Creamy Cajun Chicken Pasta Lite

The first time I attempted a light version of Cajun chicken pasta, I was honestly skeptical that reduced fat ingredients could deliver that velvety, restaurant-quality sauce. My kitchen filled with that unmistakable smoky paprika aroma as the chicken sizzled, and I found myself dipping a spoon into the creamy sauce repeatedly just to make sure it actually worked. It did, and somehow this lighter rendition became the most requested dinner in my house.

Last winter, my friend Sarah came over for dinner complaining about how heavy pasta dishes always made her feel sluggish afterward. I served this without mentioning the lightened-up ingredients, and she cleaned her bowl before asking for seconds, genuinely shocked when I revealed the nutrition stats.

Ingredients

• Whole wheat penne: The nutty flavor stands up to bold spices and adds fiber without feeling like health food
• Chicken breasts: Slice them against the grain into strips for the most tender bite that cooks evenly
• Cajun seasoning blend: Homemade or store-bought, this is the flavor backbone—do not skimp here
• Reduced fat cream cheese: Whisk it gently into warm milk, and it transforms into a surprisingly luscious sauce base
• Bell peppers and red onion: Sweet vegetables balance the heat and add gorgeous color to every bite
• Lemon: Both zest and juice cut through the richness and brighten the whole dish

Instructions

Get your pasta water going first:

Salt the water generously and cook the whole wheat penne until it has that pleasant chew al dente provides, then drain but remember to save some of that starchy cooking water

Season the chicken generously:

Toss the strips with Cajun seasoning, smoked paprika, garlic powder, salt, and pepper until evenly coated, letting them sit while you prep everything else

Sear the chicken until golden:

Heat olive oil in a large skillet over medium-high heat, add the seasoned chicken, and let it develop a nice crust without overcrowding the pan

Cook the vegetables until tender:

In the same skillet, sauté the bell peppers and red onion until softened, then add garlic for just a minute so it does not burn

Build the creamy sauce:

Lower the heat, return the chicken to the pan, stir in the cream cheese and milk until smooth, and add pasta water if needed for the right consistency

Bring it all together:

Stir in Parmesan, lemon zest and juice, add the cooked penne, toss everything until coated, and finish with fresh parsley

Save

This recipe has become my go-to for dinner parties because people assume it is an indulgent splurge dish. Watching friends relax into their chairs after seconds, completely satisfied without that heavy food coma feeling, is pretty much the best compliment.

Making It Your Own

I have played around with this base recipe more times than I can count. Sometimes I add andouille sausage for a meaty twist, or throw in spinach at the end to wilt into the sauce. The beauty is that the spice blend and creamy base work with whatever you have on hand.

Timing Is Everything

Learned this the hard way—have all your vegetables sliced and your ingredients measured before you start cooking. The sauce comes together fast, and you do not want to be chopping onions while the cream cheese is scorching in the pan. Mise en place is your friend here.

Serving Suggestions

A crisp green salad with vinaigrette cuts through the creaminess perfectly. I also love crusty bread for soaking up every last drop of sauce, even if that slightly defeats the lighter purpose.

• Pair with a chilled white wine like sauvignon blanc
• Sprinkle extra Parmesan at the table if you are feeling decadent
• Leftovers reheat surprisingly well with a splash of milk

Save

There is something deeply satisfying about a comfort food favorite that does not leave you feeling weighed down. This pasta hits all the right notes—spicy, creamy, and completely weeknight-friendly.

Recipe Questions & Answers

→ Can I use regular pasta instead of whole wheat?

Yes, you can substitute regular all-purpose penne if preferred. Keep in mind this will slightly alter the nutritional profile and texture.

→ How do I prevent the cream sauce from breaking?

Keep the heat at medium or lower when adding the cream cheese and milk. Stir constantly and avoid boiling, which can separate the dairy. If the sauce becomes too thick, thin it with reserved pasta water gradually.

→ What can I use as a substitute for chicken?

Shrimp works beautifully and cooks in 2-3 minutes. Tofu is an excellent plant-based option—press it first, cut into strips, and cook until lightly golden before proceeding with the recipe.

→ Is this dish freezer-friendly?

The finished dish can be refrigerated for up to 2 days. For longer storage, freeze the sauce and chicken separately, then combine with freshly cooked pasta to maintain the best texture.

→ How can I increase the spice level?

Add cayenne pepper to taste, increase the Cajun seasoning slightly, or include fresh diced jalapeños during the vegetable sauté for additional heat and flavor complexity.

→ Can I make this dairy-free?

Substitute reduced-fat cream cheese with dairy-free cream cheese and use unsweetened oat or cashew milk instead of low-fat milk. Nutritional yeast can replace Parmesan for a savory, umami note.