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Healthy Cajun Shrimp Alfredo Pasta - Creamy, Spicy, and Light

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 8 oz whole-wheat fettuccine or linguine (or gluten-free pasta)
  • 1 lb large shrimp, peeled and deveined (tails optional)
  • 2 tbsp Cajun seasoning (low-sodium if possible), divided
  • 1 tbsp olive oil
  • 1 tbsp unsalted butter (optional, for flavor)
  • 1 red bell pepper, thinly sliced
  • 1 small yellow onion, thinly sliced
  • 3 garlic cloves, minced
  • 2 cups baby spinach (lightly packed)
  • 1 cup low-sodium chicken broth (or vegetable broth)
  • 3/4 cup plain 2% Greek yogurt (room temperature)
  • 1/2 cup freshly grated Parmesan cheese
  • 1/2 cup 2% milk (or unsweetened almond milk)
  • 1 tsp smoked paprika (optional, for extra depth)
  • 1/4 tsp cayenne pepper (to taste)
  • 1/2 lemon, juiced
  • Salt and black pepper, to taste
  • Fresh parsley or green onions, chopped (for garnish)

Method
 

  1. Cook the pasta: Bring a large pot of salted water to a boil. Cook pasta until al dente according to package directions. Reserve 1/2 cup pasta water, then drain.
  2. Season the shrimp: Pat shrimp dry. Toss with 1 tbsp Cajun seasoning, a pinch of salt, and black pepper. Set aside.
  3. Sear the shrimp: Heat olive oil in a large skillet over medium-high. Add shrimp in a single layer. Cook 1–2 minutes per side until pink and opaque. Remove to a plate.
  4. Sauté the veggies: In the same skillet, add butter (if using), bell pepper, and onion. Cook 3–4 minutes, stirring, until softened with a bit of char. Add garlic and cook 30 seconds.
  5. Build the sauce base: Reduce heat to medium. Add broth, remaining 1 tbsp Cajun seasoning, smoked paprika, and cayenne. Simmer 2–3 minutes to marry flavors.
  6. Make it creamy: In a bowl, whisk Greek yogurt, milk, and Parmesan until smooth. Turn heat to low. Slowly pour the yogurt mixture into the skillet, whisking constantly. Do not let it boil—keep it warm and gentle so it doesn’t curdle.
  7. Adjust consistency: If the sauce is too thick, add splashes of reserved pasta water until silky. Taste and season with salt and pepper.
  8. Finish the dish: Add spinach and cook 1 minute until just wilted. Return shrimp to the pan with any juices. Add the drained pasta and toss to coat. Squeeze in lemon juice to brighten.
  9. Serve: Garnish with parsley or green onions and a little extra Parmesan if you like. Serve hot.