Cajun Chicken Pasta in a Silver Teflon Skillet

Lightened Up Cajun Chicken Pasta

A delicous and easy skillet dinner for the calorie concious looking for an indulgentpasta dinner!

Course Dinner, light meal, Main Course
Cuisine American, cajun, creole
Prep Time 30 minutes
Cook Time 15 minutes
Servings 4 people
420 kcal
Rachel Kirk


  • 2-3 chicken breasts 3 oz each, adjust for amount of servings needed
  • 1 tbsp olive oil

Cajun Seasoning

  • 2 tbsp garlic powder
  • 2 tbsp paprika smoked paprika works great as well
  • 1 tbsp salt
  • 1 tbsp ground black pepper
  • 2 tbsp oregano
  • 1 tsp cayenne pepper adjust to your liking, up to 2 tbsp if you like spicy

Cajun Pasta Sauce

  • 1/2 cup minced onion
  • 1/2 cup minced roasted red pepper canned and drained fire grilled tomatoes work as a subsitute
  • 1 tbsp olive oil
  • 3 tbsp flour
  • 1/2 portion of cajun mixture noted above use the other half to coat chicken on both sides
  • 1/2 cup half and half
  • 1/2 cup chicken broth
  • 2.5 cups cooked pasta I used cavatappi. Add additional if feeding more.


  1. Mix cajun seasoning. Separate; you will use half to coat chicken, the other half for the cajun sauce.

  2. Heat 1 tbsp olive oil in skillet on medium heat. Generously coat chicken with cajun seasoning. Sear chicken on both sides in skillet until chicken is fully cooked, and 165 degrees internally. Remove chicken from skillet.

  3. Add 1 tbsp olive oil to pan (no need to wipe it clean) and add minced onion and roasted red pepper. Cook on medium heat for 3-4 minutes, then add remaining cajun seasoning. Continue to cook until onion is translucent. Add flour, and stir until absorbed.

  4. Add chicken broth, and half and half. Stir until thickened. Add 1/2 cup parmesan cheese if desired for cheesy consistency. Remove from heat. Add pre-cooked pasta, and stir.

  5. Slice chicken and add on top of pasta. Sprinkly with parmesan and parsley or cilantro if desired.

Nutrition Facts
Lightened Up Cajun Chicken Pasta
Amount Per Serving
Calories 420 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 4g20%
Cholesterol 84mg28%
Sodium 2144mg89%
Potassium 766mg22%
Carbohydrates 39g13%
Fiber 5g20%
Sugar 2g2%
Protein 32g64%
Vitamin A 2135IU43%
Vitamin C 11.6mg14%
Calcium 113mg11%
Iron 3.9mg22%
* Percent Daily Values are based on a 2000 calorie diet.