Cajun Chicken Pasta

5 from 1 vote

This creamy Cajun Chicken Pasta will become your new favorite high protein dish. Made in under 30 minutes with simple ingredients, this low calorie healthy recipe is perfect for quick weeknight dinners and meal prepping.

Prep Time5

Cook Time20

Total Time25

Course: Dinner, Lunch, Main

Cuisine: High Protein, Low calorie

Keyword: chicken, cottage cheese, pasta

Servings: servings

Equipment

nonstick skillet

Ingredients

Chicken pasta

½ lb (225 g) penne pasta uncooked
1 ½ tbsp olive oil
1 lb (450 g) chicken breast boneless and skinless
1 ½ medium red bell pepper sliced
½ red onion thinly sliced
½ cup (120 ml) semi-skimmed milk replace with unsweetened milk of choice
3 tbsp pasta water
⅓ cup (80 g) blended cottage cheese replace with cream cheese or 5% Greek yogurt

Cajun seasoning

2 tsp smoked paprika
½ tsp oregano
¾ tsp garlic powder
½ tsp onion powder
⅓ tsp kosher salt or more to taste
¼ tsp cayenne pepper or more for spicier pasta
cracked black pepper to taste

Instructions

Prepare cajun seasoning

In a small bowl, whisk together all the ingredients for the homemade cajun seasoning. Set aside for later.

Make chicken pasta

Cook pasta in salted boiling water according to package directions until al dente (slightly firm). Drain and set aside, drizzling with olive oil to prevent sticking. Reserve some of the pasta water for later.
Cut chicken breast into cubes and place in a bowl. Season with ½ of the homemade cajun seasoning.
Heat ½ tablespoon of olive oil in a large nonstick skillet. When hot, add seasoned chicken and cook through on both sides, until tender.
Once the chicken is cooked, remove it from the pan and transfer to a bowl. Set aside for later.
In the same pan where you cooked the chicken, add sliced onion and sliced red bell pepper. Sauté for 1 - 2 minutes.
Add to the sautéd vegetables the milk, the pasta water and the remaining cajun seasoning. Give it a stir and then cover with a lid. Simmer on medium heat for about 5 minutes.
Remove the lid and add to the skillet cooked chicken, cooked pasta, blended cottage cheese (or cream cheese) and the remaining olive oil. Stir to combine, then remove it from the heat. Adjust with salt, pepper and cayenne pepper if necessary.
Serve warm or store for later.

Notes

Common substitutions

Pasta - Substitute with garbanzo bean noodles, lentil pasta or edamame pasta for a higher protein dish with no gluten.
Milk - Use nondairy milk alternatives, such as unsweetened soy milk or unsweetened and unflavored almond milk.
Blended cottage cheese - Replace with low fat cream cheese, 5% Greek yogurt or nondairy cream cheese.

Storage directions

Once cool, place leftovers in an airtight food container or in individual lunch boxes and refrigerate for up to 4 days. Reheat in the microwave for 1 - 2 minutes or in a hot skillet with little olive oil.

Nutrition