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!

Ingredients You’ll Need:

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

Low Calorie High Protein Cajun Pasta

Healthy High Protein Cajun Pasta Meal Prep and Storage

Meal Prep: I love to meal prep this healthy recipe! I make it ahead of time (often for dinner- then store the leftovers as meal prep dinners) and move to either individual meal prep containers, or family sized containers.
Storage: Will hold for 5 days in the fridge or 1 month in the freezer.
Reheating: Reheat in the microwave for 1-2 minutes.

Low Calorie High Protein Cajun Pasta

Lose Weight By Eating

This healthy cajun pasta recipe can be made with chicken, shrimp, or sausage (or a combination!)

Plus, I cut 100's of calories from the traditional recipe, so you can enjoy this yummy spicy pasta dish for just 373 calories!

Special Tip: You can use any pasta you like, I find that penne is popular and inexpensive, but choose your favorite.

5 from 1 vote

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Prep Time 5

Cook Time 20

Total Time 25

Course dinner

Cuisine American, Cajun

Servings servings

Calories 373 kcal

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

Serving: 1.5cupsCalories: 373kcalCarbohydrates: 43.9gProtein: 36.8gFat: 4.5gSaturated Fat: 0.7gCholesterol: 69mgSodium: 547mgPotassium: 104mgFiber: 2.6gSugar: 2.3gCalcium: 163mgIron: 2mg

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About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.