Pin It The first time I made this lighter version, my husband actually asked if I'd forgotten to make it "diet friendly" because the sauce was so velvety and rich. I'd spent weeks tinkering with the ratios, terrified that reducing the fat would leave us with something sad and watery. That moment when he went back for seconds without any hesitation? Pure kitchen victory. Now it's the weeknight pasta I actually crave, not just settle for.
Last Tuesday, my sister dropped by unexpectedly while I had this simmering on the stove. She stood in the doorway, inhaling deeply, and immediately asked if I'd somehow managed to recreate our favorite Louisiana restaurant's signature dish. We ended up eating standing at the counter, both too impatient to bother with proper plates, talking about how some recipes just hit different on a random weeknight.
Ingredients
- 300 g whole wheat penne: The extra fiber and nutty flavor make this feel hearty, not healthy substitute-y
- 2 large chicken breasts sliced into strips: Cutting them before cooking means more surface area for that Cajun seasoning to cling to
- 1 tablespoon olive oil: Just enough to get a nice golden sear on the chicken without adding excessive fat
- 1 teaspoon Cajun seasoning: The flavor backbone that makes everything else sing
- 1/2 teaspoon smoked paprika: Adds this gorgeous subtle smokiness that makes you think this cooked for hours
- 1 red bell pepper and 1 yellow bell pepper: The sweetness balances the heat and adds gorgeous color contrast
- 1 small red onion: Provides a mild bite that softens beautifully in the sauce
- 2 cloves garlic: Fresh minced is non negotiable here for that aromatic punch
- 150 ml reduced fat cream cheese: The secret to that luscious texture without the heavy cream calorie bomb
- 120 ml low fat milk: Thins the cream cheese just enough to coat every strand of pasta
- 30 g grated Parmesan: Adds salty depth and helps the sauce cling to the penne
- Zest and juice of 1/2 lemon: Cuts through the richness and brightens the whole dish
- 1 tablespoon fresh parsley: Fresh herbs at the end make everything taste professionally finished
Instructions
- Cook your pasta to perfection:
- Boil the penne according to package directions, but seriously, taste it a minute early because al dente matters when it will cook more in the sauce. Reserve that pasta water like it's liquid gold.
- Season your chicken generously:
- Toss the strips with all those spices in a bowl until every piece is evenly coated. Get your hands in there and really massage it in.
- Sear the chicken until golden:
- Heat that olive oil in a large skillet over medium high heat and add the chicken in a single layer. Let it develop a nice crust, about 4 to 5 minutes per side, then set it aside on a plate.
- Build your vegetable base:
- In the same pan, toss in those colorful bell peppers and red onion. Let them soften and get slightly charred at the edges, then add the garlic for just one minute until fragrant.
- Create the creamy sauce:
- Lower the heat to medium and return the chicken to the pan. Add the cream cheese and milk, stirring constantly until it melts into this gorgeous smooth sauce. Use that pasta water if it needs loosening.
- Bring it all together:
- Stir in the Parmesan, lemon zest, and juice, then add the cooked penne. Toss everything together until the sauce coats each piece evenly.
- Finish with fresh herbs:
- Taste and adjust the seasoning if needed, then sprinkle with fresh parsley right before serving while it's still steaming hot.
Pin It This pasta became my go to for everything from casual Tuesday dinners to that memorable night when my friend got through a breakup and needed something that felt like a hug in a bowl. Food has this way of turning ordinary moments into something sacred.
Making It Your Own
I've discovered that swapping in shrimp works beautifully, they cook in just 2 to 3 minutes and absorb the spices beautifully. For a vegetarian version, cauliflower steaks rubbed with the same spice blend become surprisingly meaty and satisfying.
Getting The Sauce Right
The temperature matters so much when making the sauce. If it's too hot, the cream cheese can separate and get grainy, but too cool and it won't melt smoothly. Medium heat is your friend here, patience pays off.
Perfect Pairings
A crisp green salad with a tangy vinaigrette cuts through the creaminess perfectly. I also love serving roasted asparagus or broccoli on the side, their slight bitterness balances the rich sauce beautifully.
- Crusty whole wheat bread for sopping up that extra sauce
- A chilled glass of Sauvignon Blanc to complement the spices
- Simple steamed green beans with lemon keeps the meal light
Pin It There's something deeply satisfying about a recipe that feels indulgent but doesn't leave you needing a nap afterward. This pasta hits that perfect sweet spot every single time.
Recipe FAQs
- → Can I use regular pasta instead of whole wheat?
Yes, you can substitute regular penne for whole wheat. The cooking time remains the same—just follow package instructions until al dente. Keep in mind regular pasta will have slightly different nutritional values.
- → How do I prevent the sauce from becoming too thick?
Reserve pasta water before draining and gradually add it when combining the sauce with the pasta. Start with a small amount and adjust to reach your desired consistency. The starch in pasta water also helps the sauce cling to the noodles.
- → What can I use if I don't have Cajun seasoning?
Mix your own blend with smoked paprika, garlic powder, onion powder, cayenne pepper, thyme, and oregano. You already have paprika and garlic powder listed, so just add the other spices to taste.
- → Is this suitable for meal prep?
Yes, leftovers keep well refrigerated for up to 2 days. Store in an airtight container and reheat gently on the stovetop or microwave, adding a splash of milk if needed to restore creaminess.
- → Can I make this gluten-free?
Absolutely. Use gluten-free penne and verify your Cajun seasoning blend is certified gluten-free, as some commercial mixes may contain hidden gluten. Everything else is naturally gluten-free.
- → What proteins work as substitutes?
Shrimp cooks quickly in about 2-3 minutes and pairs beautifully with Cajun flavors. Tofu adds a plant-based option—use firm tofu and pan-fry until golden before adding to the sauce.