Cajun Chicken Pasta is an easy way to get a creamy, flavorful pasta dinner on the table with a little extra protein. Tender Cajun-seasoned chicken and rotini are tossed in a simple sauce made with cottage cheese, Greek yogurt and Parmesan for plenty of creaminess without feeling too heavy.
It comes together quickly and has just the right amount of Cajun flavor for a weeknight dinner. Add a little extra seasoning or red pepper flakes if you like more heat, then finish with Parmesan and serve warm.
(Makes 2 servings)
Ingredients
- 5 oz high-protein rotini pasta (or regular rotini)
- 8 oz chicken breast, diced
- 1 tsp Cajun seasoning
- 1 tsp olive oil spray
- ½ cup low-fat cottage cheese
- ¼ cup plain nonfat Greek yogurt
- 2 tbsp grated Parmesan cheese
- ¼ cup chicken broth
- ½ tsp garlic powder
- ½ tsp onion powder
- Pinch black pepper
- Fresh parsley for garnish (optional)
Instructions
- Cook pasta according to package directions. Reserve ¼ cup pasta water.
- Season chicken with Cajun seasoning and cook in a nonstick skillet until golden and cooked through.
- Blend cottage cheese, Greek yogurt, Parmesan, broth, garlic powder, onion powder, and black pepper until smooth.
- Add cooked pasta and chicken to the skillet.
- Pour in the sauce and toss until creamy. Add reserved pasta water if needed to thin.
- Garnish with parsley and a sprinkle of Parmesan.
Approximate Macros (per serving)
Calories: 385
Protein: 43g
Carbs: 30g
Fat: 8g
