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High Protein Cajun Chicken Pasta - Creamy, Spicy, and Satisfying

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

Ingredients
  

  • 12 oz high-protein pasta (penne, rotini, or rigatoni; chickpea or lentil pasta works great)
  • 1.5 lb boneless, skinless chicken breasts, cut into bite-size strips
  • 2 tbsp Cajun seasoning (store-bought or homemade)
  • 1 tsp smoked paprika (optional, for extra depth)
  • 1/2 tsp kosher salt (adjust to taste)
  • 1/2 tsp black pepper
  • 2 tbsp olive oil
  • 1 tbsp butter (optional, for richness)
  • 1 medium yellow onion, finely diced
  • 1 red bell pepper, sliced into thin strips
  • 3 cloves garlic, minced
  • 1 cup low-sodium chicken broth
  • 3/4 cup reduced-fat cream cheese, cut into cubes (or 1 cup light half-and-half)
  • 1/2 cup nonfat Greek yogurt (for protein and tang; add off heat)
  • 1/2 cup grated Parmesan
  • Juice of 1/2 lemon
  • Fresh parsley or green onions, chopped, for garnish
  • Optional heat boosters: pinch of cayenne, red pepper flakes, or hot sauce

Method
 

  1. Cook the pasta: Bring a large pot of salted water to a boil. Cook the high-protein pasta until just al dente. Reserve 1 cup of pasta water, then drain and set aside.
  2. Season the chicken: Pat chicken dry. Toss with Cajun seasoning, smoked paprika, salt, and black pepper until well coated.
  3. Sear the chicken: Heat olive oil in a large skillet over medium-high. Add chicken in a single layer. Cook 4–6 minutes, stirring once or twice, until browned and cooked through. Transfer to a plate and tent with foil.
  4. Sauté the veggies: In the same skillet, add butter. Stir in onion and bell pepper with a pinch of salt. Cook 4–5 minutes until softened and lightly caramelized. Add garlic and cook 30 seconds until fragrant.
  5. Build the sauce base: Pour in chicken broth. Scrape up the browned bits from the pan with a wooden spoon. Simmer 2 minutes to reduce slightly.
  6. Cream it up: Reduce heat to low. Add cream cheese (or light half-and-half). Stir until smooth and creamy. If too thick, splash in reserved pasta water to loosen.
  7. Finish with cheese and lemon: Stir in Parmesan until melted. Squeeze in lemon juice to brighten the sauce. Taste and adjust seasoning; add more Cajun spice or a pinch of salt if needed.
  8. Bring it together: Return chicken to the skillet with any juices. Add cooked pasta and toss to coat. If needed, add a bit more pasta water for a silky finish.
  9. Add Greek yogurt off heat: Turn off the burner. Stir in Greek yogurt until fully blended and creamy. This keeps it from curdling and boosts protein.
  10. Garnish and serve: Sprinkle with parsley or green onions. Add red pepper flakes or hot sauce if you like extra heat. Serve hot.