Creamy Cajun Shrimp Pasta
This Creamy Cajun Shrimp Pasta delivers 59g protein and 1002 calories per serving — a high-protein dinner that doesn't require hours in the kitchen. Four servings cook in one stovetop session, letting you prep and portion in under an hour. Built for lifters who need substantial calories and protein without sacrificing meal prep speed.
Ingredients
- •Pasta, Penne, White, Dry(340g)
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Shrimp(454g)
- •Bell Pepper
- •Yellow Onion
- •Spinach
- •Optional Toppings: Thinly-Sliced Green Onions, Extra Freshly-Grated Parmesan Cheese
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Garlic
- •Flour, All-Purpose, White(80g)
- •Whole Milk(720g)
- •Canned Diced Tomatoes
- •Parmesan Cheese(240g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Cajun seasoning blend(30g)
- •Salt And Freshly-Cracked Black Pepper, To Taste
Instructions
- 1Cook pasta al dente according to package instructions in a large stockpot of generously-salted water. Drain. For optimal timing, I recommend saving this step until the end of the recipe so that your pasta is nice and hot.
- 2Heat oil in a large sauté pan over medium-high heat. Add shrimp*, onions and bell peppers and sauté for 4-5 minutes, stirring occasionally, until the shrimp are pink and opaque and cooked-through. The veggies should be softened but not soggy.
- 3Meanwhile, in a separate saucepan (or you can opt to re-use the sauté pan, after the shrimp and veggies have been cooked), make the Creamy Cajun Alfredo Sauce. Heat oil or butter over medium-high heat. Add garlic and sauté for 1-2 minutes, stirring occasionally, until fragrant. Whisk in the flour until completely combined, then cook for 1 more minute, stirring occasionally. Whisk in the stock until the mixture is completely smooth. Then whisk in the milk, drained diced tomatoes, Parmesan and Cajun seasoning until combined. Continue cooking the sauce until it nearly reaches a simmer and thickens. Taste, and season with salt and pepper (and extra Cajun seasoning, if needed) to taste.
- 4Stir together the cooked pasta, veggies, shrimp, alfredo sauce, and baby spinach until combined. Then serve warm, garnished with thinly-sliced green onions and extra Parmesan, if desired.
Nutrition — Per Serving
1002
calories
59g
protein
40g
fat
- Carbohydrates
- 101g
- Saturated fat
- 15.1g
- Sodium
- 1303 mg
- Dietary fiber
- 4.1g
4 servings per batch · ~481g each
Macro data sourced from USDA FoodData Central
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How much protein does Creamy Cajun Shrimp Pasta have per serving?
Each serving contains 59g of protein and 1002 calories with 40g fat and 101g carbs. This is one of the highest protein recipes in the pasta category.
How long does Creamy Cajun Shrimp Pasta take to prep?
Despite the high calorie and macro count, this recipe has quick prep time on the stovetop and yields 4 servings from one batch. You're averaging under 8 minutes active time per meal.
Is Creamy Cajun Shrimp Pasta good for muscle gain?
At 59g protein and 1002 calories per serving, this recipe is ideal for muscle gain phases where you need to be in a caloric surplus. The combination of high protein and substantial carbs supports both strength gains and post-workout recovery.
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