Low Fat Cajun Chicken Pasta Recipe

This Low Fat Cajun Chicken Pasta delivers bold, spicy flavor with creamy comfort—all for just 6.5 grams of fat per serving. Juicy, blackened chicken breast is tossed with whole wheat pasta and coated in a smoky, yogurt-based sauce that’s full of zesty Cajun flavor. It’s a restaurant-style dish made healthy for weeknight dinners, meal prep, or whenever you need a flavor-packed pick-me-up without the extra calories.

About This Recipe

This pasta is creamy, spicy, and totally addictive. You get the smoky kick of Cajun seasoning, the creaminess of a light yogurt sauce, and a satisfying base of whole wheat pasta to bring it all together. It feels indulgent, but you’ll be surprised how light and fresh it tastes.

What makes it extra convenient is how quickly it comes together. With just one skillet and 30 minutes, you can have a hearty, balanced dinner on the table. It also reheats well, so it’s perfect for prepping ahead.

Why This Recipe Belongs in Your Diet

Chicken breast brings lean, filling protein while Greek yogurt replaces heavy cream, giving you a rich sauce with none of the fat overload. Cajun seasoning adds big flavor without calories, and whole wheat pasta provides fiber to keep you satisfied longer. This dish proves you can enjoy bold, Southern-inspired flavor and still stick to your health goals.

What You’ll Need (Ingredients)

This dish gets its character from Cajun spice, creamy yogurt, and tender chicken—all coming together in a craveable, low-fat pasta.

• 8 oz whole wheat penne or linguine: A hearty, fiber-rich base for the spicy sauce.
• 2 cups cooked chicken breast, sliced: Lean, juicy protein that soaks up the seasoning.
• 1 tablespoon Cajun seasoning (salt-free if possible): Brings smoky, spicy flavor without added fat.
• 1 tablespoon olive oil: Just enough to sear the chicken and start the flavor base.
• 1 red bell pepper, sliced: Adds sweetness and crunch.
• 1/2 red onion, sliced: Adds color and sharpness.
• 2 cloves garlic, minced: Boosts savory flavor.
• 3/4 cup 1% milk: Lightens the sauce without losing creaminess.
• 1/2 cup fat-free plain Greek yogurt: Makes the sauce smooth and rich without any cream.
• 1 tablespoon lemon juice: Balances the heat with a little brightness.
• 1/4 teaspoon salt (optional): Adjust depending on your Cajun seasoning.
• Optional garnish: Chopped parsley or green onions for a fresh finish.

How to Make Low Fat Cajun Chicken Pasta

1. Cook the pasta: Boil whole wheat pasta until al dente. Drain and set aside.
2. Season the chicken: Toss sliced chicken with Cajun seasoning.
3. Sear the chicken: In a large nonstick skillet, heat olive oil over medium-high heat. Cook chicken until browned and cooked through, about 6–7 minutes. Remove and set aside.
4. Sauté veggies: In the same pan, cook bell pepper, onion, and garlic for 3–4 minutes until tender.
5. Make the sauce: Reduce heat to low. Add milk and stir until warm. Remove from heat and stir in Greek yogurt and lemon juice until smooth.
6. Combine everything: Return pasta and chicken to the skillet and toss until everything is coated and heated through.
7. Serve: Garnish with parsley or green onions if desired.

Recipe Tips and Variations

• Make it spicier with cayenne or a few dashes of hot sauce.
• Add spinach or zucchini for extra veggies.
• Use shrimp instead of chicken for a Cajun seafood twist.
• Stir in a tablespoon of Parmesan for extra richness (note: adds fat).

How to Store Leftovers

Cool completely and store in an airtight container in the fridge for up to 4 days. Reheat gently on the stove or in the microwave, adding a splash of milk if needed.

Nutrition Facts

• Serving Size: 1 1/2 cups
• Calories: 315 kcal
• Fat: 6.5 g
• Carbohydrates: 28 g
• Protein: 27 g
• Sodium: 480 mg

Try More Recipes:

• Low Fat Chicken Pasta Bake Recipe
• Low-Fat Chicken Alfredo Pasta Recipe
• Low-Fat Pasta Salad Recipe