Pin it The first time I made this lighter version, my husband actually stopped mid-bite and asked if I was sure this was supposed to be "healthy" pasta. That velvety Cajun sauce clinging to every penne tube fooled us completely.
I originally developed this recipe during a January when we wanted restaurant-quality dinners without the post-meal food coma. Now it is in permanent rotation, requested at least twice a month regardless of the season.
Ingredients
- Whole wheat penne: The nutty flavor stands up beautifully to the bold Cajun spices and provides satisfying fiber
- Chicken breasts: Slice against the grain for tender strips that cook evenly and stay juicy
- Cajun seasoning blend: The backbone of this dish, so use a quality brand or make your own with paprika, garlic powder, and cayenne
- Bell peppers: Red and yellow peppers add sweetness and crunch that balance the heat
- Reduced-fat cream cheese: Creates an incredibly silky sauce without the heavy cream calorie load
- Fresh lemon: Both zest and juice cut through the richness and brighten every bite
Instructions
- Get the pasta going:
- Boil the penne until just tender, drain, and save that starchy cooking water—it is liquid gold for fixing sauce consistency later.
- Season the chicken:
- Toss the strips thoroughly with the spice blend so every piece is evenly coated in that gorgeous red dusting.
- Sear the chicken:
- Let the pieces develop a golden crust in the hot oil, about 4-5 minutes, then remove them before they overcook.
- Soften the vegetables:
- Sauté the sliced peppers and onion until they start to caramelize slightly, then add the garlic for just 60 seconds so it does not burn.
- Build the sauce:
- Return the chicken to the pan, lower the heat, and melt the cream cheese into the milk until everything becomes silky smooth.
- Bring it together:
- Add the Parmesan, lemon zest and juice, then toss in the cooked pasta until every tube is coated in that spicy creamy goodness.
Pin it Last winter, my sister declared this her new comfort food after a particularly rough week at work. Sometimes a bowl of pasta is exactly what the soul needs.
Make It Your Own
Shrimp works beautifully here and cooks even faster than the chicken. Just add them during the last 2 minutes of sautéing so they stay tender.
Perfecting the Sauce
Low-fat milk can sometimes break if boiled too aggressively. Keep the heat at medium and stir constantly while the cream cheese melts.
Serving Suggestions
A crisp green salad with vinaigrette cuts through the creaminess perfectly. For a complete meal, add steamed broccoli on the side.
- Sprinkle extra Parmesan at the table for the cheese lovers
- Keep red pepper flakes handy for heat seekers
- Crusty bread is practically mandatory for sopping up sauce
Pin it This pasta has saved countless weeknights when we wanted something special but had zero energy for complicated cooking.
Recipe FAQs
- → Can I use a different pasta shape?
Absolutely. Fettuccine, rigatoni, or bowtie pasta work wonderfully with this sauce. Choose your preferred texture and shape.
- → How do I make the sauce less thick?
Add the reserved pasta water gradually while stirring. Start with 1-2 tablespoons and adjust until you reach your desired consistency.
- → What proteins can I substitute for chicken?
Shrimp, tofu, or turkey breast are excellent alternatives. Adjust cooking times accordingly—shrimp needs only 2-3 minutes per side.
- → How do I add more spice?
Increase the Cajun seasoning or add a pinch of cayenne pepper to the spice rub. You can also stir in hot sauce to the finished sauce.
- → Can this be made ahead?
Yes, prepare components separately and store in the fridge for up to 2 days. Combine just before serving for best texture. Reheat gently with a splash of milk.
- → Is this dish gluten-free?
The whole wheat penne contains gluten. Use gluten-free pasta and verify your Cajun seasoning is certified gluten-free to make this suitable for gluten-free diets.