Save The skillet was hissing louder than I expected, and I realized I'd cranked the heat too high again. But that night, with the kitchen windows fogged and the smell of paprika curling through the air, I didn't mind the chaos. I was trying to recreate that Cajun pasta I'd loved at a little spot downtown, except this time I wanted something I could eat without the food coma. What came out of that pan was better than I remembered, creamy and bold but somehow lighter, and I've been making it ever since.
I made this for my sister after her shift at the hospital, and she practically inhaled it standing at the counter. She said it reminded her of the pasta we used to split at that place near campus, except she didn't feel like she needed a nap afterward. We ended up talking until midnight, bowls empty, the kitchen still smelling like garlic and lemon.
Ingredients
- 300 g whole wheat penne: The nuttier flavor holds up to the Cajun spice better than regular pasta, and it keeps you full longer without feeling heavy.
- 2 large boneless, skinless chicken breasts (about 400 g), sliced into strips: Slicing them thin means more surface area for seasoning and faster cooking, which keeps them juicy.
- 1 tablespoon olive oil: Just enough to get a good sear on the chicken without adding unnecessary fat.
- 1 teaspoon Cajun seasoning: This is where the soul of the dish lives, make sure yours has good heat and not just salt.
- 1/2 teaspoon smoked paprika: Adds a subtle smokiness that makes the whole thing feel a little more complex.
- 1/2 teaspoon garlic powder: Backup for the fresh garlic, it clings to the chicken during the sear.
- 1/2 teaspoon salt and 1/4 teaspoon black pepper: Season confidently here, the chicken needs it before it hits the pan.
- 1 red bell pepper and 1 yellow bell pepper, thinly sliced: They add sweetness and color, and they soften just enough to meld into the sauce.
- 1 small red onion, thinly sliced: A little sharpness that mellows beautifully as it cooks down.
- 2 cloves garlic, minced: Fresh garlic blooms in that hot skillet and makes everything smell like you know what you're doing.
- 150 ml reduced-fat cream cheese: The secret to a creamy sauce without all the heaviness, it melts smooth and rich.
- 120 ml low-fat milk: Loosens the cream cheese into a silky sauce that coats every piece of pasta.
- 30 g grated Parmesan cheese: A little goes a long way for that salty, nutty finish.
- Zest and juice of 1/2 lemon: Brightens the whole dish and cuts through the richness in the best way.
- 1 tablespoon fresh parsley, chopped: A fresh, grassy note at the end that makes it feel complete.
Instructions
- Boil the Pasta:
- Cook the penne in salted boiling water until it still has a little bite, then drain it but save a mugful of that starchy water. It's your sauce insurance.
- Season the Chicken:
- Toss those chicken strips in a bowl with the Cajun seasoning, paprika, garlic powder, salt, and pepper until every piece is coated. Don't be shy, this is where the flavor starts.
- Sear the Chicken:
- Heat the olive oil in your largest skillet over medium-high heat, then add the chicken in a single layer. Let it sit for a minute before you stir so it gets that golden crust, then cook until no pink remains, about 4 to 5 minutes total.
- Cook the Vegetables:
- In that same skillet with all those tasty brown bits, toss in the bell peppers and onion. Stir them around until they start to soften and smell sweet, about 4 to 5 minutes, then add the garlic and cook just until fragrant.
- Build the Sauce:
- Turn the heat down to medium and return the chicken to the pan. Add the cream cheese and milk, stirring constantly until it melts into a smooth, creamy sauce. If it's too thick, splash in some of that reserved pasta water a little at a time.
- Finish and Toss:
- Stir in the Parmesan, lemon zest, and juice, then add the cooked penne and toss everything together until the pasta is coated and glossy. Taste it, adjust the seasoning if needed, and top with fresh parsley before serving.
Save There was a Sunday afternoon when I doubled this recipe for a small gathering, and I watched people go back for seconds without a word of hesitation. Someone asked if I'd added cream, and when I told them it was mostly cream cheese and milk, they didn't believe me. That's when I knew this version had earned its place in the rotation.
Choosing Your Cajun Seasoning
Not all Cajun blends are created equal. Some are heavy on salt and light on heat, others pack so much cayenne you'll need a glass of milk nearby. I like to taste mine before I use it, and if it's too mild, I'll add a pinch of cayenne directly to the chicken. If you're making your own, balance paprika, garlic powder, onion powder, thyme, oregano, and cayenne to your taste.
Making It Work for Meal Prep
This pasta reheats surprisingly well, especially if you store it with a little extra sauce on top to keep it from drying out. I portion it into containers right after it cools, and it lasts in the fridge for up to two days. When you reheat it, add a splash of milk or water and warm it gently on the stove, the microwave can make the sauce grainy if you're not careful.
Swaps and Variations
I've made this with shrimp instead of chicken, and it cooks even faster, just toss them in at the end so they don't get rubbery. For a vegetarian version, cubed tofu or even chickpeas work beautifully, just give them a good sear first. If you want more vegetables, zucchini or spinach fold right in without changing the balance.
- Try adding a handful of baby spinach right before serving for extra greens.
- A squeeze of hot sauce at the table lets everyone adjust the heat to their liking.
- Swap the penne for rotini or rigatoni if that's what you have on hand.
Save This dish has become my go-to when I want something comforting but not heavy, something that feels like a treat but doesn't derail the rest of my week. I hope it finds a spot in your kitchen too.
Cooking Guide
- → Can I use regular penne instead of whole wheat?
Yes, regular penne works well. The cooking time may vary slightly, so check package instructions. Whole wheat adds extra fiber and a nuttier flavor.
- → How do I make the sauce creamier without extra calories?
Use Greek yogurt or additional low-fat milk mixed with the cream cheese. You can also blend cottage cheese for a protein boost. Adjust consistency with reserved pasta water.
- → What's the best way to slice chicken breasts evenly?
Place chicken on a cutting board and slice horizontally across the grain into strips about 1/4-inch thick. This ensures even cooking and a tender bite.
- → Can I prepare this dish ahead of time?
Prep ingredients ahead and store separately. Cook the pasta and sauce fresh for best texture. Leftovers keep refrigerated for 2 days and reheat gently on the stovetop with a splash of milk.
- → How can I add more spice to this dish?
Add cayenne pepper, red pepper flakes, or hot sauce to taste. Increase Cajun seasoning slightly or add sliced jalapeños during the vegetable sauté step.
- → What proteins can I substitute for chicken?
Shrimp works beautifully and cooks faster (2-3 minutes). Tofu is a great plant-based option. Sausage or turkey strips also pair well with Cajun spices.