This version of a Creole favorite keeps the heat and the soul but trims the calories where it counts. I love dishes that feel indulgent without demanding a week of cardio afterward. This Skinny Cajun Chicken Pasta does just that: whole-wheat penne, lean shredded chicken, a touch of andouille for smoky depth, and a light, silky cajun-spiced sauce finished with lowfat Parmesan. It comes together fast and still hits the comforting, spicy notes I want on a weeknight.
I test recipes for real dinners, not photo shoots, so expect practical swaps, timing notes, and troubleshooting. The goal here is clean flavor, minimal fuss, and a dinner that reheats well. Read the ingredient notes and follow the stepwise method precisely for best results—small steps, like whisking the cornstarch slurry before adding it, make the difference between a glossy sauce and a pan of grainy disappointment.
Make this for two to four people depending on appetite, and plan for leftovers: the sauce tightens in the fridge, so a quick splash of milk and a minute in a pan brings it back to life. If you like your pasta with a little more kick, add extra Cajun seasoning to taste at the end. Serve with a green salad and a squeeze of lemon to cut through the richness.
Ingredient Notes
Below are the pantry and fresh components the recipe uses and why each one matters. I stick closely to the ingredient list so the final flavor balances as intended—don’t skip the andouille if you want that smoky backbone, but there are lighter and plant-based options later in the swaps section.
Ingredients
- 16 oz whole wheat penne pasta, cooked — provides the sturdy base and whole-grain texture; cook al dente so it holds up in the sauce.
- 2 teaspoons olive oil — for sautéing the veg and browning sausage; a neutral, heart-healthy fat choice.
- 1/2 cup yellow onion, finely chopped — builds the savory foundation; chop uniformly so it softens evenly.
- 1/4 cup red bell pepper, finely chopped — adds sweetness and color contrast to the dish.
- 1/4 cup green bell pepper, finely chopped — traditional in Cajun mixes; provides a slight vegetal bite.
- 3 garlic cloves, peeled and minced — brightens the sauce; add and cook briefly so it doesn’t burn.
- 1 cup chicken andouille sausage (or regular andouille), cut into 1″ cubes — the smoky, spicy protein that flavors the whole dish; use chicken andouille to keep it lighter.
- 1 Tablespoon Cajun seasoning — concentrated spice blend that delivers heat and aromatics; adjust later if you want more punch.
- 2 cups shredded cooked chicken or shredded rotisserie chicken — lean protein that soaks up the sauce; rotisserie is a great shortcut.
- 1 1/2 cups skim milk — the light creamy base for the sauce; skim keeps the dish “skinny” while still providing body.
- 1/2 cup shredded lowfat Parmesan cheese — adds umami and helps thicken the sauce when melted.
- 1 Tablespoon cornstarch (arrowroot or tapioca starch) — makes a simple slurry to thicken the sauce without adding fat.
- 1/4 cup chicken broth — used to dissolve the cornstarch and add savory depth to the slurry.
Stepwise Method: Skinny Cajun Chicken Pasta
- Prepare the pasta according to package directions, drain, and set aside.
- Heat 2 teaspoons olive oil in a large, deep skillet or soup pot over medium-high heat.
- Add 1/2 cup finely chopped yellow onion and 1/4 cup each finely chopped red and green bell pepper; sauté until the vegetables are softened, about 3–4 minutes.
- Add 3 minced garlic cloves and cook, stirring, until fragrant, about 30–60 seconds (take care not to burn the garlic).
- Add 1 cup chicken andouille sausage (or regular andouille), cut into 1″ cubes, and sauté until heated through and lightly browned, about 4–5 minutes, stirring occasionally.
- Stir in 1 Tablespoon Cajun seasoning and 2 cups shredded cooked chicken; cook, stirring, until the shredded chicken is heated through, about 2–3 minutes.
- Add the cooked penne and stir to combine.
- Slowly pour in 1 1/2 cups skim milk while stirring, bring the mixture to a gentle simmer, and cook uncovered for about 5 minutes.
- In a small bowl, whisk 1 Tablespoon cornstarch (or arrowroot or tapioca starch) with 1/4 cup chicken broth until completely smooth. Pour this slurry into the simmering pot while stirring constantly and continue to simmer until the sauce thickens, about 1–2 minutes.
- Remove from heat, add 1/2 cup shredded lowfat Parmesan cheese, and stir until the cheese melts and the sauce is smooth. Serve immediately.
Why This Recipe Works
This recipe balances flavor and texture in three smart ways: concentrated aromatics up front, lean proteins for body, and a light sauce that still feels decadent. Sautéing the onions and bell peppers softens and sweetens them so they melt into the sauce. The andouille contributes fat and smoke; you don’t need a lot to make the entire dish taste rounded.
The cornstarch slurry is the key to a glossy, clingy sauce without heavy cream. Cornstarch thickens efficiently in a low-fat liquid and gives a silky mouthfeel when added properly—whisked smooth and poured into a simmering base while stirring. Adding the Parmesan off heat prevents the cheese from clumping and keeps the sauce velvety. Finally, whole-wheat penne stands up to the sauce better than delicate shapes; it resists becoming mushy when mixed with the hot liquid.
Vegan & Vegetarian Swaps
- Replace andouille and shredded chicken with thick-cut smoked tofu or a plant-based sausage to mimic the smoky, meaty notes.
- Use vegetable broth in place of chicken broth for the slurry, and swap skim milk for unsweetened soy or oat milk for a dairy-free simmer.
- Finish with a vegan Parmesan-style alternative or nutritional yeast in place of lowfat Parmesan; add a little extra salt to compensate for the missing umami if needed.
- Increase the bell peppers and add sliced mushrooms for texture if skipping all meats; briefly roast the mushrooms before adding to deepen flavor.
Cook’s Kit
- Large, deep skillet or Dutch oven — gives room to sauté and simmer the sauce without spilling.
- Pasta pot and colander — for cooking and draining the penne.
- Heatproof spatula or wooden spoon — for stirring and scraping browned bits.
- Small whisk and small bowl — to make the cornstarch slurry smooth before adding.
- Measuring cups and spoons — to follow the recipe amounts exactly.
Errors to Dodge
Burning the garlic. Garlic goes in late and cooks very quickly; once it becomes fragrant, move fast. Burnt garlic tastes bitter and can ruin an otherwise good sauce.
Not whisking the slurry. Any lumps in the cornstarch will create a gritty texture. Whisk until completely smooth, then add to the simmer while stirring constantly.
Adding cheese to very high heat. If you add Parmesan while the pot is still boiling, the cheese can seize and become grainy. Remove from heat first and stir until smooth.
Overcooking the pasta. The pasta should be cooked al dente and added to the pan so it finishes absorbing sauce without falling apart. Whole-wheat pasta can go from firm to gummy quickly, so test it early.
Make It Fit Your Plan
Low-calorie: Keep the skim milk and lowfat Parmesan. Reduce the amount of andouille to decrease saturated fat, or use chicken andouille only.
Higher-protein: Add an extra cup of shredded chicken or toss in a can of drained, rinsed white beans at the end (if you’re okay adding a legume not listed in the original ingredient list as an optional boost).
Meal prep: Make the full recipe and portion into airtight containers for 3–4 days. The sauce tightens in the fridge—reheat on the stovetop with a splash of milk and stir over low heat until loosened. Microwaving works in a pinch but stir halfway through heating for even warmth.
Freezer notes: This dish freezes okay without the Parmesan. Freeze in single portions; thaw overnight in the fridge and reheat with a splash of milk to restore the sauce texture.
Recipe Notes & Chef’s Commentary
Timing and shortcuts
Use pre-shredded rotisserie chicken to shave at least 20 minutes off prep time. Pre-cut onions and peppers from the grocery store also save time without hurting flavor. If you’re short on time, brown the andouille while the pasta cooks and keep the vegetables finely diced so they soften quickly.
Spice level
The single tablespoon of Cajun seasoning gives a noticeable but controlled heat when combined with the andouille. If you prefer a milder dish, use half the Cajun seasoning and taste before serving. For more heat, sprinkle in extra Cajun or a pinch of cayenne at the end.
Serving suggestions
I like a wedge of lemon or a spoonful of chopped fresh parsley to brighten the plate. A simple green salad with a light vinaigrette pairs well and keeps the meal balanced.
Keep-It-Fresh Plan
Refrigerate leftovers in shallow airtight containers within two hours of cooking. They will keep well for up to 3–4 days. The sauce will firm up in the fridge—reheat gently on the stovetop over low heat with a splash (1–2 tablespoons) of skim milk, stirring until smooth. If the sauce is too tight after reheating, add more milk a tablespoon at a time.
To freeze, cool completely, then portion into freezer-safe containers. Freeze up to 2 months. Thaw overnight in the refrigerator and reheat on the stovetop, adding milk as needed. Avoid freezing with the Parmesan already mixed in; stir it in when reheating for best texture.
Skinny Cajun Chicken Pasta FAQs
How can I make this less spicy for kids? Use half the Cajun seasoning and choose a milder andouille or omit it entirely and add a smoky paprika instead. Taste after step 6 and adjust.
Can I use a different pasta shape? Yes, but choose something that holds sauce—penne or rigatoni are ideal because their tubes trap sauce. Thin pastas like angel hair will get overwhelmed.
Is there an alternative to cornstarch? The recipe allows arrowroot or tapioca starch as alternatives. If you don’t have any, simmer longer to reduce the sauce, but this changes the texture and will concentrate flavors and salt.
Can I make this gluten-free? Substitute a gluten-free pasta that holds shape well and ensure your Cajun seasoning and andouille are gluten-free brands. The rest of the recipe is naturally gluten-free.
Before You Go
This Skinny Cajun Chicken Pasta is a reliable weeknight winner: fast, flavorful, and forgiving. Follow the steps as written for consistent results, and don’t skip the slurry or the off-heat cheese addition—those are the little moves that make a light sauce feel luxurious. If you try any of the swaps or meal-prep tips, let me know how it turned out—I tweak this in three ways depending on what’s in my fridge, and I love hearing readers’ shortcuts and keepsakes.
Skinny Cajun Chicken Pasta
Ingredients
Ingredients
- 16 ozwhole wheat penne pastacooked
- 2 teaspoonsolive oil
- 1/2 cupyellow onionfinely chopped
- 1/4 cupred bell pepperfinely chopped
- l1/4 cup green bell pepperfinely chopped
- 3 garlic clovespeeled and minced
- 1 cupchicken andouille sausageor regular andouille cut into 1" cubes
- 1 Tablespooncajun seasoning
- 2 cupsshredded cooked chicken or shredded rotisserie chicken
- 1 1/2 cupsskim milk
- 1/2 cupshredded lowfat parmesan cheese
- 1 Tablespooncornstarcharrowroot or tapioca starch
- 1/4 cupchicken broth
Instructions
Instructions
- Prepare the pasta according to package directions, drain, and set aside.
- Heat 2 teaspoons olive oil in a large, deep skillet or soup pot over medium-high heat.
- Add 1/2 cup finely chopped yellow onion and 1/4 cup each finely chopped red and green bell pepper; sauté until the vegetables are softened, about 3–4 minutes.
- Add 3 minced garlic cloves and cook, stirring, until fragrant, about 30–60 seconds (take care not to burn the garlic).
- Add 1 cup chicken andouille sausage (or regular andouille), cut into 1" cubes, and sauté until heated through and lightly browned, about 4–5 minutes, stirring occasionally.
- Stir in 1 Tablespoon Cajun seasoning and 2 cups shredded cooked chicken; cook, stirring, until the shredded chicken is heated through, about 2–3 minutes.
- Add the cooked penne and stir to combine.
- Slowly pour in 1 1/2 cups skim milk while stirring, bring the mixture to a gentle simmer, and cook uncovered for about 5 minutes.
- In a small bowl, whisk 1 Tablespoon cornstarch (or arrowroot or tapioca starch) with 1/4 cup chicken broth until completely smooth. Pour this slurry into the simmering pot while stirring constantly and continue to simmer until the sauce thickens, about 1–2 minutes.
- Remove from heat, add 1/2 cup shredded lowfat Parmesan cheese, and stir until the cheese melts and the sauce is smooth. Serve immediately.
