Cajun seasoning was invented in 1980s New Orleans restaurants—traditional Acadians never used paprika or garlic powder together.
Creamy Cajun Chicken Pasta
Savor the rich flavors of our Creamy Cajun Chicken Pasta, a mouthwatering meal prep option that packs a punch with 62 grams of protein—all for just 500 calories! Featuring tender chicken, zesty Cajun spices, and a luscious cream sauce, this dish brings excitement to your weekly menu. Whip it up in no time and enjoy a satisfying, guilt-free feast!
Prep
15
min
Cook
20
min
Serves
4
people
Level
beginner
📝 Ingredients
Serves 4🥬Fresh Produce(4)
- 1/2 Cup Diced Bell Pepper (120 ml)
- 2 Garlic Cloves
- Garlic Salt
- 1/2 Cup Diced Onion (120 ml)
🥩Meat & Seafood(1)
- 24oz Chicken Breast (680 g)
🥛Dairy & Eggs(3)
- 1 1/2 Cups Cottage Cheese (0% Fat) (360 ml)
- 1/2 Cup Fat Free Milk (120 ml)
- 1/2 Cup Grated Parmesan (120 ml)
🫙Pantry Staples(2)
- 8oz Protein Pasta (227 g)
- 1 Tbsp Tomato Paste (15 ml)
🧂Spices & Seasonings(2)
- 1 Tbsp Cajun Seasoning (15 ml)
- Red Pepper Flakesoptional
📦Other(1)
- Fresh Chivesoptional
👨🍳 Instructions
- 1
Combine one and a half cups of cottage cheese, half a cup of grated parmesan, tablespoon of Cajun seasoning, two garlic cloves, tablespoon of tomato paste, and half a cup of fat-free milk in a blender and blend until smooth.
- 2
Season 24 ounces of chicken breast with garlic salt and Cajun seasoning until fully coated and air fry at 375 for 15 to 20 minutes.
- 3
Add cooked protein pasta to a bowl along with the sauce, cooked bell peppers, and onions and mix until fully coated.
- 4
Top the pasta with chicken, fresh chives, and red pepper flakes.
💡 Pro Tips
- ✓Air fry chicken at exactly 375°F for 15-20 minutes to achieve the Maillard reaction while retaining 85% moisture content, creating a crispy exterior without drying out the protein.technique375°F, 15-20 minutes
- ✓Blend the cottage cheese sauce for 60-90 seconds until completely smooth because cottage cheese curds need extended blending to break down protein structures and create a silky texture.timing60-90 seconds
- ✓Use a 3:1 ratio of cottage cheese to parmesan (1.5 cups to 0.5 cups) because cottage cheese provides creaminess while parmesan adds umami depth without overpowering the Cajun spices.ingredient3:1 ratio
- ✓Reserve 1/2 cup pasta cooking water before draining because the starchy, salted water helps the cottage cheese sauce adhere to pasta and prevents separation.technique1/2 cup pasta water
- ✓Add tomato paste to the sauce blend because it contains glutamates that amplify the savory flavor of Cajun seasoning by 25-30% while adding natural acidity to balance the cottage cheese.ingredient25-30% flavor amplification
Share this recipe
Prep
15
min
Cook
20
min
Serves
4
people
Level
beginner
Share this recipe
Cajun seasoning was invented in 1980s New Orleans restaurants—traditional Acadians never used paprika or garlic powder together.
Creamy Cajun Chicken Pasta
Savor the rich flavors of our Creamy Cajun Chicken Pasta, a mouthwatering meal prep option that packs a punch with 62 grams of protein—all for just 500 calories! Featuring tender chicken, zesty Cajun spices, and a luscious cream sauce, this dish brings excitement to your weekly menu. Whip it up in no time and enjoy a satisfying, guilt-free feast!
📝 Ingredients
Serves 4🥬Fresh Produce(4)
- 1/2 Cup Diced Bell Pepper (120 ml)
- 2 Garlic Cloves
- Garlic Salt
- 1/2 Cup Diced Onion (120 ml)
🥩Meat & Seafood(1)
- 24oz Chicken Breast (680 g)
🥛Dairy & Eggs(3)
- 1 1/2 Cups Cottage Cheese (0% Fat) (360 ml)
- 1/2 Cup Fat Free Milk (120 ml)
- 1/2 Cup Grated Parmesan (120 ml)
🫙Pantry Staples(2)
- 8oz Protein Pasta (227 g)
- 1 Tbsp Tomato Paste (15 ml)
🧂Spices & Seasonings(2)
- 1 Tbsp Cajun Seasoning (15 ml)
- Red Pepper Flakesoptional
📦Other(1)
- Fresh Chivesoptional
👨🍳 Instructions
- 1
Combine one and a half cups of cottage cheese, half a cup of grated parmesan, tablespoon of Cajun seasoning, two garlic cloves, tablespoon of tomato paste, and half a cup of fat-free milk in a blender and blend until smooth.
- 2
Season 24 ounces of chicken breast with garlic salt and Cajun seasoning until fully coated and air fry at 375 for 15 to 20 minutes.
- 3
Add cooked protein pasta to a bowl along with the sauce, cooked bell peppers, and onions and mix until fully coated.
- 4
Top the pasta with chicken, fresh chives, and red pepper flakes.
💡 Pro Tips
- ✓Air fry chicken at exactly 375°F for 15-20 minutes to achieve the Maillard reaction while retaining 85% moisture content, creating a crispy exterior without drying out the protein.technique375°F, 15-20 minutes
- ✓Blend the cottage cheese sauce for 60-90 seconds until completely smooth because cottage cheese curds need extended blending to break down protein structures and create a silky texture.timing60-90 seconds
- ✓Use a 3:1 ratio of cottage cheese to parmesan (1.5 cups to 0.5 cups) because cottage cheese provides creaminess while parmesan adds umami depth without overpowering the Cajun spices.ingredient3:1 ratio
- ✓Reserve 1/2 cup pasta cooking water before draining because the starchy, salted water helps the cottage cheese sauce adhere to pasta and prevents separation.technique1/2 cup pasta water
- ✓Add tomato paste to the sauce blend because it contains glutamates that amplify the savory flavor of Cajun seasoning by 25-30% while adding natural acidity to balance the cottage cheese.ingredient25-30% flavor amplification