Save The first time I made this lighter Cajun pasta, my husband actually asked if I was trying to trick him. He could not believe something this creamy and satisfying was the healthier version. Now it is our go-to when we want restaurant flavors at home without the heavy feeling afterward.
I discovered reduced-fat cream cheese actually creates a silkier sauce than the full-fat version. It melts more evenly and does not separate when you add the lemon juice. My friend Sarah tried this with shrimp last week and said she will never order takeout Cajun pasta again.
Ingredients
- 300 g whole wheat penne: The nutty flavor holds up beautifully against the bold spices and adds satisfying fiber
- 2 chicken breasts sliced into strips: Cutting against the grain keeps the meat tender and helps the Cajun seasoning adhere evenly
- 1 tablespoon Cajun seasoning: The backbone of flavor, but do not be afraid to add extra if you love heat
- 1 teaspoon smoked paprika: Adds depth and that irresistible smoky aroma that fills your whole kitchen
- 1 red and 1 yellow bell pepper: Thinly slicing them creates colorful ribbons that cook down into sweet, tender bites
- 1 small red onion: The slight sharpness balances the creamy sauce perfectly
- 2 cloves garlic: Fresh is non-negotiable here, it mellows into the sauce beautifully
- 150 ml reduced-fat cream cheese: Creates the velvety base without the heaviness of traditional cream
- 120 ml low-fat milk: Thins the sauce just enough while keeping it rich and coating every strand of pasta
- 30 g grated Parmesan: Adds that salty umami punch that makes the dish feel complete
- Half a lemon: Both zest and juice cut through the richness and brighten every single bite
Instructions
- Get your pasta water bubbling:
- Cook the penne until it has a slight bite to it, then drain but remember to save that starchy pasta water, it is liquid gold for fixing sauce consistency.
- Season the chicken generously:
- Toss the strips in a bowl with Cajun seasoning, paprika, garlic powder, salt, and pepper until every piece is evenly coated.
- Sear the chicken until golden:
- Heat olive oil in your largest skillet over medium-high heat and cook the chicken for about 5 minutes until it develops a nice crust and is cooked through.
- Soften the vegetables:
- In the same pan, cook the bell peppers and onion for 5 minutes until they start to caramelize, then add garlic for just 1 minute so it does not burn.
- Build the creamy sauce:
- Lower the heat, return the chicken to the pan, and stir in cream cheese and milk until smooth and luscious.
- Bring it all together:
- Add Parmesan, lemon zest and juice, then toss in the cooked pasta, adding splashes of pasta water until the sauce clings to every piece.
Save This pasta has become my answer to busy weeknight dinners when we want something special but do not have hours to spend cooking. The way the spicy cream sauce coats each piece of penne feels like a restaurant meal, but the lighter ingredients mean I can go back for seconds without guilt.
Making It Your Own
My brother-in-law swaps the chicken for andouille sausage when he wants something heartier, and the smoky sausage works beautifully with the Cajun spices. If you are vegetarian, firm tofu cubes hold up surprisingly well and absorb all that spicy flavor.
Getting The Sauce Just Right
The most common mistake I see is people adding all the milk at once. Start with half, let it meld with the cream cheese, then add more only if you need it. You can always thin the sauce, but you cannot un-thin it once the pasta is in the pan.
Perfecting The Pasta
Whole wheat pasta needs that extra minute of cooking time to lose its chalky texture, but do not let it go mushy. The slight firmness is actually perfect here because it holds up when tossed with the heavy sauce.
- Reserve at least 1/4 cup of pasta water before draining, you might need the whole amount
- Toss the hot pasta immediately in the sauce, letting it absorb the flavors for a full minute
- Let the dish rest for 2 minutes before serving, this helps the sauce cling to every piece
Save There is something deeply satisfying about serving a dish that tastes decadent but actually fits into a healthy lifestyle. Watch how quickly this disappears at your dinner table.
Kitchen Help
- → Can I use regular pasta instead of whole wheat?
Yes, regular pasta works well. Whole wheat provides extra fiber and nutrients, but traditional penne delivers the same creamy sauce coating and texture.
- → How do I prevent the sauce from becoming too thick?
Reserve pasta water while cooking—this starchy liquid thins the sauce to desired consistency. Add it gradually while stirring until you reach your preferred thickness.
- → What's the best way to slice chicken breasts evenly?
Place breasts on a cutting board and slice horizontally into strips about 1/4-inch thick. This ensures even cooking and quick searing in the skillet.
- → Can I make this dish ahead of time?
Absolutely. Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop over medium-low heat, adding a splash of milk if needed to restore creaminess.
- → What are good substitutes for cream cheese?
Greek yogurt or sour cream mixed with cornstarch creates a similar creamy texture. Use equal amounts or adjust to taste for tanginess and thickness.
- → How can I increase the heat level?
Add cayenne pepper, fresh chili flakes, or hot sauce to the sauce. Start with 1/4 teaspoon cayenne and adjust upward to match your spice tolerance.