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Cajun Chicken Pasta on the Lighter Side

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Cajun Chicken Pasta is lightened up, made with chicken strips, bell peppers, red onion, mushrooms and scallions in a creamy light Cajun sauce.

Cajun Chicken Pasta is lightened up, made with chicken strips, bell peppers, red onion, mushrooms and scallions in a creamy light Cajun sauce.
Cajun Chicken Pasta

One of the easiest ways to lighten up a pasta dish is to add tons of protein and vegetables to your dish which keeps the portions large and the carbs low and this dish is a perfect example. Be sure to be generous with your Cajun spices, it should have plenty of kick so don’t be shy!

Cajun Chicken Pasta is lightened up, made with chicken strips, bell peppers, red onion, mushrooms and scallions in a creamy light Cajun sauce.

I took a knife skills class at Sur La Table this week with my girlfriend and of course I HAD to buy a new knife and cutting board there. I was so excited to put my new skills to work and cut my veggies like a pro with my new knife, a task I would normally dread.

Chopped bell peppers.

This dish comes together rather quickly once all your vegetables are chopped.

Cajun Chicken Pasta is lightened up, made with chicken strips, bell peppers, red onion, mushrooms and scallions in a creamy light Cajun sauce.

How To Make Cajun Chicken Pasta

Cajun Chicken Pasta Tips and Variations

  • You can make this with shrimp instead of chicken, or use a combination of both.
  • Make this vegetarian by leaving the chicken out or replacing it with tofu and swap the chicken broth with vegetable broth.
  • You can also make this gluten-free by using brown rice pasta and replacing the flour with 1 teaspoon of gluten-free flour.

Cajun Chicken Pasta is lightened up, made with chicken strips, bell peppers, red onion, mushrooms and scallions in a creamy light Cajun sauce.

Cajun Chicken Pasta is lightened up, made with chicken strips, bell peppers, red onion, mushrooms and scallions in a creamy light Cajun sauce.

Cajun Chicken Pasta is lightened up, made with chicken strips, bell peppers, red onion, mushrooms and scallions in a creamy light Cajun sauce.

Cajun Chicken Pasta is lightened up, made with chicken strips, bell peppers, red onion, mushrooms and scallions in a creamy light Cajun sauce.

More Pasta Recipe You May Enjoy:

Cajun Chicken Pasta on the Lighter Side

4.68 from 43 votes
7
Cals:324
Protein:26
Carbs:44
Fat:6
Cajun Chicken Pasta is lightened up, made with chicken strips, bell peppers, red onion, mushrooms and scallions in a creamy light Cajun sauce.
Course: Dinner
Cuisine: American
Cajun Chicken Pasta is lightened up, made with chicken strips, bell peppers, red onion, mushrooms and scallions in a creamy light Cajun sauce.
Prep: 10 mins
Cook: 20 mins
Total: 30 mins
Yield: 5 servings
Serving Size: 1 1/2 cups

Ingredients

  • 8 ounces uncooked linguine
  • 1 pound chicken breast strips
  • 1-2 tsp Cajun seasoning, or to taste
  • 1 tsp garlic powder
  • 1 tbsp olive oil
  • 1 medium red bell pepper, thinly sliced
  • 1 medium yellow bell pepper, thinly sliced
  • 8 oz fresh mushrooms, sliced
  • 1/2 red onion, sliced
  • 3 cloves garlic, minced
  • 2 medium tomatoes, diced
  • 1 cup low sodium chicken broth
  • 1/3 cup skim milk
  • 1 tbsp flour
  • 3 tbsp light cream cheese
  • fresh cracked pepper
  • 2 scallions, chopped
  • salt to taste
  • cooking spray

Instructions

  • Prep all your vegetables.
  • In a small blender make a slurry by combining milk, flour and cream cheese. Set aside.
  • Season chicken generously with Cajun seasoning, garlic powder and salt.
  • Prepare pasta in salted water according to package directions.
  • Heat a large heavy nonstick skillet over medium-high heat; spray with cooking spray and add half of the chicken.
  • Sauté 5 to 6 minutes or until done, set aside on a plate and repeat with the remaining chicken. Set aside.
  • Add olive oil to the skillet and reduce to medium; add bell peppers, onions, and garlic to skillet, sauté 3-4 minutes.
  • Add mushrooms and tomatoes and sauté 3-4 more minutes or until vegetables are tender.
  • Season with 1/4 tsp salt, garlic powder and fresh cracked pepper to taste.
  • Reduce heat to medium-low; add chicken broth and pour in slurry stirring about 2 minutes.
  • Return chicken to skillet; adjust salt and Cajun seasoning to taste, cook another minute or two until hot, then add linguine; toss well to coat.
  • Top with chopped scallions and enjoy!

Last Step:

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Notes

Makes 7 1/2 cups.

Nutrition

Serving: 1 1/2 cups, Calories: 324 kcal, Carbohydrates: 44 g, Protein: 26 g, Fat: 6 g, Saturated Fat: 1.5 g, Cholesterol: 44 mg, Sodium: 126 mg, Fiber: 6 g, Sugar: 3 g

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565 comments on “Cajun Chicken Pasta on the Lighter Side”

  1. This was a very nice recipe. My husband, not a big chicken fan, loved it! So happy that we have another night of good eating!

  2. Not a fan of mushrooms. I increased the peppers and left out the musrooms. I will definitely make this again.

  3. Made a ton for my husband and I to take left overs for a couple of days and had AMAZING flavor! Will definitely make again!

  4. OMG SO YUMMY!  Wish I doubled the recipe so we’d have leftovers. Will make this again soon. Thank you!

  5. I must have done something wrong bc it turned out very watery. I will definitely try again and use more Cajun seasoning.

    1. My tips: use cornstarch instead of flour. And don’t mix the cream cheese into the slurry (it ends up cooking too long and breaks) and instead finish it with the cream cheese melting in at the end.

  6. We’re vegetarians, so I have been making this with double the vegetables and sauce and no chicken, and adding much more Cajun seasoning for our tastes.  I cannot believe how good it is!  I’ve made it a dozen times at least, and every time I check the ingredients as I’ve entered them on my calorie tracking app because I am convinced there is no way they can be so low!  This and Cajun beans and rice we eat at least weekly without ever getting tired of them.

  7. Avatar photo
    Karen Hausser

    I’m making this for a Mardi Gras dinner party and wondering if you have any suggestions for making ahead so I can enjoy my guests and not be in the kitchen.  I’ve made several times and love it!!!

    1. Avatar photo
      Wendi L Spicher

      Hi Karen,
      Did you do this “make ahead?” I’m going to try to prep it tonight and bake it tomorrow. I’m using spaghetti squash in place of the linguini. I’m going to double the sauce but only use what the recipe calls for, but if it’s dry I can incorporate what’s needed tomorrow before the bake. I would love to hear how you made out.

      Thanks!
      Wendi

      p.s. So fabulous you had a Mardi Gras dinner party, love it!