Save The aroma of Cajun spices hitting a hot skillet still takes me back to my tiny apartment kitchen, where I first attempted this lighter version after realizing my favorite restaurant pasta was costing me a week's worth of calories. My roommate leaned against the doorframe, skeptical about whole wheat pasta and reduced-fat cream cheese, until that first creamy, spicy bite made both our eyes widen.
Last winter, I made this for a friend who swore she hated 'healthy versions' of comfort food. She watched me add the cream cheese, raising an eyebrow, but by the time I tossed in the lemon zest and parsley, she was already hovering over the pan with a fork. We ended up eating standing up, right there by the stove, because waiting for plates felt impossible.
Ingredients
- 300 g whole wheat penne: The nutty flavor stands up beautifully to bold Cajun spices and never turns mushy, plus the extra fiber means you can actually enjoy seconds without guilt
- 2 large chicken breasts, sliced into strips: Cutting against the grain into bite-sized strips ensures every piece stays juicy and cooks evenly in that spice rub
- 1 tablespoon olive oil: Just enough to get a golden sear on the chicken without overwhelming the dish with extra fat
- 1 teaspoon Cajun seasoning: The backbone of the whole dish, so use one you already love or make your own with paprika, garlic powder, and cayenne
- 1/2 teaspoon smoked paprika: Adds that subtle campfire depth that makes restaurant versions taste so complex
- 1/2 teaspoon garlic powder: Distributes evenly throughout the spice rub, guaranteeing garlic flavor in every single bite
- 1/2 teaspoon salt: Just enough to enhance all those spices without competing with them
- 1/4 teaspoon black pepper: Fresh-ground adds a bright heat that complements the deeper warmth of the Cajun blend
- 1 red bell pepper, thinly sliced: The natural sweetness balances all those spices and adds gorgeous pops of color
- 1 yellow bell pepper, thinly sliced: Brings a slightly different sweetness dimension and makes the dish look like it came from a professional kitchen
- 1 small red onion, thinly sliced: Gets sweet and tender in the skillet, providing little bursts of savory flavor throughout
- 2 cloves garlic, minced: Fresh garlic is non-negotiable here, blooming in the hot pan to create an aromatic base
- 150 ml reduced-fat cream cheese: Melts into an incredibly silky sauce that nobody will guess is lighter
- 120 ml low-fat milk: Thins the cream cheese just enough to coat every noodle without making it watery or thin
- 30 g grated Parmesan cheese: Adds umami depth and a little salty sharpness that cuts through the richness
- Zest and juice of 1/2 lemon: The secret ingredient that makes everything taste brighter and prevents the sauce from feeling heavy
- 1 tablespoon fresh parsley, chopped: Fresh herbs finish the dish with a pop of color and a clean, garden-fresh flavor
Instructions
- Cook your pasta to perfection:
- Boil the penne until it's got a slight bite to it, then drain it but save that starchy water like liquid gold, it will save your sauce later if it gets too thick.
- Give the chicken a spicy coat:
- Toss those chicken strips with all the spices in a bowl until every piece is evenly coated, letting them sit while you prep everything else helps the flavors really sink in.
- Sear the chicken until golden:
- Get your oil screaming hot in the skillet, add the chicken in a single layer, and let it develop a beautiful crust without moving it around too much, about 4 minutes per side.
- Soften the vegetables in the same pan:
- Toss in your peppers and onions, letting them cook until they're tender and starting to char in spots, then add the garlic for just one minute so it does not burn.
- Build that creamy sauce:
- Turn down the heat, return the chicken to the pan, and stir in the cream cheese and milk until everything melts together into this gorgeous, velvety sauce.
- Bring it all together:
- Fold in the Parmesan, lemon zest and juice, then add your cooked pasta, tossing everything together until each piece is coated and the sauce clings to every curve.
- Finish and serve:
- Taste and adjust the seasoning if it needs anything, then scatter that fresh parsley on top and get it to the table while it is still steaming hot.
Save This recipe became my go-to dinner party dish after my sister requested it for her birthday instead of ordering takeout, which might be the highest compliment any home cook can receive. There is something about watching people's faces light up when they realize healthy can taste this indulgent that never gets old.
Making It Ahead
You can slice the chicken and vegetables up to a day ahead, keeping them separately in sealed containers in the refrigerator. The spice rub can be mixed and stored in a small jar, so all you have to do at dinner time is cook and assemble.
Customizing The Heat
Some nights I want gentle warmth and other days I crave fire, so I have learned to start with the recipe as written and add cayenne pepper pinch by pinch. tasting after each addition until it hits exactly the right level for my mood.
Perfect Pairings
A crisp green salad with a vinaigrette cuts through the richness beautifully, while crusty whole wheat bread soaks up every last drop of that incredible sauce. For drinks, an ice-cold beer or a glass of chilled white wine balances the spice perfectly.
- Double the vegetables if you want to stretch this to feed six people without adding more pasta or chicken
- The sauce works just as well over zucchini noodles or spaghetti squash for an even lighter version
- Leftovers reheat surprisingly well in the microwave with just a splash of milk to loosen the sauce
Save There is nothing quite like watching someone take their first bite of this dish, expecting diet food and getting hit with all that creamy, spicy comfort instead. Enjoy every guilt-free forkful.
Saffron Brook Recipe Q&As
- → Can I use regular pasta instead of whole wheat?
Yes, you can substitute regular pasta, though whole wheat adds extra fiber and nutrients. Adjust cooking time according to package instructions.
- → How do I make the sauce less spicy?
Reduce the Cajun seasoning to 1/2 teaspoon and omit the smoked paprika. You can always add more heat gradually to suit your taste preference.
- → What proteins work as alternatives to chicken?
Shrimp cooks quickly and pairs beautifully with Cajun spices. Tofu is an excellent vegetarian option—press it first and follow the same sautéing method.
- → Can I make this ahead of time?
Prepare components separately and store in the refrigerator for up to 2 days. Combine and reheat gently on the stovetop, adding milk if needed to loosen the sauce.
- → What should I serve alongside this dish?
A simple green salad, steamed broccoli, or garlic bread complement the rich sauce well. A crisp white wine or light beer pairs nicely with the Cajun spices.
- → Is this suitable for meal prep?
Yes, portion into containers and refrigerate for up to 2 days. Reheat gently on the stovetop or microwave, adding a splash of milk if the sauce thickens.