Pin to Board My roommate walked in while I was testing this lighter version and asked why it smelled like a proper Cajun kitchen. That moment of validation made all the recipe testing worthwhile. I had been trying to recreate that restaurant style cream sauce without the post meal guilt for months.
Last Tuesday I made this for dinner with my sister who claims she hates healthy versions of favorite foods. She went back for seconds and asked for the recipe before she even left the table. The way the creamy sauce clings to each piece of chicken while still feeling light enough for a weeknight is pretty remarkable.
Ingredients
- 300 g whole wheat penne: The nutty flavor and extra fiber make this a worthy upgrade from regular pasta
- 2 large chicken breasts sliced into strips: Cutting against the grain gives you tender pieces that cook evenly and absorb all that seasoning
- 1 tablespoon olive oil: Just enough to get a nice sear on the chicken without adding unnecessary fat
- 1 teaspoon Cajun seasoning plus spices: This blend is the backbone of the dish so do not be shy with it
- 1 red and 1 yellow bell pepper thinly sliced: The different colors bring slightly different sweetness levels that balance the heat
- 1 small red onion thinly sliced: Adds a subtle sharpness that cuts through the creaminess beautifully
- 150 ml reduced fat cream cheese: Creates that velvety sauce base without the heavy calorie load of full fat versions
- 120 ml low fat milk: Thins the sauce to the perfect consistency while keeping it light
- 30 g grated Parmesan: Adds that salty umami punch that makes the sauce taste restaurant quality
- Lemon zest and juice: The brightness cuts through the rich sauce and wakes up all the spices
- Fresh parsley: More than just garnish it adds a fresh herbal note that lightens each bite
Instructions
- Get your pasta going first:
- Cook the whole wheat penne until it is al dente then drain but remember to save that quarter cup of pasta water it is liquid gold for fixing sauce consistency later.
- Season the chicken generously:
- Toss those strips with the Cajun seasoning smoked paprika garlic powder salt and pepper until every piece is evenly coated.
- Sear the chicken properly:
- Heat the olive oil in your large skillet over medium high heat then add the chicken and let it develop a golden crust about 4 to 5 minutes before setting it aside.
- Build the vegetable base:
- In that same skillet toss in the bell peppers and onion and sauté for about 5 minutes until they soften then add the garlic for just one minute more so it does not burn.
- Create the creamy sauce:
- Lower the heat to medium return the chicken to the pan then stir in the cream cheese and milk until smooth adding a splash of that pasta water if it needs thinning.
- Bring it all together:
- Stir in the Parmesan lemon zest and juice then add the cooked penne and toss until every piece is coated in that spicy creamy sauce.
- Finish and serve:
- Taste and adjust the seasoning if needed then scatter fresh parsley on top and serve while it is still steaming hot.
Pin to Board This recipe has become my go to when friends say they are trying to eat better but still want something exciting for dinner. Watching people realize that lighter does not mean boring is the best kind of kitchen win.
Make It Your Own
I have found that adding extra vegetables like spinach or mushrooms works beautifully here. They wilt right into the sauce and bulk up the servings without changing the calorie count much.
Perfect Pairings
A crisp green salad with a vinaigrette cuts through the creaminess nicely. I also love serving this with roasted asparagus or steamed broccoli when I want something more substantial.
Storage and Reheating
The sauce actually thickens up even more in the fridge which I honestly prefer. When reheating add a splash of milk or water and warm it gently over low heat.
- This keeps for about 2 days in the fridge but the pasta will absorb more sauce over time
- Reheating on the stove tastes much better than the microwave for keeping the texture right
- If meal prepping store the pasta and sauce separately and combine when ready to eat
Pin to Board Hope this becomes a weeknight favorite in your kitchen too. There is something pretty perfect about digging into a bowl of creamy pasta and knowing it will not derail your whole day.
Common Questions
- → Can I use regular pasta instead of whole wheat?
Yes, regular pasta works perfectly. The cooking time remains the same—just follow package directions until al dente. Whole wheat adds extra fiber and nutrients, but either choice will give you great results.
- → How can I make this spicier?
Add a pinch of cayenne pepper to the sauce or increase the Cajun seasoning amount. You can also add red pepper flakes or fresh jalapeños to the vegetables for additional heat and flavor.
- → What are good substitutes for the chicken?
Shrimp works beautifully and cooks faster (2-3 minutes). Tofu is an excellent vegetarian option—press it first, cut into strips, and follow the same sautéing method. Turkey breast strips are another lean protein choice.
- → Is this suitable for a gluten-free diet?
Use gluten-free penne instead of whole wheat. Always check your Cajun seasoning blend, as some may contain gluten or added starches. Look for certified gluten-free options or make your own blend with paprika, cayenne, and spices.
- → How do I prevent the sauce from being too thick?
Keep the reserved pasta water handy—it's essential for reaching the right consistency. Add it gradually while stirring until the sauce coats the pasta smoothly. The starch in pasta water helps emulsify the cream cheese beautifully.
- → Can I prepare this ahead of time?
Cook the chicken and vegetables ahead, then refrigerate separately. Combine everything fresh just before serving to maintain the pasta texture. Store leftovers in an airtight container for up to 2 days and reheat gently with a splash of milk to restore creaminess.