Ingredients

Scale

(Serves 4)

Pasta & protein:

8 oz penne or fettuccine (use GF pasta—you love gluten-free!)
1½ lbs boneless, skinless chicken breasts or thighs, cubed (you love high-protein!)
1 tbsp olive oil

Creamy Cajun sauce:

2 tbsp Cajun seasoning (check for no added sugar—you love clean labels!)
1 tbsp butter or olive oil
1 small onion, diced
1 bell pepper (any color), diced
3 garlic cloves, minced
1 cup low-sodium chicken broth (you love low-sodium!)
¾ cup heavy cream or full-fat coconut milk
½ cup grated Parmesan cheese (use reduced-sodium—you love low-sodium!)
Salt & black pepper to taste

Garnish:

Fresh parsley
Extra Parmesan
Optional: Hot sauce or red pepper flakes (you love spicy!)

Instructions

1. Cook pasta:

Prepare pasta according to package directions. Reserve ½ cup pasta water; drain.

2. Season & sear chicken:

Toss chicken with 1 tbsp Cajun seasoning. Heat oil in large skillet over medium-high heat. Cook chicken 5–6 minutes until golden. Remove; set aside.

3. Sauté veggies:

In same skillet, melt butter. Add onion and bell pepper; cook 4–5 minutes until soft. Stir in garlic and remaining 1 tbsp Cajun seasoning; cook 30 seconds more.

4. Make sauce:

Pour in broth; simmer 2 minutes. Reduce heat to low; stir in cream, Parmesan, salt, and pepper. Simmer 3–4 minutes until slightly thickened.

5. Combine:

Return chicken to skillet. Add cooked pasta and reserved pasta water as needed to loosen sauce. Toss to coat.

6. Serve:

Garnish with parsley, extra Parmesan, and optional hot sauce.

💡 Pro Tips for Perfection:
✅ Use homemade Cajun seasoning (if preferred):
→ 1 tsp each: paprika, garlic powder, onion powder, oregano
→ ½ tsp each: thyme, cayenne, black pepper, salt (reduce if low-sodium)
✅ Don’t boil the cream—simmer gently to prevent separation.
✅ Low-sodium mastery (you love this!):
→ Use low-sodium broth + reduced-sodium cheese
→ Boost heat with extra cayenne instead of salt
✅ Blood sugar friendly (you love this!):
→ No added sugars—naturally low-glycemic!
→ Net carbs: 28g/serving
✅ Low-carb/keto option (you love this!):
→ Swap pasta for cauliflower gnocchi or hearts of palm pasta
→ Net carbs drop to 8g/serving
✅ Make ahead:
→ Keeps 3 days refrigerated (sauce may thicken—add splash of broth when reheating)

Storage & Serving Ideas

→ Fridge life: 3 days | Freezer: Not recommended (cream may separate)
→ Serving ideas:
→ As a weeknight dinner with garlic bread (or GF toast)
→ With a crisp green salad
→ For meal prep—portion into containers

Prep Time & Nutrition (per serving):