One Pot Creamy Cajun Chicken Pasta
This One Pot Creamy Cajun Chicken Pasta packs 37g protein and 499 calories per serving into a 4-serving batch. Quick prep and one-pot cooking on the stovetop means you go from raw ingredients to plated dinner without extra equipment. Ideal for hitting daily protein targets on nights when you're short on cooking time.
Ingredients
- •Paprika, Smoked(10g)
- •Oregano, Dried(5g)
- •Thyme, Dried(5g)
- •Garlic powder(3g)
- •Onion powder(3g)
- •Cayenne Pepper, Ground(1g)
- •1/4 tsp black pepper ($0.02)
- •1/4 tsp salt ($0.02)
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Butter(15g)
- •Chicken Breast, Boneless Skinless(454g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Yellow Onion
- •Pasta, Penne, White, Dry(227g)
- •Canned Diced Tomatoes(425g)
- •Low Sodium Chicken Broth(480g)
- •Cream Cheese(57g)
Standard block cream cheese. Neufchatel (1/3 less fat) is a good swap.
- •Green Onion (Scallion)
Instructions
- 1Combine the ingredients for the Cajun seasoning in a small bowl. Cut the chicken into 1/2 to 3/4-inch cubes. Place the cubed chicken in a bowl, pour the Cajun seasoning over top, and stir to coat the chicken in spices.
- 2Add the olive oil and butter to a large deep skillet. Heat the oil and butter over medium-high until the skillet is very hot and the butter is melted and foamy. Add the seasoned chicken to the skillet and cook for a couple minutes on each side, or just until the outside gets some color. The chicken does not need to be cooked through at this point.
- 3Add the diced yellow onion to the skillet and continue to sauté for about 2 minutes more, or just until the onion begins to soften. Allow the moisture from the onion to dissolve any browned bits from the bottom of the skillet.
- 4Next, add the pasta, fire roasted diced tomatoes (with the juices), and chicken broth to the skillet. Stir just until everything is evenly combined, then place a lid on top and allow the broth to come up to a boil.
- 5Once boiling, turn the heat down to medium-low and let the pasta simmer for about ten minutes, stirring every couple of minutes, until the pasta is tender and the liquid is thick and saucy.
- 6Add the cream cheese to the skillet in chunks, then stir until it has melted into the sauce. Top the pasta with sliced green onions and serve.
Nutrition — Per Serving
499
calories
37g
protein
16g
fat
- Carbohydrates
- 51g
- Saturated fat
- 6.2g
- Sodium
- 405 mg
- Dietary fiber
- 6.0g
4 servings per batch · ~425g each
Macro data sourced from USDA FoodData Central
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How much protein does One Pot Creamy Cajun Chicken Pasta have per serving?
Each serving contains 37g of protein and 499 calories, with 16g fat and 51g carbs. This macro split delivers solid protein in a moderate-calorie package that works across multiple diet phases.
How long does One Pot Creamy Cajun Chicken Pasta take to make?
Total cook time is under 20 minutes in a single pot, and the recipe yields 4 servings without extra cookware. This efficiency makes it a straightforward option for weeknight dinners when you need a complete meal quickly.
Is One Pot Creamy Cajun Chicken Pasta good for fat loss?
At 499 calories and 37g protein per serving with moderate 51g carbs, this recipe fits into fat loss phases where you want filling meals under 500 calories. The protein content supports satiety while the calorie density allows for generous portions within a deficit.
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