Healthy One Pot Cajun Chicken Pasta

This post may contain affiliate links, meaning I may earn a commission if you make a purchase, at no extra cost to you. I only recommend products I trust. Thank you for your support.

This one pot Cajun chicken pasta recipe is a high-protein dish featuring tender chicken and al dente linguine, tossed in a rich and creamy Cajun pasta sauce.

Cajun chicken pasta is not merely about heat; it is a rustic, soulful cooking style born from the Acadian exiles who settled in the bayous and prairies of Louisiana.

Bursting with spicy Cajun chicken pasta flavors and featuring a luscious garlic mozzarella sauce, this dish is perfect for a healthy dinner and simplifies cleanup, making it an ideal choice for busy weeknights.

Starting with good quality chicken is paramount; free-range or organic chicken often possesses superior flavor and texture, absorbing those Cajun spices beautifully.

Similarly, choosing a high-quality chicken broth, preferably low-sodium, is critical.

This choice grants ultimate control over the overall saltiness of the dish, allowing the nuanced Cajun spices to truly shine without being masked by excessive sodium.

For the cheeses, freshly grated Parmesan melts more effectively and offers a superior, nuttier flavor compared to pre-grated varieties, which often contain anti-caking agents.

Furthermore, if fresh mozzarella is accessible, it will yield that truly spectacular melt and stretch, precisely like the image promises.

Want restaurant-quality healthy meals delivered to your door with FREE shipping? Use my exclusive link below to get started:

Enjoy FREE shipping on orders $99 or more

✅ Read the entire article to ensure you’re fully prepared with all the necessary equipment and ingredients. The full recipe and cooking instructions are below.

Key Ingredients for Cajun Chicken Pasta Recipe

Every great dish starts with stellar ingredients, and our one pot Cajun chicken pasta is no exception. These are the core components that truly define its flavor and texture:

1. Chicken

• The protein powerhouse of our dish, boneless, skinless chicken breasts or thighs, cut into uniform pieces, is essential.
• Chicken breasts offer a leaner option, while thighs provide a juicier, more forgiving texture, especially in a one-pot scenario.

2. Cajun Seasoning

• This is the soul of the dish, infusing it with that characteristic bold, aromatic, and often spicy Cajun chicken pasta flavor.
• A good Cajun blend typically includes paprika, cayenne pepper, garlic powder, onion powder, salt, and black pepper, often with dried oregano and thyme.
• Whether store-bought or homemade, its quality and quantity are key to achieving the desired spice and depth.

3. Pasta

• While our recipe features linguine, the beauty of a one-pot Cajun chicken pasta recipe is its adaptability.
• Penne, rigatoni, or even rotini are excellent choices, though long pasta like linguine may need to be broken in half to fit and cook evenly in a single pot.
• The pasta’s starch is crucial here, as it naturally thickens the sauce as it cooks.

4. The “Holy Trinity” (Onion, Bell Peppers, Garlic)

• This aromatic trio is the foundational flavor base for countless Cajun dishes.
• Sautéing diced yellow onion, green bell pepper, and often red bell pepper, along with minced garlic, creates a deep, savory starting point that builds layers of flavor.

5. Heavy Cream & Cream Cheese

• These dairy components are what transform the sauce into a truly creamy Cajun chicken pasta.
• Heavy cream provides richness, while cream cheese, especially when added off the heat, ensures a velvety smooth texture and helps prevent the sauce from splitting.

6. Cheeses (Parmesan & Mozzarella)

• Parmesan adds a sharp, salty depth, while fresh mozzarella is key for that irresistible, gooey, stringy cheese pull seen in the image.
• Adding mozzarella in small, torn pieces at the end, off the direct heat, helps it melt beautifully without clumping.

7. Chicken Broth & Diced Tomatoes

• These liquids are essential for cooking the pasta and forming the base of the sauce.
• Low-sodium chicken broth allows for better control over the overall saltiness, while diced tomatoes add a touch of acidity and sweetness, balancing the richness of the cream.

Essential Equipment for Making One Pot Cajun Chicken Pasta

The beauty of a one pot Cajun chicken pasta meal is that it truly minimizes the tools needed, making cleanup a breeze. Here’s what you’ll want to have on hand:

• Large, Deep Pot or Dutch Oven (5-6 quart capacity): This is the absolute star of the show. Its generous size allows all ingredients, chicken, vegetables, pasta, and sauce, to cook together efficiently in a single vessel, fulfilling the “one-pot” promise. A good pasta pan or large saucier also works well.  
• Cutting Board and Sharp Chef’s Knife: Indispensable for safely and efficiently preparing your chicken, dicing the “Holy Trinity,” and mincing garlic.
• Measuring Cups and Spoons: For precise measurements of liquids, spices, and other ingredients, ensuring consistent results every time.
• Mixing Bowls: Useful for seasoning the chicken before it hits the hot pan.
• Tongs: Perfect for searing chicken pieces evenly and for tossing the pasta and sauce together as it cooks.  
• Wooden Spoon or Sturdy Spatula: Essential for stirring, scraping up flavorful “fond” from the bottom of the pot, and ensuring the pasta cooks without sticking.  
• Meat Mallet (Optional): If you’re using chicken breasts, a meat mallet can help pound them to a uniform thickness, ensuring even cooking and preventing dry spots.  
• Box Grater (Optional): For freshly grating Parmesan cheese, which melts better and has superior flavor compared to pre-grated varieties.  
• Ladle: For serving generous portions of your delicious creamy Cajun chicken pasta.

Nutritional Benefits of This Cajun Chicken Pasta

Beyond its incredible flavor and convenience, this healthy Cajun chicken pasta offers several nutritional advantages, making it a satisfying and nourishing meal:

1. High Protein

• With approximately 63 grams of protein per serving, this healthy Cajun chicken pasta dish is an excellent source of protein, contributing significantly to your daily needs (113% of Daily Value).
• Protein is vital for muscle repair, growth, and overall satiety.

2. Good Source of Fiber

• Providing about 7 grams of fiber per serving (26% of Daily Value), this Cajun chicken pasta dish benefits from the vegetables and pasta, supporting digestive health and helping you feel full.

3. Rich in Potassium

• Each serving contains approximately 1168mg of potassium (25% of Daily Value), an important electrolyte that supports heart health and fluid balance.

4. Essential Vitamins and Minerals

• This easy Cajun chicken pasta recipe is a good source of various vitamins and minerals, including Vitamin A (3347 IU / 44% DV), Vitamin C (10mg / 11% DV), Iron (4mg / 56% DV), Calcium (416mg / 42% DV), and Niacin (18mg / 113% DV).
• These nutrients play crucial roles in boosting vision, immune function, energy production, and bone health. 

5. Balanced Macronutrient Profile

• This healthy Cajun chicken pasta dish offers a balanced mix of carbohydrates (42%), fats (28%), and protein (30%) , providing sustained energy and supporting overall bodily functions.

Quick Tips for Making the Best One Pot Cajun Chicken Pasta

Achieving that perfect, restaurant-quality Cajun chicken pasta at home is easier than you think with these chef-approved tips:

1. Pat Your Chicken Dry

• This seemingly small step is crucial! Patting the chicken pieces thoroughly dry with paper towels before seasoning and searing ensures a beautiful golden-brown crust, rather than a steamed, pale exterior.
• This browning, known as the Maillard reaction, develops deep, savory flavors.

2. Don’t Overcrowd the Pan

• When searing the chicken, give it space. If your pot is too full, the chicken will steam instead of sear.
• Cook in batches if necessary to ensure each piece gets that desirable crust and cooks evenly.

3. Scrape Up the “Fond”

• Those delicious brown bits left at the bottom of the pot after searing the chicken and sautéing the vegetables are pure flavor.
• As you add liquids and stir, make sure to scrape them up; they will dissolve into your sauce, adding incredible depth and richness.

4. Mind the Garlic

• Garlic cooks quickly. Add minced garlic after the other vegetables have softened and cook for just 30-60 seconds until fragrant.
• Burnt garlic turns bitter and can ruin the sauce.

5. Submerge Your Pasta

• When adding the uncooked pasta, ensure all strands or pieces are fully submerged in the chicken broth and diced tomatoes.
• This is key for even cooking and preventing the pasta from clumping or sticking together.
• If using long pasta like linguine, break it in half if needed.

6. Sauce Consistency Adjustments

• If the sauce appears too thick after the pasta has cooked, simply add a splash (1/4 to 1/2 cup) of warm chicken broth or even a little hot water, stirring until it reaches the desired consistency.
• If it is too thin, uncover the pot and let it simmer gently for a few more minutes, allowing the liquid to reduce and thicken naturally.

7. Stir, Stir, Stir (But Not Too Much!)

• During the simmering phase, stir the pasta frequently (every 1-2 minutes).
• This prevents sticking, ensures even cooking, and helps the pasta release its starches into the liquid, which naturally thickens the sauce.

8. Add Dairy Off the Heat

• This is a golden rule for creamy sauces! Remove the pot from direct heat before stirring in the heavy cream and cream cheese.
• Adding cold dairy to high heat can cause it to split or curdle, resulting in a grainy sauce.

9. Tear Your Mozzarella

• For that perfect, gooey, stringy cheese pull, tear or shred the mozzarella into small, even pieces.
• Add it to the hot pasta after removing the pot from direct heat, stirring constantly and vigorously until it melts smoothly and evenly. 

10. Brightening with Acidity

• A small squeeze of fresh lemon juice (about 1-2 tablespoons) stirred in at the very end can work wonders.
• This is a fundamental chef’s technique; acidity provides a counterpoint to fat, preventing the dish from feeling heavy or cloying.
• It brightens the flavors, cuts through the richness of the cream and cheese, and adds a delightful zing that elevates the entire dish.

11. Boost with Extra Veggies

• To make this creamy Cajun chicken pasta dish even more vibrant and nutritious, consider stirring in a handful of fresh baby spinach, sliced mushrooms, or even some chopped sun-dried tomatoes during the last few minutes of simmering, or with the cream.

12. Taste and Adjust

• Your palate is the best judge! Always taste the finished dish before serving and adjust seasonings as needed.
• You might want more salt, pepper, or even a dash more Cajun seasoning for an extra kick.

Final Remarks

The secret to a smooth, stress-free cooking experience, often employed by professional chefs, is mise en place, having “everything in its place” before starting.

This means gathering and prepping all ingredients: dicing the chicken, chopping the trinity, mincing the garlic, and measuring liquids.

This preparation prevents frantic chopping while something burns, ensuring a seamless flow in the kitchen.

This easy chicken dinner recipe is a true crowd-pleaser, delivering a satisfying meal that feels gourmet but is deceptively simple.

It is also incredibly adaptable, whether one prefers a milder spice level or wishes to explore a gluten-free Cajun chicken pasta option.

Bon appétit!

• Easy Korean BBQ beef rice stack
• Breakfast frittata recipes low carb
• Carnivore diet for beginners
• Healthy meals for seniors
• Easy no cook dinner ideas
• Must-have kitchen gadgets for easy meal prep
• 7-day Mediterranean diet meal plan
• Easy high-protein dinner recipes

Print Recipe

Spicy

Healthy One Pot Cajun Chicken Pasta

Author: Chef Tina Cooking Method: Sauteing, Simmering Cuisine: American Courses: Dinner, Lunch Recipe Keys: Gluten Free High Iron High Protein Low Cholesterol Quick Meals

Difficulty: Beginner Prep Time 15 mins Cook Time 30 mins Total Time 45 mins

Servings: 4 Calories: 835

Description

This one pot Cajun chicken pasta is a high-protein, incredibly delicious, easy chicken dinner recipe that brings tender chicken and al dente linguine together in a rich, creamy Cajun pasta sauce.

Ingredients

Scale

1/2x 1x 2x 3x

Protein & Pasta

• 1½ lbs (680 g) of skinless chicken breasts, cut into 1-inch pieces or thin strips
• 16 oz gluten‑free linguine (Penne pasta is also an excellent one-pot choice)

Aromatics (The Holy Trinity & Garlic)

• 1 small yellow onion, finely diced or thinly sliced
• 1 medium green bell pepper, seeded and diced or thinly sliced
• 1 medium red bell pepper, seeded and diced or thinly sliced
• 3 cloves of garlic, minced

Fats

• 2 tablespoons of olive oil, divided
• 2 tablespoons of unsalted butter, divided

Dairy for Creaminess

• 1 cup of heavy whipping cream
• ³⁄₄ cup of cream cheese, cubed and at room temperature

Cheeses

• ¹⁄₂ cup of grated Parmesan cheese, plus more for serving
• 4 oz of fresh mozzarella, torn into small pieces or shredded

Liquids

• 5 cups of low-sodium chicken broth

Tomatoes

• 1 can (14.5 oz) of diced tomatoes, undrained
• 1 medium Roma tomato, seeds scooped out and diced fine (for garnish, optional)
• 2 tablespoons of chopped sun-dried tomatoes (optional, for added depth)

Seasonings

• 3 teaspoons of Cajun seasoning (adjust based on brand/homemade blend and desired spice level)
• 1 teaspoons of kosher salt, plus more to taste
• ¹⁄₂ teaspoon of freshly ground black pepper, plus more to taste
• ¹⁄₂ teaspoon of dried basil
• ¹⁄₂ teaspoon of dried thyme
• ¹⁄₂ teaspoon of dried oregano
• ¹⁄₄ teaspoon of garlic powder (optional, if Cajun seasoning is not garlic-heavy)
• ¹⁄₄ teaspoon of lemon-pepper seasoning (optional, for a bright kick)

Garnish

• Fresh chopped parsley
• Thinly sliced green onions (green parts only)
• Extra grated Parmesan cheese

Instructions

1. Season and Sear the Chicken to Perfection

   • Begin by patting the chicken pieces thoroughly dry with paper towels.
   • This is a crucial step for achieving a beautiful golden brown sear rather than a sad, steamed chicken.
   • In a medium bowl, toss the chicken pieces with 1-2 teaspoons of Cajun seasoning until evenly coated.
   • Allow it to sit for 10-15 minutes to let the flavors meld and penetrate the meat.
   • Heat 1 tablespoon of olive oil and 1 tablespoon of unsalted butter in a large, deep pot or Dutch oven (at least 5-6 quart capacity) over medium-high heat.
   • The goal is to get it hot, but not smoking.
   • Add the seasoned chicken to the hot pot in a single layer.
   • It is important not to overcrowd the pan; cook in batches if necessary to ensure a beautiful sear and crust.
   • Sear for 3-4 minutes per side until golden brown and cooked through.
   • Once cooked, remove the chicken from the pot and set it aside on a clean plate.
   • Crucially, leave any delicious brown bits, known as "fond," in the pot; these are pure flavor compounds developed through the Maillard reaction, essential for building the dish's overall depth.
   Mark as complete

2. Build the Flavor Base

   • Reduce the heat to medium.
   • If the pot appears dry after removing the chicken, add another tablespoon of olive oil or butter.
   • Add the diced onion, green bell pepper, and red bell pepper (if using) to the same pot.
   • Sauté, stirring frequently, for 5-8 minutes until the vegetables are crisp-tender and the onion is translucent.
   • As one stirs, it is important to scrape up all those flavorful brown bits from the bottom of the pot; they will dissolve into the sauce, adding incredible depth.
   • Stir in the minced garlic.
   • Cook for just about 30-60 seconds until it becomes fragrant.
   • Exercise caution to avoid burning the garlic, as burnt garlic will turn bitter and spoil the sauce.
   Mark as complete

3. Cook the Pasta

   • Add the uncooked linguine directly to the pot.
   • If using long noodles, break them in half to ensure they fit and can be fully submerged.
   • Pour in the low-sodium chicken broth and the undrained can of diced tomatoes.
   • Add the remaining Cajun seasoning, salt, black pepper, dried basil, dried thyme, and dried oregano.
   • Stir everything thoroughly to combine and ensure all the pasta strands are submerged in the liquid.
   • This step is key for even cooking and preventing the pasta from clumping or sticking.
   • Increase the heat to medium-high and bring the contents of the pot to a gentle boil.
   • Once boiling, immediately reduce the heat to a low, steady simmer.
   • Cover the pot.
   • Cook, simmering and stirring frequently (every 1-2 minutes) for 10-15 minutes, or until the pasta is al dente (still firm to the bite) and most of the liquid has been absorbed, leaving a thick, creamy sauce.
   • If, at the 10-12 minute mark, the pot appears too dry and the pasta is not quite done, add a splash (about 1/4 cup) more chicken broth.
   • If it is too soupy, simply uncover the pot and let it simmer for a few more minutes to reduce and thicken.
   Mark as complete

4. Finish the Sauce

   • Once the pasta is cooked to the desired al dente texture and the sauce has thickened, remove the pot from the heat.
   • This is a crucial step! Adding dairy to high heat can cause it to split or curdle, resulting in a grainy sauce.
   • A grainy or separated sauce is almost always due to adding cold dairy to a very high heat or boiling dairy too vigorously.
   • Stir in the heavy cream and the cubed cream cheese until the cream cheese is fully melted and the sauce is smooth and velvety.
   • Now, add the shredded Parmesan cheese and the torn fresh mozzarella pieces.
   • Stir vigorously until the cheese is beautifully melted and creates those irresistible, stringy pulls desired.
   • If using fresh mozzarella, tearing it into small bits helps it melt more evenly and prevents it from clumping into one large ball.
   • Return the cooked chicken to the pot and gently toss to combine, allowing it to heat through for just a minute or two.
   • Taste the pasta and adjust the seasoning as needed.
   • The palate is the best judge! More salt, pepper, or even a dash more Cajun seasoning for an extra kick might be desired.
   Mark as complete

5. Garnish and Serve

   • Ladle generous portions of the creamy Cajun chicken pasta into bowls.
   • Garnish with fresh chopped parsley, thinly sliced green onions, and an extra sprinkle of grated Parmesan cheese.
   • Serve immediately and enjoy.
   
   Mark as complete

Nutrition Facts

Servings 4

Serving Size approximately 543g of creamy cajun chicken pasta

---

Amount Per Serving

Calories 835kcal

% Daily Value *

Total Fat 26g40%

Saturated Fat 12g60%

Trans Fat 0.4g

Cholesterol 168mg57%

Sodium 812mg34%

Potassium 1168mg34%

Total Carbohydrate 88g30%

Dietary Fiber 7g29%

Sugars 9g

Protein 63g126%

---

Vitamin A 392 IU

Vitamin C 10 mg

Calcium 416 mg

Iron 4 mg

Vitamin D 392 IU

Vitamin K 38 mcg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

• Pat Chicken Dry: Always pat chicken pieces thoroughly dry before searing to achieve a golden-brown crust and prevent steaming.
• Don't Overcrowd the Pan: Sear chicken in batches if necessary to ensure proper browning and even cooking.
• Scrape the Fond: Ensure all brown bits (fond) from searing the chicken are scraped up when sautéing vegetables; these add significant flavor to the sauce.
• Don't Burn the Garlic: Cook minced garlic for only 30-60 seconds until fragrant to prevent bitterness.
• Submerge Pasta Fully: When adding pasta, ensure all strands or pieces are completely submerged in the liquid for even cooking and to prevent sticking. Break long noodles if needed.
• Stir Frequently: Stir the pasta every 1-2 minutes during simmering to prevent sticking and clumping, allowing the starch to release and thicken the sauce evenly.
• Remove from Heat for Dairy: Crucially, remove the pot from direct heat before stirring in heavy cream and cream cheese to prevent the sauce from splitting or curdling.
• Tear Mozzarella: Tear or shred mozzarella into small pieces and stir vigorously into the hot pasta (off heat) for a smooth, gooey melt and that desirable cheese pull.
• Taste and Adjust: Always taste the finished dish before serving and adjust salt, pepper, or Cajun seasoning as needed.
• Allow to Rest: Let the pasta sit, uncovered, for about 5 minutes off the heat before serving; this allows the sauce to thicken slightly and flavors to meld.

Keywords: one pot cajun chicken pasta, cajun chicken pasta recipe, chicken cajun pasta, one pot creamy cajun chicken pasta, cajun chicken pasta, spicy cajun chicken pasta, healthy cajun chicken pasta, creamy cajun chicken pasta, cajun pasta, cajun chicken pasta recipes, cajun chicken, easy cajun chicken pasta, creamy chicken pasta, creamy cajun pasta, cajun pasta recipes, easy chicken dinner recipes, gluten free cajun chicken pasta, health dinner