Name: Low Carb Cajun Chicken Pasta Recipe
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 5
Cuisine: American
Ingredients: 8 oz linguine; 1 lb chicken breast; 2 tsp cajun seasoning; 1 tsp garlic powder; 1 tbsp olive oil; 1 medium red bell pepper; 1 medium yellow bell pepper; 8 oz mushrooms; ½ red onion; 3 cloves garlic; 2 medium tomatoes; 1 cup chicken broth; ⅓ cup skim milk; 1 tbsp flour; 3 tbsp light cream cheese; pepper; 2 Scallions; salt; Cooking spray

This low carb cajun chicken pasta is a flavorful and healthy twist on a classic favorite. Combining a medley of colorful vegetables with seasoned chicken and a creamy, spicy sauce, this dish is sure to satisfy your cravings without the extra carbs. Perfect for a weeknight dinner, this recipe is easy to make and packed with nutrients.

Photos of Low Carb Cajun Chicken Pasta Recipe

If you don't have cajun seasoning or cream cheese in your pantry, you might need to pick these up at the supermarket. Cajun seasoning adds that signature spicy kick, while light cream cheese provides the creamy texture without the extra calories.

Ingredients for Low Carb Cajun Chicken Pasta

Linguine: A type of pasta that serves as the base for the dish.

Chicken breast: Lean protein that’s seasoned and cooked to perfection.

Cajun seasoning: A blend of spices that gives the dish its signature spicy flavor.

Garlic powder: Adds a rich garlic flavor without the need for fresh cloves.

Olive oil: Used for sautéing the vegetables and adding healthy fats.

Red bell pepper: Adds sweetness and vibrant color.

Yellow bell pepper: Adds another layer of sweetness and color.

Mushrooms: Adds umami flavor and a meaty texture.

Red onion: Provides a mild, slightly sweet flavor.

Garlic: Fresh cloves for an aromatic base.

Tomatoes: Adds juiciness and a touch of acidity.

Chicken broth: The base of the creamy sauce.

Skim milk: Adds creaminess without extra fat.

Flour: Helps thicken the sauce.

Light cream cheese: Adds creaminess and a slight tang.

Pepper: Fresh cracked pepper for seasoning.

Scallions: Adds a fresh, mild onion flavor.

Salt: Enhances all the flavors.

Cooking spray: Used to prevent sticking when cooking the chicken.

One reader, Dagmar Faulkner says:

This low carb cajun chicken pasta recipe is a game-changer! The flavors are bold and delicious, and it's surprisingly easy to make. Perfect for a quick, healthy dinner that doesn't skimp on taste. Highly recommend!

Dagmar Faulkner

Key Techniques for Mastering Cajun Chicken Pasta

How to make a slurry: Combine milk, flour, and cream cheese in a small blender until smooth. How to season chicken: Generously coat chicken with cajun seasoning, garlic powder, and salt. How to sauté: Cook ingredients in a skillet over medium-high heat until they are tender and cooked through. How to prepare pasta: Cook pasta in salted water according to package directions. How to adjust seasoning: Taste the dish and add more salt or cajun seasoning as needed.

How To Make Low Carb Cajun Chicken Pasta

This low-carb chicken pasta is flavored with Cajun-spiced sauce and cooked with bell peppers, onions, mushrooms, and tomatoes.

Preparation: 10 minutes

Cooking: 20 minutes

Total: 30 minutes

Serves:

Ingredients

Instructions

1. Prep all the vegetables.

1. In a small blender, make a slurry by combining milk, flour and cream cheese. Set aside.

1. Season chicken generously with Cajun seasoning, garlic powder and salt.

1. Prepare pasta in salted water according to package directions.

1. Heat a large heavy nonstick skillet over medium-high heat; spray with cooking spray and add half of the chicken.

1. Sauté 5 to 6 minutes or until done, set aside on a plate and repeat with the remaining chicken. Set aside.

1. Add olive oil to the skillet and reduce to medium; add bell peppers, onions, and garlic to skillet then sauté for 3 to 4 minutes.

1. Add mushrooms and tomatoes and sauté 3 to 4 more minutes or until vegetables are tender.

1. Season with salt, garlic powder and fresh cracked pepper to taste.

1. Reduce heat to medium-low; add chicken broth and pour in slurry while stirring for about 2 minutes.

1. Return chicken to skillet; adjust salt and Cajun seasoning to taste, cook for another 1 to 2 minutes until hot, then add linguine; toss well to coat.

1. Top with chopped scallions and enjoy!

Nutrition

- Calories: 501.44kcal

- Fat: 20.08g

- Saturated Fat: 5.13g

- Trans Fat: 0.10g

- Monounsaturated Fat: 9.23g

- Polyunsaturated Fat: 3.89g

- Carbohydrates: 49.98g

- Fiber: 4.20g

- Sugar: 6.96g

- Protein: 30.38g

- Cholesterol: 69.40mg

- Sodium: 923.38mg

- Calcium: 97.93mg

- Potassium: 851.35mg

- Iron: 2.58mg

- Vitamin A: 142.51µg

- Vitamin C: 109.30mg

Expert Tip for Perfecting Low Carb Cajun Chicken Pasta

When making the slurry, ensure that the skim milk, flour, and light cream cheese are well-blended to avoid lumps. This will create a smooth and creamy sauce that evenly coats the linguine and chicken.

Time-Saving Tips for Making Low Carb Cajun Chicken Pasta

Prep in advance: Chop all vegetables and season the chicken the night before to save time on cooking day.

Use pre-cut veggies: Buy pre-cut bell peppers, mushrooms, and onions to reduce prep time.

Cook pasta ahead: Boil the linguine in advance and store it in the fridge. Reheat it quickly before combining with the sauce.

One-pan method: Cook the chicken and vegetables in the same skillet to minimize cleanup.

Blender slurry: Use a small blender to quickly mix the milk, flour, and cream cheese for a smooth slurry.

Substitute Ingredients For Low Carb Cajun Chicken Pasta Recipe

linguine - Substitute with zucchini noodles: Zucchini noodles are low in carbs and provide a similar texture to pasta when cooked.
chicken breast - Substitute with tofu: Tofu is a low-carb, high-protein alternative that can absorb the flavors of the cajun seasoning well.
cajun seasoning - Substitute with homemade spice blend: Combine paprika, garlic powder, onion powder, thyme, oregano, and cayenne pepper to control the carb content and sodium levels.
garlic powder - Substitute with fresh garlic: Fresh garlic has a more robust flavor and fewer carbs compared to garlic powder.
olive oil - Substitute with avocado oil: Avocado oil has a higher smoke point and is rich in healthy fats, making it a great low-carb option.
red bell pepper - Substitute with green bell pepper: Green bell peppers are slightly lower in carbs compared to red bell peppers.
yellow bell pepper - Substitute with orange bell pepper: Orange bell peppers have a similar carb content but offer a different flavor profile.
mushrooms - Substitute with eggplant: Eggplant has a similar texture and is low in carbs, making it a good substitute for mushrooms.
red onion - Substitute with green onions: Green onions have fewer carbs and provide a milder flavor.
garlic - Substitute with shallots: Shallots have a similar flavor profile but are slightly lower in carbs.
tomatoes - Substitute with sun-dried tomatoes: Sun-dried tomatoes have a more concentrated flavor and can be used in smaller quantities to reduce carb content.
chicken broth - Substitute with vegetable broth: Vegetable broth can be lower in carbs and still provide a rich flavor.
skim milk - Substitute with unsweetened almond milk: Unsweetened almond milk is low in carbs and provides a creamy texture.
flour - Substitute with almond flour: Almond flour is low in carbs and can be used as a thickening agent.
light cream cheese - Substitute with Greek yogurt: Greek yogurt is lower in carbs and provides a creamy consistency.
pepper - Substitute with white pepper: White pepper has a similar flavor but can offer a slightly different taste profile.
scallions - Substitute with chives: Chives have a similar flavor and are low in carbs.
salt - Substitute with sea salt: Sea salt can provide a more nuanced flavor and may contain fewer additives.
cooking spray - Substitute with olive oil spray: Olive oil spray is a healthier option and provides a similar non-stick effect.

Presentation Tips for a Delightful Cajun Chicken Pasta Dish

Use a large white plate: Choose a pristine white plate to make the vibrant colors of the cajun chicken pasta pop.
Create a pasta nest: Twirl the linguine into a neat nest in the center of the plate using a carving fork or tongs.
Layer the chicken: Arrange the cajun-seasoned chicken slices artfully on top of the pasta nest, fanning them out slightly for visual appeal.
Add vegetable medley: Scatter the sautéed bell peppers, mushrooms, red onion, and tomatoes around the pasta nest, ensuring an even distribution of colors.
Drizzle the sauce: Spoon the creamy chicken broth and cream cheese sauce over the chicken and pasta, allowing some to pool around the base for an elegant look.
Garnish with scallions: Sprinkle finely chopped scallions over the top for a fresh, green contrast.
Add a touch of pepper: Finish with a light dusting of freshly cracked black pepper for a hint of spice and visual texture.
Serve with a side: Accompany the dish with a small side of mixed greens dressed lightly in olive oil and lemon juice to balance the richness of the pasta.
Use microgreens: Add a few sprigs of microgreens on top for an extra layer of sophistication and freshness.
Wipe the plate edges: Ensure the edges of the plate are clean and free of any sauce or food smudges for a professional presentation.

Essential Kitchen Tools for Making Cajun Chicken Pasta

Cutting board: A sturdy surface for chopping and prepping all the vegetables and chicken.
Chef's knife: Essential for slicing and dicing the chicken, bell peppers, onions, mushrooms, and tomatoes.
Measuring spoons: Used to measure out the cajun seasoning, garlic powder, olive oil, and other spices accurately.
Small blender: Necessary for making the slurry by combining milk, flour, and cream cheese.
Large pot: Used to boil the linguine in salted water according to package directions.
Colander: For draining the cooked linguine.
Large heavy nonstick skillet: Essential for sautéing the chicken and vegetables, and for combining all the ingredients.
Cooking spray: To coat the skillet lightly before sautéing the chicken.
Wooden spoon: Useful for stirring the ingredients in the skillet.
Measuring cup: For measuring the chicken broth and skim milk.
Mixing bowl: To hold the slurry mixture before adding it to the skillet.
Tongs: Handy for turning the chicken pieces while sautéing.
Spatula: Useful for tossing the linguine with the sauce and other ingredients in the skillet.
Plate: To set aside the cooked chicken temporarily.
Pepper mill: For freshly cracked pepper to season the dish.
Serving dish: To present the finished low carb cajun chicken pasta.

Storage and Freezing Guidelines for Cajun Chicken Pasta

Allow the cajun chicken pasta to cool completely before storing it in an airtight container in the refrigerator. It will keep fresh for up to 3-4 days.
If you want to freeze the pasta, transfer it to a freezer-safe container or a resealable plastic bag. Squeeze out as much air as possible to prevent freezer burn. Label the container with the date and contents.
When you're ready to enjoy the frozen cajun chicken pasta, thaw it overnight in the refrigerator. You can also thaw it in the microwave using the defrost setting.
To reheat the pasta, transfer it to a microwave-safe dish and heat it in the microwave until it's warmed through. You can also reheat it in a skillet over medium heat, stirring occasionally, until it's heated through.
If the pasta seems dry after reheating, you can add a splash of chicken broth or water to help loosen it up and restore its creamy texture.
For best quality, consume the frozen cajun chicken pasta within 2-3 months. After that, it may start to lose its flavor and texture.

How To Reheat Leftover Cajun Chicken Pasta

Reheat the low carb cajun chicken pasta in a skillet over medium-low heat. Add a splash of chicken broth or water to help loosen the sauce and prevent the pasta from drying out. Stir occasionally until heated through, about 5-7 minutes.
For a quick and easy method, reheat individual portions of the cajun chicken pasta in the microwave. Place the desired amount in a microwave-safe dish, add a tablespoon of chicken broth or water, and cover with a damp paper towel. Microwave on high for 1-2 minutes, stirring halfway through, until heated to your liking.
If you have time, reheat the low carb pasta in the oven. Preheat the oven to 350°F (175°C). Transfer the pasta to an oven-safe dish, add a few tablespoons of chicken broth or water, and cover with foil. Bake for 15-20 minutes, or until heated through. Remove the foil for the last 5 minutes to allow any excess moisture to evaporate and the top to slightly crisp up.
For a crispy twist, reheat the cajun chicken pasta under the broiler. Spread the pasta evenly on a baking sheet and place it under the broiler for 2-3 minutes, or until the top is lightly golden and crispy. Keep a close eye on it to prevent burning.
If you have an air fryer, use it to quickly reheat and crisp up the low carb pasta. Place the desired amount in the air fryer basket, spray with a little cooking spray, and air fry at 350°F (175°C) for 3-5 minutes, shaking the basket halfway through, until heated and slightly crispy.

Interesting Trivia About Cajun Chicken Pasta

A fun fact about this low carb cajun chicken pasta recipe is that using skim milk and light cream cheese helps to reduce the overall calorie and fat content, making it a healthier option compared to traditional cream-based pasta dishes.

Budget-Friendly: Is This Cajun Chicken Pasta Recipe Economical?

This low carb cajun chicken pasta recipe is quite cost-effective for a household. The main ingredients like chicken breast, bell peppers, and mushrooms are affordable and widely available. The use of skim milk and light cream cheese keeps the dish both healthy and budget-friendly. For a household of 4, the approximate cost is around $15-$20 USD. Overall Verdict: 8/10.

Is This Cajun Chicken Pasta Recipe Healthy?

The low carb Cajun chicken pasta recipe has some healthy elements, but there's room for improvement. Here's a breakdown:

Positives:

Lean protein from chicken breast
Nutrient-rich vegetables like bell peppers, mushrooms, onions, and tomatoes
Whole grain linguine provides fiber (assuming whole grain pasta is used)
Low-fat dairy products like skim milk and light cream cheese

Negatives:

High sodium content from Cajun seasoning and added salt
Potential for high saturated fat content depending on the type of cream cheese used
Lack of leafy greens or other nutrient-dense vegetables

To make this recipe even healthier, consider the following suggestions:

Reduce the amount of Cajun seasoning and salt to lower the sodium content
Opt for whole grain linguine to increase fiber intake
Use fat-free or low-fat cream cheese to reduce saturated fat
Add leafy greens like spinach or kale to boost nutrient density
Include a side salad or additional non-starchy vegetables to balance the meal
Use a lean cooking method like grilling or baking for the chicken instead of sautéing
Replace some of the pasta with spiralized vegetables like zucchini noodles to lower carb content and increase vegetable intake

By incorporating these changes, you can enhance the nutritional value of the dish while still maintaining its delicious Cajun flavors. The recipe already features a colorful array of vegetables, lean protein, and whole grains, providing a solid foundation for a balanced meal. With a few tweaks, this low carb Cajun chicken pasta can become an even healthier option for those looking to enjoy a satisfying and nutritious dinner.

Editor's Opinion: Thoughts on This Cajun Chicken Pasta Recipe

This low carb Cajun chicken pasta recipe is a delightful fusion of flavors and textures. The use of cajun seasoning adds a robust, spicy kick that complements the tender chicken and sautéed vegetables beautifully. The creamy sauce, made lighter with skim milk and light cream cheese, provides a luscious coating for the linguine without being overly indulgent. The inclusion of fresh vegetables like bell peppers, mushrooms, and tomatoes not only enhances the dish's nutritional profile but also adds vibrant color and freshness. Overall, it's a well-balanced, flavorful dish that's both satisfying and mindful of carb intake.

Enhance Your Low Carb Cajun Chicken Pasta Recipe with These Unique Side Dishes:

Roasted Brussels Sprouts with Balsamic Glaze: Imagine the crispy, caramelized edges of Brussels sprouts mingling with the tangy sweetness of a balsamic glaze. This side dish adds a delightful crunch and a burst of flavor that perfectly complements the Cajun chicken pasta.

Garlic Parmesan Zucchini Fries: Swap out traditional fries for these zucchini sticks, coated in a garlic and Parmesan crust. They’re baked to perfection, offering a guilt-free, crispy side that pairs wonderfully with the creamy, spicy notes of the pasta.

Avocado and Tomato Salad: A refreshing salad featuring ripe avocados and juicy tomatoes, tossed with a light lemon vinaigrette. This vibrant dish adds a fresh, zesty contrast to the rich flavors of the Cajun chicken pasta.

Cauliflower Rice Pilaf: Elevate your meal with a cauliflower rice pilaf, studded with almonds, cranberries, and fresh herbs. This low-carb alternative is both satisfying and nutritious, making it a perfect companion to the pasta.

Spicy Roasted Sweet Potatoes: Add a touch of sweetness and heat with these sweet potatoes, roasted to perfection with a blend of spices. Their natural caramelization and spicy kick create a harmonious balance with the Cajun chicken pasta.

Similar Recipes to Try If You Love Cajun Chicken Pasta

Creamy Cajun Shrimp Zoodles: Dive into a bowl of zucchini noodles swirled with succulent shrimp, all drenched in a creamy cajun sauce. This dish is a low-carb delight that brings the heat and flavor of the bayou to your table.

Spicy Sausage and Pepper Skillet: Sizzle up some spicy sausage with vibrant bell peppers and onions in this one-pan wonder. It's a quick and easy meal that's bursting with bold flavors and perfect for a busy weeknight.

Garlic Parmesan Chicken and Broccoli: Tender chicken breast meets crisp broccoli in a rich garlic parmesan sauce. This dish is a creamy, cheesy, and utterly satisfying way to enjoy a low-carb dinner.

Lemon Herb Grilled Chicken Salad: Grilled chicken breast marinated in a zesty lemon herb dressing sits atop a bed of fresh greens, cherry tomatoes, and cucumbers. This salad is light, refreshing, and perfect for a healthy meal.

Stuffed Bell Peppers with Cauliflower Rice: Colorful bell peppers are stuffed with a savory mixture of ground turkey, cauliflower rice, and spices. This dish is a hearty and nutritious way to enjoy a low-carb dinner.

Appetizer and Dessert Pairings for Low Carb Cajun Chicken Pasta

Appetizers:

Stuffed Mini Bell Peppers: Delight your guests with these vibrant stuffed mini bell peppers. The colorful bell peppers are filled with a creamy mixture of goat cheese, herbs, and a hint of lemon zest. The combination of the sweet peppers and the tangy filling creates a perfect balance of flavors. Garnish with a sprinkle of chopped chives for an extra touch of freshness. These bite-sized treats are not only visually appealing but also packed with flavor, making them an ideal start to any meal.

Zucchini Fritters: Crispy on the outside and tender on the inside, these zucchini fritters are a delightful way to begin your dining experience. Grated zucchini is mixed with parmesan cheese, breadcrumbs, and fresh herbs, then lightly fried to golden perfection. Serve with a dollop of garlic aioli or a side of tangy yogurt dip for an added burst of flavor. These fritters are a fantastic way to use up summer zucchini and are sure to be a hit at any gathering.

Desserts:

Chocolate Avocado Mousse: Indulge in a rich and creamy mousse that combines the velvety texture of ripe avocados with the deep, intense flavor of dark chocolate. This dessert is not only decadent but also packed with healthy fats and antioxidants. A touch of vanilla extract and a hint of sea salt elevate the flavors, while a drizzle of honey or agave syrup adds just the right amount of sweetness. Garnish with fresh berries and a sprinkle of cocoa nibs for a sophisticated finish.

Berry Coconut Chia Pudding: Delight in a refreshing and nutritious pudding that layers the tropical flavors of coconut milk with the natural sweetness of mixed berries. The chia seeds create a delightful, tapioca-like texture that is both satisfying and nourishing. Infuse the pudding with a splash of vanilla and a touch of maple syrup for added depth. Top with a medley of fresh berries, a handful of toasted coconut flakes, and a sprig of mint for a vibrant and eye-catching presentation.

Why trust this Low Carb Cajun Chicken Pasta Recipe:

This low carb cajun chicken pasta recipe is a perfect blend of flavors and health benefits. The cajun seasoning adds a delightful kick, while the light cream cheese and skim milk keep it creamy without the extra calories. Fresh bell peppers, mushrooms, and tomatoes ensure you get a good dose of veggies. Plus, the step-by-step instructions make it easy to follow, even for beginners. Trust this recipe for a delicious, guilt-free meal!

Share your thoughts on this Low Carb Cajun Chicken Pasta Recipe in the Recipe Sharing forum and let us know how it turned out for you!

FAQ:

Can I use a different type of pasta for this recipe?

Absolutely! You can use any low-carb pasta alternative like zucchini noodles, shirataki noodles, or even spaghetti squash.

How can I make this recipe dairy-free?

You can substitute the skim milk with almond milk or coconut milk and use a dairy-free cream cheese alternative.

Can I make this recipe ahead of time?

Yes, you can prepare the chicken and vegetables ahead of time and store them in the fridge. Just reheat and combine with the pasta and sauce when you're ready to eat.

What can I use instead of cajun seasoning if I don't have any?

You can make your own by mixing paprika, garlic powder, onion powder, thyme, oregano, and a bit of cayenne pepper.

How do I store leftovers?

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet over medium heat or in the microwave.