This Low Calorie High Protein Cajun Pasta is just 373 calories and can be made with chicken, shrimp, or sausage!
You can make this cajun pasta with shrimp, sausage, and chicken. You get to choose, and I have shared meal prep tips as well so you can make a big batch and enjoy the healthy pasta recipe all week long.
I made this recipe with traditional pasta, but you can swap it out for protein pasta (I love Banza pasta) to lower the carbs and boost the protein more. Though it should be noted that this recipe has 36.8g of protein already!
Growing up in New Orleans, I came to love cajun recipes at a young age. And though I am no longer living in Louisiana, I still love cajun food. This pasta recipe is not necessarily a recipe you will find on Bourbon street, but it does have the flavors of the city in one easy and healthy dish.
To really boost the spicy pasta, make it with spicy sausage (andouille sausage). This is what red beans and rice is usually made with, and will really boost the New Orleans flavors in this pasta recipe.
Low Calorie High Protein Cajun Pasta
Within the sections below I will share how to meal prep, shop for, and make this creamy chicken cajun pasta recipe. But if you want to skip ahead to any section, these links will bring you right to the spot you need.
What You’ll Find in this Article:
Ingredients in Healthy Cajun Pasta
I made this New Orleans pasta with traditional penne pasta. It is my kiddo’s favorite so I always have it on hand. But you can use any pasta you like.
Special Tip: Lower the carbs and boost the protein with chickpea pasta!
Cajun Pasta Ingredients:
- Penne Pasta – you can use your favorite pasta, and even protein pasta.
- Olive oil spray – this helps cut calories and fat.
- Protein – choose chicken, shrimp, or sausage (more info in recipe card).
- Cajun Seasoning – adds the flavors of New Orleans, yum!
- Fat Free Cream Cheese – regular or low fat will work too.
- Unsweetened Almond Milk – extra low calorie, but any milk will work as long is it’s unsweetened
- Parmesan Cheese – freshly grated is best.
- Salt and Pepper – you can skip the salt if your diet requires it, and use fresh ground pepper if you have it for best flavor.
- Green Onions – adds crunch and color, plus more flavor,
How to Make Healthy Cajun Pasta
If you want to make this recipe in one pot, you can do that easily! Simply make the pasta, drain (don’t bother to rinse the pot!) and then continue on with the recipe.
I used two separate pots to make this a quicker recipe. So while the pasta cooks, I’m also cooking the protein and making the sauce. Either method will work, choose your favorite.
How to Make Healthy Cajun Pasta:
- Cook pasta according to package instructions until al dente. Drain and set aside.
- Meanwhile, heat a large pot or skillet over medium heat, and spray with olive oil.
- Add the garlic and cook for 30 seconds.
- To the garlic, add the desired protein, and cajun seasoning. Cook for 5-6 minutes, until the protein is cooked through (if you choose the sausage, remove and slice, then add back to the pot).
- Add the almond milk and low fat cream cheese. Stir well, and cook for 2-3 minutes until cream cheese melts and creates a smooth sauce.
- Stir in pasta, parmesan cheese, salt and pepper. Taste and add more salt as needed.
- Top with green onions, and serve hot, and move leftovers to individual containers.
How to Meal Prep Healthy Cajun Pasta:
- Cook the pasta dish as directed above.
- Meanwhile, lay out clean meal prep containers.
- Scoop 1.5 (1 1/2) cups of cajun pasta into each meal prep containers.
- Cover and cool completely.
- Will hold in the freezer for 1 month, or the fridge for 4 days.
- To reheat, defrost completely (if needed) and microwave for 2-3 minutes (each microwave is a little different) until heated through. Alternatively, add to a casserole dish (or use glass meal prep containers and just remove the lid) and bake at 350 degrees for 15-20 minutes until heated through.
Low Calorie High Protein Cajun Pasta Recipes
I know you will love this healthy pasta recipe. As an Italian woman (who grew up in New Orleans) I certainly do! If you have kiddos, I recommend using the shrimp or chicken as the sausage is quite spicy.
More Healthy Pasta Recipes:
Low Calorie High Protein Cajun Pasta
Ingredients
- 12 ounces penne pasta or your favorite type
- Olive oil spray
- 3 cloves garlic minced
- 1 pound chosen protein see below
- 2 teaspoons Cajun seasoning
- 2 ounces fat free cream cheese softened and cut into small pieces
- 1 cup unsweetened almond milk
- ½ cup freshly grated parmesan cheese
- ½ teaspoon pepper
- ½ teaspoon salt plus more to taste
- 2 green onions sliced
Protein Options:
- 1 pound boneless skinless chicken breasts cut into bite-size pieces
- 1 pound shrimp peeled and deveined
- 1 pound sausage ideally andouille sausage
Instructions
- Cook pasta according to package instructions until al dente. Drain and set aside.
- Meanwhile, heat a large pot or skillet over medium heat, and spray with olive oil.
- Add the garlic and cook for 30 seconds.
- To the garlic, add the desired protein, and cajun seasoning. Cook for 5-6 minutes, until the protein is cooked through (if you choose the sausage, remove and slice, then add back to the pot).
- Add the almond milk and low fat cream cheese. Stir well, and cook for 2-3 minutes until cream cheese melts and creates a smooth sauce.
- Stir in pasta, parmesan cheese, salt and pepper. Taste and add more salt as needed.
- Top with green onions, and serve hot, and move leftovers to individual containers.
How to Meal Prep:
- Cook the pasta dish as directed above.
- Meanwhile, lay out clean meal prep containers.
- Scoop 1.5 (1 1/2) cups of cajun pasta into each meal prep containers.
- Cover and cool completely.
- Will hold in the freezer for 1 month, or the fridge for 4 days.
- To reheat, defrost completely (if needed) and microwave for 2-3 minutes (each microwave is a little different) until heated through. Alternatively, add to a casserole dish (or use glass meal prep containers and just remove the lid) and bake at 350 degrees for 15-20 minutes until heated through.
Nutrition
Nutrition and Calories in Cajun Pasta
This healthy cajun pasta recipe is just 373 calories! I based the nutrition in the section below off the chicken protein option. Shrimp will be comparable, and sausage may have more calories and fat.
You can easily drop the calories and the carbs by choosing protein pasta (my favorite is chickpea pasta) but I wanted to make a low cost version with traditional pasta for this recipe. You can choose your favorite.
Important Note: As a reminder, at Lose Weight By Eating the goal is to make healthier, all-natural versions of your favorite recipes… not all will be “diet worthy” depending on the diet you are on. But they will be healthier versions to help curb your cravings.
More Weight Loss Recipes:
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Article History:
- Originally written and published October 24, 2022 by Audrey Johns
- Updated on June 8, 2023 by Audrey Johns
- Updated on September 27, 2023 by Audrey Johns
