Save Standing in my kitchen on a gray Tuesday, I watched steam curl off the skillet as the Cajun spices hit hot oil. This pasta started as an attempt to satisfy a craving without the post-meal heaviness I usually feel after creamy dishes. The whole wheat penne gives it a satisfying chew, and that spicy kick catches you just right at the back of your throat.
My sister-in-law stayed over last winter and we needed something that felt like a proper meal but would not derail the whole week. She asked for seconds, which is how I knew this lighter version had actually worked. The vegetables add sweetness that tames the heat, and that squeeze of lemon at the end makes everything brighter.
Ingredients
- 300 g whole wheat penne: The nutty flavor holds up better than regular pasta and gives you fiber that keeps you full longer
- 2 large chicken breasts sliced into strips: Cutting against the grain into even strips means every piece cooks at the same speed
- 1 tablespoon olive oil: Just enough to get a good sear on the chicken without making the sauce greasy
- 1 teaspoon Cajun seasoning: The backbone of the dish, but taste your blend first since brands vary wildly in heat
- 1/2 teaspoon smoked paprika: Adds that deep, almost bacon-like smokiness that makes people think this cooked for hours
- 1/2 teaspoon garlic powder: Helps build layers of garlic flavor without burning like fresh garlic would in the seasoning mix
- 1/2 teaspoon salt: Enhances all the spices without making the dish salty
- 1/4 teaspoon black pepper: Freshly cracked adds a brighter heat than pre-ground
- 1 red bell pepper thinly sliced: Sweetness and color that balances the spice beautifully
- 1 yellow bell pepper thinly sliced: Different colored peppers have subtly different flavors and look stunning together
- 1 small red onion thinly sliced: Red onions mellow out when cooked and add a pretty purple hue
- 2 cloves garlic minced: Fresh minced garlic gives you that aromatic hit that powder cannot replicate
- 150 ml reduced-fat cream cheese: Creates the velvety base with less guilt, just make sure it is room temperature
- 120 ml low-fat milk: Thins the sauce to coating consistency while keeping it creamy
- 30 g grated Parmesan cheese: Adds a salty, nutty depth that rounds out the Cajun spices
- Zest and juice of 1/2 lemon: The secret ingredient that cuts through the richness and makes flavors pop
- 1 tablespoon fresh parsley chopped: Fresh herb finish that makes the dish look like it came from a restaurant
Instructions
- Get your pasta water going:
- Salt the water generously and cook the penne until it still has a slight bite, because it will finish cooking in the sauce later. That splash of pasta water you save is liquid gold, full of starch that helps everything cling together.
- Season the chicken:
- Pat the strips dry first, then toss them with the Cajun seasoning, paprika, garlic powder, salt, and pepper until every piece is evenly coated. Do not skip the drying step or the spices will slide right off instead of forming a nice crust.
- Sear the chicken:
- Heat the olive oil in your largest skillet over medium-high heat until it shimmers, then add the chicken in a single layer without crowding. Let it develop a golden crust before flipping, about 4 to 5 minutes total, then move it to a plate.
- Cook the vegetables:
- In the same pan, toss in the bell peppers and onions, stirring occasionally until they are softened and starting to brown at the edges. Add the minced garlic for just one minute so it does not turn bitter.
- Build the sauce:
- Lower the heat to medium and return the chicken to the pan, then add the cream cheese and milk, stirring constantly until the cheese melts and you have a smooth, glossy sauce. If it looks too thick, that pasta water comes to the rescue.
- Bring it all together:
- Stir in the Parmesan, lemon zest, and juice until the sauce is glossy and fragrant, then add the cooked penne and toss until every noodle is coated. Taste and adjust the seasoning if it needs anything.
- Finish and serve:
- Divide into bowls and sprinkle that fresh parsley on top while the steam is still rising. The contrast of bright green against the creamy orange sauce makes it look as good as it tastes.
Save This recipe has become my go-to when friends say they are watching what they eat but still want something that feels special. There is something satisfying about serving a dish that people assume took hours and has no business being this light.
Making It Your Own
I have found that the Cajun spice blend is where you can really personalize this dish. Some days I go heavy on the paprika for a smokier version, while other times I add a pinch of cayenne if I want to really feel the heat. The beauty is that the creamy sauce balances whatever spice direction you take it.
Perfect Pairings
A simple arugula salad with lemon vinaigrette cuts through the richness beautifully, and the peppery greens play nicely with the Cajun spices. If you are feeding a crowd, some crusty whole wheat bread on the side never hurts for sopping up that sauce.
Make Ahead Magic
You can slice the vegetables and season the chicken up to a day in advance, stored separately in the refrigerator. This makes weeknight dinners feel almost effortless, and the pasta water trick still works like a charm even with prep done ahead.
- Chop all your vegetables while listening to a podcast or watching TV
- Measure out the spices and sauce ingredients into small bowls
- Set the table before you start cooking so everything feels ready
Save This pasta proves that comfort food and conscious eating can actually coexist, and sometimes the lighter version is the one you keep coming back to.
Recipe Help & Answers
- → Can I use regular pasta instead of whole wheat?
Yes, you can substitute regular penne for whole wheat. Keep in mind that regular pasta may have slightly different cooking times, so check for al dente texture accordingly.
- → How can I make this dish spicier?
Add a pinch of cayenne pepper to the Cajun seasoning mixture, or increase the Cajun seasoning amount to taste. You can also add red pepper flakes to the sauce for extra heat.
- → What proteins can I substitute for chicken?
Shrimp and tofu work excellently as alternatives. For shrimp, reduce cooking time to 2-3 minutes. For tofu, use firm or extra-firm varieties and cook until lightly browned.
- → How do I prevent the sauce from becoming too thick?
Reserve pasta water during cooking and gradually add it to the sauce while stirring. The starch in pasta water helps achieve the perfect creamy consistency without thinning with additional liquid.
- → Can I prepare this ahead of time?
Leftovers store well in the refrigerator for up to 2 days in an airtight container. Reheat gently on the stovetop over medium heat, adding a splash of milk if needed to restore creaminess.
- → What vegetables pair well with this dish?
Beyond the suggested peppers and onions, consider adding mushrooms, zucchini, or spinach. Sauté additional vegetables before adding the sauce for best flavor integration.