This healthier Cajun chicken pasta features a milk- and cheese-based sauce and can be made with all-purpose flour, white whole wheat, or a gluten-/grain-free flour.
In college I used to make a version with a half cup of heavy cream per person that reached around 935 calories per serving. I don’t usually worry about calories, but that was a bit much for an everyday meal, so this is a lighter adaptation.
Before anyone objects: I’m not claiming this is traditional Cajun cuisine. It’s more of an American pasta dish that uses Cajun seasoning for flavor, similar to how dishes like stromboli originated away from Italy. Whether authentic or not, it’s tasty—think of it as Cajun-seasoned chicken with a creamy Alfredo-style sauce and vegetables.
This recipe is an adaptation of a lighter fettuccine Alfredo with added veggies and Cajun-spiced chicken. I also sometimes add a lemony twist to similar sauces, which brightens the dish, but this version stays closer to a classic creamy profile with Cajun heat.
If you skip the vegetables, you’ll save about 15 minutes of prep—useful when you need dinner on the table quickly. The sauce requires a little flour to thicken; I’ve successfully used all-purpose flour, white whole wheat, and cassava flour for a gluten-/grain-free option. I used Bob’s Red Mill cassava flour and found its texture reliable; if you use a different brand, the amount needed may vary slightly once the milk is added.
If you need the entire meal to be gluten- or grain-free, be sure to use gluten-/grain-free pasta as well. This version keeps the creamy, comforting feel of Alfredo while trimming the heavier cream and relying on milk, cream cheese, and grated Pecorino Romano (or Parmesan) for richness.
If you try this healthy Cajun chicken pasta, I’d love to hear what you think.
Healthy Cajun Chicken Pasta (gluten-free option)
Erin Dooner
Entree
4
40 mins
20 mins
Ingredients
- 1 medium red bell pepper
- 1 medium green bell pepper
- 8 ounces (225 grams) fresh mushrooms
- 1 pound (455 grams) boneless, skinless chicken breast
- 2 teaspoons Cajun seasoning
- 2 tablespoons olive oil, divided
- 1/4 teaspoon garlic powder
- 1/4 teaspoon salt (or more to taste)
- 1/8 teaspoon coarsely ground black pepper
- For the pasta and sauce:
- 8 ounces (225 grams) dry linguine or fettuccine (use gluten-free, grain-free, or whole wheat pasta if desired)
- 1 tablespoon olive oil
- 4 cloves garlic, minced
- 1 tablespoon all-purpose flour or white whole wheat; for gluten-/grain-free use Bob’s Red Mill cassava flour
- 1 1/2 cups (355 milliliters) whole milk
- 1/2 teaspoon Cajun seasoning
- 1/4 teaspoon lemon pepper (optional)
- 1/4 teaspoon salt (the author prefers 1/2 teaspoon)
- 1/8 teaspoon coarsely ground black pepper
- 3 tablespoons cream cheese or Neufchâtel
- 1 cup (88 grams) grated Pecorino Romano or Parmesan, plus more for serving
- 2 tablespoons chopped fresh parsley (optional)
Instructions
- Remove seeds from the bell peppers and slice into 1/3″ strips.
- Slice mushrooms about 1/4″. Set vegetables aside. Cut the chicken into bite-sized pieces and rub with 2 teaspoons Cajun seasoning.
- Heat 1 tablespoon olive oil in a large skillet over medium heat. Add bell pepper strips and sauté, stirring frequently, for 5 minutes.
- Add mushrooms and sauté another 4–5 minutes until vegetables reach desired tenderness. Season with garlic powder, salt, and pepper. Remove vegetables to a bowl and keep covered.
- Increase heat to medium-high and add the remaining 1 tablespoon olive oil. Depending on pan size, cook chicken in one or two batches until cooked through, about 6–9 minutes total, flipping halfway. Transfer chicken to the bowl with the vegetables and cover.
- Prepare pasta according to package directions. Drain but do not rinse, and return pasta to the pot.
- While the pasta cooks, heat 1 tablespoon olive oil in a medium skillet over medium heat. Add minced garlic and cook 1–2 minutes until fragrant.
- Stir in the flour and cook, stirring constantly, for 1 minute.
- Whisk in the milk, 1/2 teaspoon Cajun seasoning, lemon pepper (if using), salt, and pepper. Cook, whisking constantly, until the sauce thickens slightly, about 3 minutes.
- Add the cream cheese and grated Pecorino Romano, whisking until the cheese and cream cheese are fully melted and the sauce is smooth.
- Pour the sauce over the prepared pasta and toss to combine. Stir in the cooked vegetables and chicken. Sprinkle extra grated cheese and chopped parsley on top if desired.
- Serve immediately. Store leftovers in the refrigerator for up to 4 days.
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