Save A lighter twist on the classic Cajun chicken pasta, featuring tender chicken, whole-wheat pasta, and a creamy yet guilt-free sauce enriched with Greek yogurt and a burst of colorful vegetables.
I love serving this dish when I want something comforting yet healthy. The creamy sauce pairs beautifully with the perfectly seasoned chicken and fresh vegetables.
Ingredients
- Proteins: 2 medium boneless, skinless chicken breasts (about 400 g), cut into bite-sized strips
- Pasta: 250 g (9 oz) whole-wheat penne or rigatoni
- Vegetables: 1 red bell pepper, thinly sliced 1 green bell pepper, thinly sliced 1 small red onion, thinly sliced 2 cloves garlic, minced 100 g (3.5 oz) baby spinach
- Sauce & Dairy: 180 ml (¾ cup) low-sodium chicken broth 120 g (½ cup) plain 0% Greek yogurt 60 ml (¼ cup) light cream cheese, softened 2 tbsp grated Parmesan cheese
- Spices & Seasonings: 1 tbsp Cajun seasoning (store-bought or homemade) ½ tsp smoked paprika ½ tsp dried thyme ½ tsp salt ¼ tsp black pepper Pinch of cayenne pepper (optional, for extra heat)
- Oils: 1 tbsp olive oil
Instructions
- Step 1:
- Cook the pasta according to package instructions. Reserve 120 ml (½ cup) of pasta water, then drain and set aside.
- Step 2:
- While the pasta cooks, toss the chicken strips with ½ tablespoon Cajun seasoning, salt, and pepper.
- Step 3:
- Heat olive oil in a large nonstick skillet over medium-high heat. Add seasoned chicken and cook for 4–5 minutes until browned and cooked through. Transfer chicken to a plate and cover lightly.
- Step 4:
- In the same skillet, add bell peppers and onion. Sauté for 4–5 minutes until softened. Add garlic and sauté another 30 seconds.
- Step 5:
- Stir in remaining Cajun seasoning, smoked paprika, thyme, and cayenne pepper (if using).
- Step 6:
- Pour in chicken broth, scraping up any browned bits. Reduce heat to medium-low.
- Step 7:
- Stir in cream cheese until smooth, then add Greek yogurt and Parmesan. Mix until a creamy sauce forms. If too thick, add reserved pasta water a little at a time.
- Step 8:
- Add spinach and cooked chicken to the skillet. Cook until spinach wilts, about 1–2 minutes.
- Step 9:
- Toss in cooked pasta, ensuring everything is well coated. Warm through for 1–2 minutes.
- Step 10:
- Taste and adjust seasoning as desired. Serve immediately, garnished with extra Parmesan or chopped parsley if desired.
Save This dish always brings my family together at the dinner table, sparking conversations and smiles all around.
Required Tools
Large pot Large nonstick skillet Sharp knife and cutting board Wooden spoon or spatula Measuring cups and spoons
Allergen Information
Contains Dairy (Greek yogurt, cream cheese, Parmesan), Gluten (pasta) May contain Milk derivatives in cheese check labels for gluten in pasta and seasoning blends.
Nutritional Information
Calories: 410 Total Fat: 8 g Carbohydrates: 49 g Protein: 36 g per serving
Save This creamy Cajun dirty snow chicken pasta always makes a delightful meal that balances flavor and health perfectly.
Recipe Q&A
- → Can I use gluten-free pasta?
Yes, gluten-free pasta works well as a substitute to keep the dish suitable for gluten-sensitive diets without sacrificing texture.
- → How can I make the sauce creamier?
Adding reserved pasta water gradually helps loosen and smooth the creamy sauce while maintaining its rich texture.
- → What’s a good alternative to Greek yogurt here?
Light sour cream can replace Greek yogurt for a similar creamy consistency and tangy flavor.
- → How to control the spice level?
Adjust the amount of Cajun seasoning and cayenne pepper to your preferred heat, starting with less and adding more as desired.
- → Can I prepare this dish ahead of time?
It’s best enjoyed fresh, but leftovers can be stored refrigerated and gently reheated for up to two days.