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Simple to make and bursting with flavor, Creamy Cajun Pasta is the perfect weeknight indulgence while staying on track!
It’s Mardi Gras season! The perfect time to update an old classic from the Lite Cravings archives. This was one of the first recipes I created, and it’s been far too long since I made it.
Let me just say–it still stands up! An easy and flavorful dish that comes together in just around 30 minutes.
Can i make this gluten free?
Yes! The sauce itself is naturally gluten free. All you need to do is use your favorite gluten-free pasta.
Also make sure you check the ingredient list of your Cajun seasoning. Some will include flour as a filler. Definitely avoid that, even if you’re not gluten free!
Can I make this Dairy Free?
Again, yes! The only dairy comes from the parmesan cheese. I know that there are plenty of dairy-free parmesan cheese alternatives out there.
My vegan friends swear by the Violife brand, though I’ve never tried it. I’m sure it would work just fine.
The slight creaminess of the pasta sauce really comes from the parmesan, so I wouldn’t suggest using something like nutritional yeast. The texture might be off.
Ingredients for creamy cajun pasta
As you can see from the above pictures, I’ve made this dish with various pasta shapes. I recommend short pasta to hold that delicious sauce!
Recently, I’ve started using the Fiber Gourmet Light Penne. I love this stuff! Half of the calories of regular pasts, which makes a serving only 4 points for me!
The recipe also calls for sun-dried tomatoes, not packed in oil. I’m able to find these at Trader Joe’s. They’re soft and pliable, so no need to reconstitute them.
However, you might find another brand that is not as pliable as the TJ’s version. If that’s the case, soak them in hot water for about 5 minutes before adding to the sauce.
And you can still use the ones packed in oil, but make sure you drain and wash them thoroughly to keep the points low.
Here are the rest of the ingredients:
- Raw chicken breast or shrimp, or a combo of both
- Pasta
- Cajun Seasoning (I like to use Slap Ya Mamma for some extra heat!)
- Almond Milk
- Check Stock
- Cornstarch
- Sun-Dried Tomatoes
- Grated Parmesan Cheese
- Green Onions
- Dried Basil
- Garlic Powder
- Kosher Salt
Feel free to get creative with the veggies, too. I’ve added mushrooms and spinach. Zucchini is also delicious in here. I’m sure bell pepper would be fantastic, too!
If you are interested in a similar recipe with a bit of a fancier flare, you must try out my One-Pot Louisiana Chicken Pasta. More use for that Cajun seasoning, too!
I’d love to hear from you if you make this recipe! Leaving a starred review and comment below helps my blog grow. I’m always grateful when you can take the time to do that!
It also makes my day when you share your pics on Instagram and tag me (@litecravings). Don’t forget to use #litecravingsrecipes to make sure I see it. If I don’t get a chance to scroll through my tags quickly enough, I won’t see your post. I always make a point to look through the hashtags, though, so I’ll see it there!
Creamy Cajun Pasta
Simple to make and bursting with flavor, Creamy Cajun Pasta is the perfect weeknight indulgence while staying on track!
Prep Time10 minutes mins
Cook Time25 minutes mins
Total Time35 minutes mins
Servings: 4
Calories: 475kcal
Ingredients
- 8 oz uncooked pasta (see blog notes for options)
- 2 lbs uncooked, cubed chicken breast or shrimp (could use a mixture of both)
- 3 tsp Cajun Seasoning (see blog notes for options)
- 1 1/2 cup almond milk
- 1/2 cup fat free chicken stock
- 2 tsp cornstarch
- 1/2 cup sliced sun dried tomatoes, not in oil (if you can only find ones in oil, wash and drain them thoroughly)
- 2 green onions, chopped
- 1/2 tsp dried basil
- 1/2 tsp garlic powder
- 1/2 tsp kosher salt
- 1/2 cup grated parmesan cheese
Instructions
Cook pasta according to package directions, drain and set aside.
Season chicken and/or shrimp with 2 tsp cajun spice mix. Sear in large skillet in 2 or 3 batches to ensure they brown (about 1 minute a side for the shrimp and 3 minutes a side for the chicken). Put in a bowl and set aside.
In the same skillet that you cooked the meat, add the chicken stock and simmer for a couple of minutes, scrapping up the browned bits from searing the meat/shrimp.
In a small bowl, mix together almond milk, cornstarch, and 1 tsp cajun seasoning, basil, and garlic. Add mixture to the pan and simmer until slightly thickened, about 5 minutes. Add tomatoes, green onions, and salt. Bring to a boil, then lower heat and simmer until thickened even more, about 3 minutes.
Turn heat to low and add in parmesan and cooked chicken/shrimp. Simmer for another minute, then add in pasta. Toss and continue to cook until everything is warmed through and sauce has absorbed into the pasta.
Notes
Click here to determine your WW PersonalPoints for this recipe (if you are logged in to your WW app, it should calculate for you automatically). Calculated using whole wheat pasta. Serving size is about 1 1/2 cups.
WW Green SmartPoints: 9 for about 1 1/2 cups.
WW Blue and Purple SmartPoints: 7 for 1 1/2 cups (2 SP on Purple if using whole wheat pasta)
Nutrition
Calories: 475kcal | Carbohydrates: 50g | Protein: 44g | Fat: 10g | Saturated Fat: 5g | Fiber: 3g | Sugar: 4g
