Low Fat Creamy Cajun Chicken Pasta Recipe

This Low Fat Creamy Cajun Chicken Pasta brings the heat and the comfort—without the heavy cream or excess fat. Made with tender chicken breast, bold Cajun spices, whole wheat pasta, and a creamy Greek yogurt–based sauce, this dish has just 6.3 grams of fat per serving. It’s the perfect blend of spicy, savory, and creamy, all in a healthy, protein-packed pasta dish.

About This Recipe

You get a fiery Cajun kick balanced by a smooth, tangy cream sauce that clings to every bite of pasta and juicy chicken. The red bell peppers and onions add sweetness and crunch, while the yogurt and milk combine to create a luscious texture that feels indulgent—but stays totally light.

Ready in just 30 minutes, this is a fantastic dinner option for busy nights when you want comfort food that doesn’t weigh you down. Plus, it reheats beautifully for meal prep.

Why This Recipe Belongs in Your Diet

This dish keeps things lean by replacing heavy cream with fat-free Greek yogurt and low-fat milk. Chicken breast provides high-quality, low-fat protein, and whole wheat pasta delivers fiber and complex carbs. Cajun spices bring tons of flavor without any added fat, making this a satisfying meal you can enjoy any night of the week.

What You’ll Need (Ingredients)

We’re building layers of flavor using lean protein, light dairy, and a bold Cajun blend—nothing fried or creamy here.

• 8 oz whole wheat penne or rotini: A hearty, fiber-filled base.
• 2 cups cooked chicken breast, sliced or shredded: Lean and filling protein.
• 1 tablespoon Cajun seasoning (low sodium or homemade): Spicy, smoky, and flavor-packed.
• 1 tablespoon olive oil: Just enough to sauté and enhance flavor.
• 1 red bell pepper, sliced: Adds sweetness and color.
• 1/2 red onion, sliced: Adds bite and texture.
• 2 cloves garlic, minced: For savory depth.
• 3/4 cup 1% milk: A light, creamy base for the sauce.
• 1/2 cup fat-free plain Greek yogurt: Makes the sauce thick and creamy without added fat.
• 1 tablespoon lemon juice: Balances the heat with brightness.
• 1/4 teaspoon salt (optional): Taste before adding, especially if using salted Cajun spice.
• Optional: Fresh parsley or green onions for garnish.

How to Make Low Fat Creamy Cajun Chicken Pasta

1. Cook pasta: Boil pasta until al dente. Drain and set aside.
2. Season and sear chicken: Toss chicken with Cajun seasoning. In a large skillet, heat olive oil over medium-high heat. Sauté chicken until browned and cooked through. Remove and set aside.
3. Sauté vegetables: In the same skillet, cook bell pepper, onion, and garlic until soft, about 4–5 minutes.
4. Make the sauce: Reduce heat to low. Add milk and stir to warm. Remove from heat and stir in Greek yogurt and lemon juice until smooth and creamy.
5. Combine: Return chicken and pasta to the skillet. Toss everything together until well coated and heated through.
6. Serve: Garnish with parsley or green onions if desired.

Recipe Tips and Variations

• Use shrimp instead of chicken for a Cajun seafood spin.
• Add spinach or mushrooms for more veggies.
• Want it spicier? Add a pinch of cayenne or hot sauce.
• Stir in a tablespoon of light cream cheese for extra richness (adds a bit of fat).

How to Store Leftovers

Cool completely, then store in an airtight container in the fridge for up to 4 days. Reheat gently with a splash of milk to restore the creamy texture.

Nutrition Facts

• Serving Size: 1 1/2 cups
• Calories: 320 kcal
• Fat: 6.3 g
• Carbohydrates: 28 g
• Protein: 27 g
• Sodium: 460 mg

Try More Recipes:

• Low Fat Chicken Pesto Pasta Recipe
• Low Fat Chicken Penne Pasta Recipe
• Low Fat Cajun Chicken Pasta Recipe