Macro Friendly Cajun Chicken Pasta

Introduction

If you crave bold flavors without sacrificing your nutrition goals, this Macro Friendly Cajun Chicken Pasta hits the mark. With lean protein, whole grain pasta, and plenty of spice, it’s a guilt-free, satisfying dish that doesn’t skimp on taste. Perfect for busy weeknights or meal preps, this recipe ensures you stay on track while enjoying a restaurant-worthy meal at home.

Why This Cajun Chicken Pasta Stands Out

Unlike heavy cream-based versions, this macro friendly Cajun chicken pasta keeps calories in check without compromising on flavor. Tender spiced chicken, fresh vegetables, and a creamy sauce made with Greek yogurt and a hint of Parmesan provide a well-balanced meal that’s both filling and packed with nutrients. It’s a dish the whole family can enjoy or a perfect prep-ahead lunch for the week.

Crafting the Perfect Cajun Chicken

Start by generously seasoning chicken breast with your favorite Cajun spice blend or make your own with paprika, garlic powder, onion powder, cayenne, and a touch of oregano. Searing the chicken locks in juices and creates that deliciously smoky, spicy flavor that makes this dish irresistible.

Light and Creamy Pasta Sauce

Swap out heavy cream for non-fat Greek yogurt to keep the sauce rich without weighing it down. A splash of unsweetened almond milk adds silkiness, while a sprinkle of Parmesan complements the fiery Cajun notes. Toss in bell peppers and baby spinach for savory sweetness and color, rounding out the meal with extra fiber and nutrients.

Serving Suggestions for a Macro Friendly Meal

Serve this pasta hot, topped with a squeeze of fresh lemon and a light dusting of additional Cajun seasoning. For added crunch and nutrition, garnish with sliced green onions or chopped fresh herbs like parsley. Pair it with a side salad or roasted veggies to keep your meals balanced and vibrant.

Nutritional Information and Serving Size

This recipe yields about 4 hearty portions. Each serving provides approximately 375–400 calories, 38g protein, 38g carbs, and 8g fat (actual macros depend on brand and ingredient choices). This makes it an ideal meal for those looking to support muscle growth, fat loss, or balanced eating.

Why You’ll Love This Cajun Chicken Pasta (Recap)

With smoky spices, juicy chicken, and a creamy, macro friendly sauce, this dish offers all the flavor of your favorite comfort meal—without the extra calories. Quick to make and loaded with nutrients, it’s a weeknight dinner hero or meal prep staple.

💡Meal Planning Tip: Save this recipe to automatically generate an organized shopping list with all ingredients sorted by store section—perfect for efficient grocery trips and meal planning.

Instructions

1. Cook pasta according to package instructions. Drain, reserving 1/4 cup of pasta water, and set aside.
2. While pasta cooks, toss chicken with Cajun seasoning until evenly coated.
3. Heat olive oil in a large skillet over medium-high heat. Add chicken strips and sear for 3–4 minutes per side, until cooked through. Transfer chicken to a plate and cover to keep warm.
4. In the same skillet, add bell peppers and cook for 3 minutes until soft. Stir in garlic and cook for 1 minute more.
5. Lower heat to medium. Return chicken to skillet and add cooked pasta, baby spinach, Greek yogurt, almond milk, and Parmesan cheese. Toss gently to combine, adding reserved pasta water as needed for desired creaminess.
6. Season with salt, black pepper, and a squeeze of lemon juice. Mix until the spinach wilts and the sauce coats the pasta evenly.
7. Serve immediately, garnished with green onions or chopped parsley if desired.

Weekly Meal Planning

This Macro Friendly Cajun Chicken Pasta is ideal for weekly meal prep—make a batch, portion into containers, and enjoy nutritious lunches or dinners all week. Save and schedule this recipe to plan your meals and generate streamlined shopping lists that combine ingredients for all your planned recipes.

Planning Benefits:

– Automatically calculates total ingredient quantities across multiple recipes
– Organizes shopping lists by grocery store sections
– Prevents duplicate purchases and forgotten ingredients
– Makes weekly meal prep more efficient and organized

Pro tip: Schedule your recipes to see overlapping ingredients—for example, if both this and another planned recipe use spinach, CookifyAI will total the amount needed, saving you time and reducing food waste.

Cook and Prep Times

Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes