Cajun Chicken Pasta
Creamy cajun-spiced chicken with penne pasta, bell peppers, and a parmesan cream sauce.
Creamy cajun-spiced chicken with penne pasta, bell peppers, and a parmesan cream sauce.
Per serving · Adjust servings below to scale ingredients
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Cook pasta al dente. Reserve 1 cup pasta water.
Season chicken with cajun seasoning. Sear in olive oil 4-5 min per side. Slice and set aside.
Sauté bell peppers and garlic 2-3 minutes in the same pan.
Add cream, parmesan, and sun-dried tomatoes. Simmer until thickened.
Toss in pasta and chicken. Add pasta water to thin if needed.
Values are per 1 serving and stay fixed regardless of the servings adjuster above — use the adjuster to scale ingredients only.
Each serving of Cajun Chicken Pasta delivers 38g of protein at 520 calories — that's 14 calories per gram of protein, making it one of the more efficient protein sources on this site. Protein accounts for roughly 29% of total calories in this dish. The 48g of carbohydrates per serving provide energy for training, making this a well-rounded meal both pre- and post-workout. The 22g of fat primarily comes from the cooking method and protein source itself, contributing to satiety and supporting fat-soluble vitamin absorption.
Cajun Chicken Pasta is a quick recipe that scales well for meal prep. This recipe makes 4 servings, each delivering 38g of protein and 520 calories — ideal for tracking macros across the week. Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, warm gently on the stovetop over medium-low heat or in the microwave in 90-second intervals, stirring between each, until heated through. Adding a small splash of water or broth prevents the protein from drying out during reheating. Cajun Chicken Pasta also freezes well — portion into individual freezer-safe containers and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating. Batch cooking a double or triple portion on the weekend means you have 38g-protein meals ready throughout the week with zero daily effort.
You can make the sauce ahead and store it for 2-3 days. Cook pasta fresh when ready to serve — reheated pasta loses its texture.
Swap heavy cream for coconut cream (dairy-free) or half-and-half (lighter). The sauce will be thinner but still delicious. Greek yogurt stirred in at the end also works.
The two most common causes: the pan isn't hot enough before the chicken goes in (heat oil until shimmering), or the chicken is wet (pat dry with paper towels). Don't force it — a properly seared piece releases cleanly when the crust forms.
Recipe by
BoBo ChefFitness enthusiast and home cook. Every recipe is tested in a real kitchen and macro-verified before publishing.
