Lighter Creamy Cajun Chicken Pasta is the kind of weeknight hero dish that delivers everything—a touch of spice, a luscious sauce, juicy chicken, and bright veggies—all while keeping things lighter and still wonderfully satisfying. This recipe cleverly swaps out heavy cream for Greek yogurt, thread some whole wheat penne for that awesome nutty bite, and melds fresh tomatoes and spinach into the mix for a pop of color and nutrition. It’s guilt-free comfort food that doesn’t cut corners on flavor, and it’s one of those meals you’ll want to add to your regular dinner rotation.

Lighter Creamy Cajun Chicken Pasta Recipe - Recipe Image

Ingredients You’ll Need

Each ingredient in Lighter Creamy Cajun Chicken Pasta plays a role in building layers of flavor, creaminess, or color. There’s nothing complicated here—just essentials that come together for a pasta night you’ll crave again and again.

Chicken breasts: Boneless and skinless, sliced into strips for juicy, bite-sized pieces that soak up all the spices.
Cajun seasoning: This is the bold backbone of the dish—adjust the amount for more (or less) heat to suit your tastes.
Olive oil: Adds richness and helps brown the chicken strips just right.
Whole wheat penne pasta: Offers extra fiber, a beautiful chew, and makes each bite hearty but wholesome.
Butter: Just a touch for sautéing, boosting flavor without excessive fat.
Garlic: Fresh cloves, finely minced, bring a punch of aroma and depth to the sauce.
Low-sodium chicken broth: Keeps the sauce savory and moist without excess salt.
Low-fat milk: Makes the sauce creamy, but keeps things light and balanced.
Plain Greek yogurt: The ultimate healthy hack for creaminess and a little tang, plus an added boost of protein.
Parmesan cheese: Freshly grated adds nutty saltiness to round out the sauce beautifully.
Cherry tomatoes: Halved, they burst into juicy sweetness and pair perfectly with the Cajun spice.
Baby spinach: Wilts into the sauce and brings gorgeous color, nutrition, and a touch of earthiness.
Smoked paprika: Adds deep smoky notes that echo the Cajun vibes.
Salt and black pepper: Essential seasonings to sharpen and balance all the flavors.
Fresh parsley: For a burst of fresh green and a classic finishing touch.

How to Make Lighter Creamy Cajun Chicken Pasta

Step 1: Prepare the Pasta

Bring a pot of salted water to a rolling boil and cook the whole wheat penne according to the package directions until it’s perfectly al dente. Drain the pasta well and set it aside—this is your hearty base, ready to soak up the sauce later on. Cooking pasta just right means it won’t go mushy in the final dish and will hold its own against the bold flavors to come.

Step 2: Season and Cook the Chicken

While the pasta cooks, toss your chicken strips generously with Cajun seasoning, making sure every piece gets coated for a deep, zesty flavor in every bite. Heat olive oil in a large skillet over medium-high heat, then lay the chicken strips down in a single layer. Cook for 5 to 6 minutes, letting the chicken turn beautifully golden and cook through completely. Once done, transfer the chicken to a plate and cover to keep warm.

Step 3: Build the Creamy Sauce

In the same skillet, melt the butter and sauté your minced garlic for about a minute, just until fragrant (don’t let it burn!). Pour in the low-sodium chicken broth to deglaze the skillet, scraping up all those tasty brown bits left from the chicken. Next, add the low-fat milk and let the mixture come to a gentle simmer. Whisk in the Greek yogurt and Parmesan cheese until the sauce becomes silky and smooth—trust me, you won’t even miss the heavy cream! Season with smoked paprika, salt, and black pepper to layer on even more flavor.

Step 4: Add Veggies and Blend It All Together

Tumble in the cherry tomatoes and baby spinach, stirring well as the spinach wilts down and the tomatoes soften, releasing their juices into your beautiful sauce. Now, add the cooked chicken back into the skillet and toss to coat it all in that dreamy, creamy Cajun sauce. Finally, add the cooked penne and fold everything together so each piece of pasta is perfectly smothered in saucy goodness.

Step 5: Finish and Serve

Remove the skillet from heat, have a quick taste to see if you want any extra seasoning, and then heap generous portions into bowls. Sprinkle over lots of fresh chopped parsley for a vibrant touch and get ready to dig into a bowl of Lighter Creamy Cajun Chicken Pasta that’s just as indulgent as the classic.

How to Serve Lighter Creamy Cajun Chicken Pasta

Garnishes

Take this pasta over the top by scattering freshly chopped parsley and an extra shower of grated Parmesan. Try a squeeze of fresh lemon juice for brightness, or even red pepper flakes if you want to crank up that Cajun kick. A few halved cherry tomatoes right on top can make each bowl look (and taste) extra special.

Side Dishes

A crisp green salad with a tangy vinaigrette makes the perfect companion, balancing the creaminess of the pasta. Crusty whole-grain bread or garlic toast is a classic pairing and always great for sopping up any leftover sauce. For a lighter touch, some simply steamed green beans or roasted asparagus work really well too!

Creative Ways to Present

You can plate the Lighter Creamy Cajun Chicken Pasta in a big family-style platter so everyone can dig in, or go for individual shallow bowls with a swirl of sauce on top for that restaurant feel. For gatherings, serve in small ramekins or cups as a party appetizer, or turn it into a one-dish bake by topping with a bit more Parmesan and popping it under the broiler for a bubbly, golden finish.

Make Ahead and Storage

Storing Leftovers

Transfer any leftover Lighter Creamy Cajun Chicken Pasta into airtight containers and refrigerate promptly. The flavors deepen overnight, so it’s just as delicious (maybe even better) the next day. It’s best enjoyed within three days, as the sauce may thicken but will loosen up again upon reheating.

Freezing

While you can freeze this pasta, the sauce might separate slightly due to the Greek yogurt. If you do freeze it, let it cool completely and store in freezer-safe containers for up to two months. Thaw overnight in the fridge before reheating, giving it a good stir to help the sauce re-emulsify.

Reheating

Gently reheat Lighter Creamy Cajun Chicken Pasta on the stovetop over low heat, adding a splash of milk or broth to loosen the sauce as needed. You can also microwave in short bursts, stirring in between, to keep everything creamy and avoid drying out the chicken.

FAQs

Can I use a different type Main Course, Pasta

Absolutely! While whole wheat penne adds a nutty chew, regular penne, rotini, or even fettuccine work beautifully. For a gluten-free option, use your favorite gluten-free pasta or swap in zucchini noodles for a low-carb version.

What if I don’t have Greek yogurt?

No problem! You can substitute with light sour cream or even a few tablespoons of low-fat cream cheese. The texture and tang might shift slightly, but the result is still creamy and full of flavor.

How do I make this dish spicier?

If you love a real kick, add extra Cajun seasoning or toss in a generous pinch of red pepper flakes with the garlic. You could even stir in a little hot sauce right before serving for an added punch!

Can I use pre-cooked chicken?

Yes, using leftover rotisserie or grilled chicken can be a timesaver. Just slice and add it when you return the chicken to the sauce so that it has time to warm through and soak up the spices.

Is Lighter Creamy Cajun Chicken Pasta suitable for meal prep?

Definitely! Make a big batch, portion into containers, and refrigerate for grab-and-go lunches you’ll actually look forward to. The sauce keeps everything moist and the flavors stay bright even after a day or two.

Final Thoughts

There’s something truly satisfying about being able to whip up a dish that feels so rich and decadent, while knowing it’s on the lighter side. If you’re searching for a new weeknight staple or a special yet simple pasta to impress, give Lighter Creamy Cajun Chicken Pasta a try—your taste buds (and your family) will thank you!

Lighter Creamy Cajun Chicken Pasta Recipe

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4.8 from 9 reviews

Author: admin
Total Time: 40 minutes
Yield: 4 servings 1x
Diet: Non-Vegetarian

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Description

Indulge in a lighter, yet still creamy and flavorful, Cajun chicken pasta dish that is easy to make and perfect for a satisfying meal any day of the week.

Ingredients

Scale

For the Chicken:

2 boneless skinless chicken breasts, sliced into strips
2 teaspoons Cajun seasoning
1 tablespoon olive oil

For the Pasta:

8 ounces whole wheat penne pasta
1 tablespoon butter
3 cloves garlic, minced
1 cup low-sodium chicken broth
1 cup low-fat milk
½ cup plain Greek yogurt
½ cup grated Parmesan cheese
1 cup cherry tomatoes, halved
1 cup baby spinach
½ teaspoon smoked paprika
½ teaspoon salt
¼ teaspoon black pepper
Fresh parsley for garnish

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Instructions

Cook the Pasta: Cook the pasta according to package directions until al dente. Drain and set aside.
Sear the Chicken: Season chicken strips with Cajun seasoning. Heat olive oil in a large skillet over medium-high heat and cook chicken for 5–6 minutes until browned and cooked through. Remove and set aside.
Prepare the Sauce: In the same skillet, melt butter and sauté garlic for 1 minute. Add chicken broth to deglaze the pan, then stir in low-fat milk and bring to a simmer. Whisk in Greek yogurt and Parmesan cheese until smooth and creamy. Stir in smoked paprika, salt, and black pepper.
Combine Ingredients: Add cherry tomatoes and spinach, cooking until spinach wilts. Return chicken to the skillet and toss with the sauce. Add cooked pasta and mix until coated.
Finish and Serve: Garnish with fresh parsley and serve.