Skinny Cajun Chicken Pasta

This is a whole wheat pasta with cajun seasoned chicken, fresh bell pepper, red onion, and mushrooms, and topped with a light, low calorie cream sauce. This dish is great if yo . u are a carb lover like me. By adding in extra protein and tons of fresh veggies you get the satisfaction of a loaded pasta dish without all of the added carbohydrates. It also has a good kick to it which I love! However, if you aren’t a fan of spicy food lighten up on the cajun seasoning and use another one of your favorite spices.


(Makes about 6 servings)

  • 8 oz. whole wheat pasta
  • 1 tbsp. canola oil
  • 1 lb. chicken breast tenders
  • 2-3 tsp. cajun seasoning
  • 2 red bell peppers
  • 1 yellow bell pepper
  • 1/2 red onion
  • 6 oz. mushrooms
  • 4 cloves garlic
  • 2 roma tomatoes
  • 1 cup fat-free chicken broth
  • 1/3 cup skim milk
  • 2 tbsp. reduced fat cream cheese
  • 1 tbsp. nonfat Greek yogurt
  • 1 tbsp. flour
  • 2 scallions
  • Salt and Pepper to taste


  • Prepare pasta according to package directions
  • Wash and prepare bell peppers, onion, mushrooms, and tomatoes
  • Generously season chicken with cajun seasoning, salt, and pepper
  • Prepare cream sauce by blending together milk, cream cheese, Greek yogurt, and flour, set aside
  • On medium-high heat, sauté chicken in 1 tbsp. canola oil for about 5 minutes or until cooked through and set aside
  • Reduce pan to medium heat and add red and yellow bell peppers and onion (add more canola oil if needed)
  • Sauté for 3 minutes and then add in mushrooms, garlic and tomatoes seasoning with pepper to taste
  • Sauté for an additional 4 minutes or until vegetables are tender
  • Reduce heat to medium-low and slowly pour in chicken broth and cream sauce, stirring for 2 minutes
  • Return chicken to pan and season with additional pepper and cajun seasoning if desired
  • Add in cooked pasta and toss well to coat
  • Top with chopped green scallions to add extra color and flavor

Nutritional Information

Serving Size: 1 1/2 cups, Calories: 269, Total Fat: 5g, Total Carbohydrates: 37g, Fiber: 5g, Sugars: 3g, Protein: 22g

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2 Responses to Skinny Cajun Chicken Pasta

  1. Pingback: Skinny Cajun Chicken Pasta | The Apron Adventures | Organic Rapeseed Oil

  2. Lizluvscajun says:

    Thank you so much for this wonderful recipe. I’ve tried a few low fat, low carb Cajun recipes and this is, by far, my favorite!

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