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Creamy Cajun Chicken Pasta

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Jenna
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Creamy Cajun Chicken Pasta
High-Protein • Cozy • Stine-tifically Tasty Makeover

Recipe by JennaCourse: BETTER-FOR-YOU FAVORITES, Dinner, High-Protein Pasta
Servings

4

servings
Prep time

10

minutes
Cook time

10

minutes
Total time

25

minutes

A creamy, spicy, better-for-you Cajun pasta made with protein pasta, tender chicken, and a rich Cajun cream sauce. High protein, customizable, and weeknight-friendly!

✨ About This Recipe
This is one of those meals that tastes like you ordered it at a restaurant (inspired by TGI Friday’s Cajun Shrimp and Chicken pasta) but secretly fits right into your balanced weekly routine. It’s creamy, spicy, cozy, and easily adjustable depending on what protein you have on hand. Plus…we’re using protein pasta for extra staying power without losing the comfort-food vibe.

⚡ Health Breakdown (Estimated)
(Based on 4 servings, using protein pasta + chicken)
Per Serving (approx.):
Calories: 510–560
Protein: 33–40g
Carbs: 34–38g
Fat: 28–32g
Fiber: 5–7g
Sodium: Depends on Cajun seasoning & Rotel — moderate/high


Highlights:
✔ High-protein
✔ Comfort-food vibes
✔ Easy one-pan meal
✔ Customizable with shrimp, veggies, or lighter cream swaps


The biggest calorie sources are:
Heavy cream, Cajun butter, cheese you can to adjust to meet your health goals!

Ingredients

  • Pasta & Base

  • 8 oz protein pasta (Banza penne or similar)

  • 1 TBSP olive oil

  • 1 medium onion, diced


  • Protein & Sauce

  • 1½ cups chicken (Foster Farms al pastor diced chicken) — or sub shrimp!

  • 10 oz can Rotel (original)

  • 1½ cups heavy whipping cream

  • ½ cup shredded cheese (mozzarella + cheddar combo)

  • 2 tsp Cajun seasoning

  • 1½ tbsp Cajun butter

  • (Homemade: 1½ tbsp butter + garlic powder + onion powder + paprika + Cajun seasoning)


  • Optional Add-Ins

  • 1 cup peppers (any kind)

  • 1 cup shrimp (instead of or in addition to chicken

Directions

  • Cook pasta according to package directions; drain and set aside.
  • Heat olive oil in a large pan and sauté onions until soft.
  • Add chicken and Rotel to the pan. Cook until chicken is mostly done.
  • Sprinkle in Cajun seasoning and cook 2 more minutes, stirring often.
  • Pour in heavy cream and Cajun butter. Bring to a gentle boil.
  • Add the shredded cheese, stirring until fully melted and creamy.
  • Add cooked pasta back into the pan and toss until everything is coated.
  • Adjust seasoning, add optional peppers or shrimp, and serve hot!

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