Parmesan cheese
• 8 ounces whole wheat penne pasta (or your preferred pasta)
• Salt and pepper to taste
• Fresh parsley, chopped, for garnish (optional)

Make sure your chicken pieces are fairly uniform for even cooking. Dice the peppers small enough to blend into each bite but still offer texture. The Greek yogurt keeps the sauce creamy without excess calories. Parmesan adds a nice savory touch without overpowering.

Easy Healthy Cajun Chicken Pasta Recipe

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Try this Easy Healthy Cajun Chicken Pasta Recipe for a flavorful meal thats quick tasty and perfect for a wholesome dinner

• Author: molly
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Yield: 4 servings
• Category: Dinner
• Cuisine: American, Cajun

Ingredients

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• 2 large boneless, skinless chicken breasts, cut into bite-sized pieces
• 2 teaspoons Cajun seasoning (store-bought or homemade blend)
• 1 tablespoon olive oil
• 3 cloves garlic, minced
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 1 small onion, finely chopped
• 1 cup low-sodium chicken broth
• 1/2 cup plain Greek yogurt
• 1/4 cup grated Parmesan cheese
• 8 ounces whole wheat penne pasta (or your preferred pasta)
• Salt to taste
• Pepper to taste
• Fresh parsley, chopped, for garnish (optional)

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Instructions

• Cook the pasta: Bring a large pot of salted water to a boil. Add the pasta and cook just until al dente, about 8-10 minutes or according to package instructions. Drain and set aside.
• Season the chicken: Toss the chicken pieces with Cajun seasoning, salt, and pepper in a bowl. Make sure each piece is coated well.
• Sauté chicken: Heat olive oil in a large skillet over medium-high heat. Add the chicken in a single layer (work in batches if needed). Cook until golden brown and cooked through, about 5-6 minutes. Remove chicken from skillet and set aside.
• Cook veggies: In the same skillet, reduce heat to medium, add more olive oil if needed, then toss in garlic, onion, and diced bell peppers. Sauté until slightly softened, around 4 minutes.
• Make the sauce: Stir in the chicken broth and bring to a simmer. Let it reduce by about half, 3-4 minutes.
• Add creaminess: Lower heat to medium-low and whisk in Greek yogurt and Parmesan cheese until smooth. Do not let the sauce boil to avoid curdling. Season to taste with extra salt and pepper.
• Combine: Return cooked chicken to the skillet, add cooked pasta, and toss until everything is evenly coated with the sauce and heated through.
• Serve: Sprinkle fresh parsley on top for a bright finish. Serve immediately while warm and creamy.

Notes

A quick and healthy Cajun chicken pasta recipe that blends tender, spiced chicken with whole wheat penne in a creamy yet light sauce using Greek yogurt. Perfect for a flavorful, nutritious dinner in about 30 minutes.

How to Prepare Easy Healthy Cajun Chicken Pasta

Here’s how I bring this recipe to life, step by step. Follow along, and you won’t miss a beat:

1. Cook the pasta: Bring a large pot of salted water to a boil. Add the pasta and cook just until al dente, about 8-10 minutes or according to package instructions. Drain and set aside while you prepare the rest.
2. Season the chicken: Toss the chicken pieces with Cajun seasoning, salt, and pepper in a bowl. Make sure each piece is coated well for that signature spicy kick.
3. Sauté chicken: Heat olive oil in a large skillet over medium-high heat. Add the chicken in a single layer (work in batches if needed). Cook until golden brown and cooked through, about 5-6 minutes. Remove chicken from skillet and set aside.
4. Cook veggies: In the same skillet, reduce heat to medium, add a touch more olive oil if needed, then toss in garlic, onion, and diced bell peppers. Sauté until slightly softened, around 4 minutes.
5. Make the sauce: Stir in the chicken broth and bring to a simmer. Let it reduce by about half, 3-4 minutes, concentrating the flavors without drying out.
6. Add creaminess: Lower the heat to medium-low and whisk in Greek yogurt and Parmesan cheese until smooth. Don’t let the sauce boil here to avoid curdling. Season to taste with extra salt and pepper.
7. Combine: Return cooked chicken to the skillet, add cooked pasta, and toss until everything is evenly coated with the sauce and heated through.
8. Serve: Sprinkle fresh parsley on top for a bright finish. Serve immediately while warm and creamy.

Careful when adding the yogurt—you want it warm enough to melt in but not so hot it splits. Stir gently and constantly during this step.

Why You’ll Love This Easy Healthy Cajun Chicken Pasta Recipe

• Quick to prepare on busy nights — ready in about 30 minutes
• Uses simple pantry staples and fresh ingredients
• Packed with protein from chicken and Greek yogurt
• Lower in fat than traditional creamy pasta dishes
• Bold Cajun spices add flavor without extra calories
• Customizable to your spice preference and pasta choice
• Comforting and filling but keeps your health goals on track

Tips for Perfecting Your Easy Healthy Cajun Chicken Pasta

• Use fresh Cajun seasoning: The spice mix makes or breaks the dish. I suggest mixing paprika, garlic powder, onion powder, cayenne, thyme, oregano, salt, and pepper if you want homemade.
• Don’t overcook chicken: It cooks fast. Remove it as soon as it’s opaque with no pink inside to keep it juicy.
• Prep veggies ahead: Dice your bell peppers and onion while pasta cooks to save time.
• Low heat for yogurt: Add Greek yogurt on low heat to prevent it from curdling and turning grainy.
• Pasta choice matters: Whole wheat or chickpea pasta adds fiber and nutrients, but any shape you like works.
• Adjust spice levels: Add more cayenne or crushed red pepper flakes to kick it up if you like spice.

Nutritional Information Disclaimer

Nutritional values for this Easy Healthy Cajun Chicken Pasta will vary depending on the specific brands and measurements used. Portions, ingredient swaps, and cooking methods can impact the final calorie, fat, protein, and carbohydrate counts. For precise nutrition information, consider using your own nutrition calculator with your exact ingredients and amounts.

Frequently Asked Questions

Can I make this Easy Healthy Cajun Chicken Pasta vegan or vegetarian?

You can swap the chicken for firm tofu or tempeh and use a plant-based yogurt and cheese alternative. Keep the Cajun seasoning and vegetable broth for flavor. Just cook the tofu like the chicken and proceed as usual.

How spicy is the Cajun seasoning in this recipe?

The spice level is moderate and balanced, but you can control it by adjusting the amount of Cajun seasoning. If you prefer milder flavors, reduce the seasoning or omit cayenne. For more heat, add crushed red pepper or extra cayenne powder.

What can I use instead of Greek yogurt in the sauce?

If you want a dairy-free or alternative option, try plain unsweetened coconut yogurt or cashew cream. For a traditional twist, you could also use light sour cream or low-fat cream cheese, but keep the heat low to avoid curdling.

Is this recipe freezer-friendly?

It’s best eaten fresh, but you can freeze leftovers without the pasta first. Freeze the cooked Cajun chicken and sauce in a sealed container separately. When ready, thaw and toss with freshly cooked pasta to avoid mushiness.

Can I prepare the dish ahead of time?

Yes, prep the chicken and sauce up to a day in advance and reheat gently on the stove. Cook the pasta fresh for best texture. Mixing all together just before serving keeps it tasting fresh.