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I would describe this high protein creamy cajun pasta as creamy and comforting, once you try this you won’t want anything else.
It’s rich, slightly spicy, and packed with flavor without feeling heavy. Plus of course it has about 50g protein per serving.
The best part? It’s quick, easy, and perfect for meal prep. This definitely tastes indulgent but fits right into a balanced lifestyle
Ingredients you’ll need
- 120g pasta (Vetta Smart Spiral Pasta or similar)
- 120g sliced capsicum (bell peppers)
- 90g sliced red onion
- 2 garlic cloves (or garlic mince)
- Cajun seasoning
- Salt and pepper
- Smoked paprika
- 35g tomato paste or purée
- 55g light cream cheese
- 280g diced chicken breast (about 250g cooked)
- Fresh parsley (optional)
How to make this creamy Cajun pasta step by step
Start by cooking your pasta according to the package instructions. Don’t forget to save a bit of the pasta water. That’s going to help create the perfect silky sauce later.
While the pasta cooks, heat a pan over medium to high heat. Add your sliced capsicum, red onion, and garlic. Sprinkle in Cajun seasoning, salt, pepper, and smoked paprika. Let everything cook down until soft and fragrant.
Stir in the tomato paste and cook it for a few minutes. This deepens the flavor and gives the sauce a rich base.
Next, transfer the cooked veggie mixture into a blender. Add the light cream cheese and a splash of pasta water. Blend until smooth and creamy.
In the same pan, cook your diced chicken with the same Cajun seasoning blend. Once it’s almost done, pour in the blended sauce and let it simmer gently.
Add your cooked pasta, mix everything together, and let it cook for another few minutes so the flavors come together. Finish with fresh parsley if you like.
How long it takes and how to serve it
This high protein creamy Cajun pasta comes together in about 25 to 30 minutes from start to finish. It’s perfect for weeknights when you want something quick but still satisfying.
Serve it fresh and hot, or divide it into containers for meal prep. You can pair it with a simple side salad or some steamed veggies if you want to add a bit more volume to your plate.
Why you’ll keep coming back to this recipe
- High protein and filling. Keeps you satisfied for hours
- Quick and easy. Perfect for busy days
- Meal prep friendly. Tastes just as good the next day
- Packed with flavor. Creamy, smoky, and slightly spicy
- Customizable. Easy to adjust ingredients to your taste
- Balanced and satisfying. Comfort food without the guilt
Tips, swaps, and easy variations
If you don’t have light cream cheese, you can use Greek yogurt for a lighter option. It still gives that creamy texture with extra protein.
Not a fan of chicken? Swap it for shrimp or even tofu for a different twist.
You can also adjust the spice level. Add more Cajun seasoning for extra heat or keep it mild if you prefer.
For extra veggies, throw in spinach, mushrooms, or zucchini. It’s a great way to bulk up the meal without adding many calories.
Storage and meal prep tips
Store leftovers in an airtight container in the fridge for up to 3 to 4 days. This dish is perfect for meal prep since the flavors deepen over time.
To reheat, add a splash of water or milk before microwaving. This helps bring the sauce back to life and keeps it creamy.
You can also portion it out into containers right after cooking for easy grab-and-go meals throughout the week.
High protein creamy Cajun pasta
Ingredients
Method
- Cook pasta according to package instructions. Reserve some pasta water.
- In a pan, sauté capsicum, onion, and garlic with Cajun seasoning, salt, pepper, and paprika.
- Add tomato paste and cook for a few minutes.
- Transfer mixture to a blender with cream cheese and a splash of pasta water. Blend until smooth.
- Cook chicken in the same pan with Cajun seasoning until almost done.
- Pour in the sauce and let it simmer gently.
- Add cooked pasta and mix well. Simmer for a few minutes.
- Serve and garnish with parsley if desired.
Notes
- Add more pasta water if the sauce is too thick
- Adjust Cajun seasoning to control spice level
- Greek yogurt can replace cream cheese for a lighter option
- Avoid overcooking the chicken to keep it juicy
Nutrition (per serving)
- Calories: 512
- Carbs: 50.5g
- Fat: 9g
- Protein: 49.5g
Give it a try
If you’ve been looking for a comforting pasta that actually fits your goals, this high protein creamy Cajun pasta is it. It’s simple, delicious, and honestly so satisfying.
Try it once, and don’t be surprised if it becomes part of your weekly routine.
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