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Lighter Cajun Chicken Alfredo

LIGHTER CAJUN CHICKEN ALFREDO
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Lighter Cajun Chicken Alfredo is a delightful twist on the traditional comfort food, offering a creamy and flavorful dish without the guilt. This recipe features tender chicken combined with a rich, velvety sauce and your pasta of choice, all infused with bold Cajun spices. Perfect for weeknight dinners or special occasions, this healthier version lets you indulge in hearty flavors while keeping calories in check. Serve it up for family and friends, and watch them enjoy every bite—it’s sure to become a favorite!

Ingredients

Scale
  • 3 Tbsp olive oil
  • 2 boneless, skinless chicken breasts
  • 2 Tbsp + 1 tsp Cajun seasoning
  • 1 box (13.25 oz) whole wheat penne pasta
  • 2 cups 2% milk
  • 3 oz reduced fat cheese
  • 2 Tbsp flour
  • 1 tsp salt
  • 2 cloves garlic, minced
  • 1 cup shredded Parmesan cheese
  • 1/4 cup sun-dried tomatoes, sliced

Instructions

  1. Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Season the chicken breasts with Cajun seasoning and brown for about 5 minutes on one side. Flip, cover, and cook until fully cooked. Slice into strips.
  2. Cook the pasta according to package instructions until al dente. Strain and set aside.
  3. In a blender, combine milk, reduced fat cheese, flour, and salt; blend until smooth.
  4. In a saucepan, heat remaining olive oil and sauté garlic for about 30 seconds until fragrant.
  5. Add the milk mixture to the saucepan and stir constantly for about 3-4 minutes until it simmers and thickens.
  6. Stir in Parmesan cheese, sun-dried tomatoes, remaining Cajun seasoning, basil, and optional cayenne pepper. Let stand to thicken further.
  7. Combine sliced chicken and cooked pasta with the sauce before serving warm.

Nutrition

Find it online: https://allmomrecipes.com/2025/10/21/lighter-cajun-chicken-alfredo/