Low Carb Creamy Cajun Chicken Pasta
This low carb Creamy Cajun Chicken Spaghetti Squash has under 400 calories per serving and tastes every bit as indulgent as the restaurant version. Cajun chicken pasta - it seriously has me drooling any time I see it on a menu. But with over 1500 calories at most restaurants, it's something that I have to reserve for rare indulgences and that's with only eating half. Luckily it's easy to make a lower calorie and lower carb version at home using spaghetti squash, lots of veggies, lean chicken breast, and reduced fat cream cheese. Depending on how spicy you like things, you can add extra Cajun spice to pack in more flavor or add a couple of tablespoons of chipotles in adobo sauce. You can also use zucchini noodles, summer squash noodles, or any other veggie noodle since not everyone is a huge fan of spaghetti squash. Looking for more spaghetti squash dishes? Try Spaghetti Squash and Meatballs with Fresh Mozzarella, Tomato Basil Spaghetti Squash with Sausage, or Spaghetti Squash with Shrimp and Asparagus.
This low carb Creamy Cajun Chicken Spaghetti Squash has under 400 calories per serving and tastes every bit as indulgent as the restaurant version. Cajun chicken pasta - it seriously has me drooling any time I see it on a menu. But with over 1500 calories at most restaurants, it's something that I have to reserve for rare indulgences and that's with only eating half. Luckily it's easy to make a lower calorie and lower carb version at home using spaghetti squash, lots of veggies, lean chicken breast, and reduced fat cream cheese. Depending on how spicy you like things, you can add extra Cajun spice to pack in more flavor or add a couple of tablespoons of chipotles in adobo sauce. You can also use zucchini noodles, summer squash noodles, or any other veggie noodle since not everyone is a huge fan of spaghetti squash. Looking for more spaghetti squash dishes? Try Spaghetti Squash and Meatballs with Fresh Mozzarella, Tomato Basil Spaghetti Squash with Sausage, or Spaghetti Squash with Shrimp and Asparagus.
- 2 tsp. olive oil
- 1 spaghetti squash
- 1 red pepper sliced thin
- 1 green pepper sliced thin
- 1/2 red onion sliced thin
- 1.33 lbs. boneless skinless chicken breast cut into chunks
- 2 tbsp. cajun seasoning divided (or more)
- 2 cloves garlic minced (or more)
- 14 oz. fire roasted diced tomatoes (not drained)
- 1/2 cup reduced fat cream cheese
- 1/4 cup scallions
- Carbohydrate 25.1645875031902 g
- Cholesterol 15.1200000127817 mg
- Fat 6.43411250274951 g
- Fiber 1.57274998471275 g
- Protein 4.75802500217367 g
- Saturated Fat 2.95091625203473 g
- Serving Size 1 1 serving (359g)
- Sodium 177.852500113989 mg
- Sugar 23.5918375184774 g
- Trans Fat 0.953317500347132 g
- Calories 165 calories
Step-by-step
- Prepare the spaghetti squash in the oven or microwave. To roast, preheat the oven to 375 degrees. Cut the squash in half and scoop out the seeds. Spray with cooking spray and place on a baking sheet covered in foil. Bake for 45-60 minutes until tender. To microwave pierce the squash all over with a knife or fork. Cook each squash whole for 10-12 minutes until tender. Carefully cut in half and remove seeds. Scrape the squash away from the skin using a fork.
- Toss the chicken with half of the Cajun seasoning. Heat the olive oil over medium high heat in a skillet. Add the chicken and cook for 6-8 minutes, stirring often, until cooked through. Set aside.
- Add the vegetables to the same pan and cook for 6-8 minutes until tender. If they begin to stick, add 1-2 tablespoons of water.
- Turn heat down to low and add the diced tomatoes (undrained), cream cheese, and remaining Cajun seasoning. Cook until cream cheese melts and the sauce is formed. Taste and season if needed.
- Stir in the chicken and spaghetti squash. Serve with scallions.
My Low-Carb Cajun Chicken Pasta Adventure
As a busy working mom, finding time to cook healthy, delicious meals can feel like a Herculean task. Balancing work, kids' activities, and trying to maintain a semblance of a social life leaves precious little time for elaborate recipes. So when I discovered this low-carb Cajun chicken pasta recipe, it was a game-changer. Not only is it incredibly flavorful, but it’s also quick to make, leaving me with more time for the things that truly matter.
I've always loved Cajun food, but the high-calorie, high-carb versions often found in restaurants felt like a guilty pleasure. This recipe, however, allows me to indulge in those rich Cajun flavors without the guilt. The creamy sauce, perfectly seasoned chicken, and the subtle sweetness of the spaghetti squash create a symphony of tastes. I’ve even experimented with adding different vegetables, like broccoli florets or sliced bell peppers, to boost the nutritional value and add a bit of extra crunch.
One of the best parts of this recipe is its adaptability. My kids are notoriously picky eaters, but they absolutely love this dish. I’ve found that by slightly reducing the amount of Cajun seasoning, I can make it palatable even for the most sensitive palates. For a spicier kick, I sometimes add a pinch of cayenne pepper, or for a smokier flavor, a dash of smoked paprika. The possibilities are endless!
What truly sets this dish apart from other pasta alternatives is its versatility. If I don't have spaghetti squash on hand, I can easily swap it out for zucchini noodles or even cauliflower rice for a completely different texture. It’s also a great meal-prep option. I often make a large batch on the weekend and store it in individual containers for quick and easy lunches throughout the week. This saves me a considerable amount of time and ensures that I'm always eating healthy and flavorful meals.
Beyond the convenience and deliciousness, this recipe has become a staple in my healthy eating plan. It's a fantastic way to get a good source of lean protein from the chicken and plenty of vegetables, contributing to a well-rounded and balanced diet. The low-carb aspect helps me manage my weight and energy levels without sacrificing taste. It’s a win-win situation!
Tips and Tricks for Perfect Cajun Chicken Pasta:
Roasting the Spaghetti Squash: For the best results, make sure to roast the spaghetti squash until it's very tender. You should be able to easily scrape the flesh away from the skin with a fork. Overcooked squash is better than undercooked, as it’ll be easier to work with.
Spice Level: Don’t be afraid to experiment with the amount of Cajun seasoning. Start with less and add more to your liking. If you prefer a milder dish, consider using a blend of herbs and spices to enhance the flavor instead of relying solely on Cajun seasoning.
Vegetable Variations: Feel free to add other vegetables like mushrooms, onions, spinach, or carrots to the recipe to enhance its nutritional value and flavor profile.
Cream Cheese Substitute: If you’re looking for a lower-fat alternative to cream cheese, Greek yogurt or light sour cream can also work well.
Serving Suggestions: To make it a complete meal, serve with a side salad or some crusty bread (if you're not strictly following a low-carb diet). A sprinkle of fresh parsley or chives adds a nice finishing touch.
This low-carb Creamy Cajun Chicken Pasta recipe is more than just a meal; it's a testament to the fact that healthy eating doesn’t have to be boring. It's a delicious, satisfying, and incredibly versatile dish that fits seamlessly into a busy lifestyle. So, if you're looking for a flavorful and healthy meal that will impress your family and friends, give this recipe a try. You won't be disappointed!
