The Get Up and Go HighProtein Cajun Chicken Creamy Wholewheat Pasta Bake

High Protein Cajun Pasta Bake

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Preparation time:20 Mins

Cooking time:35 Mins

Servings:4 Generous Servings

Ingredients:

• 5 lbs Boneless, Skinless Chicken Breast, diced
• 12 oz Wholewheat Penne or Rotini Pasta
• 2 Tbsp Olive Oil
• 1 Tbsp Smoked Paprika
• 1 tsp Dried Oregano
• 1 tsp Dried Thyme
• 1 tsp Garlic Powder
• 1 tsp Onion Powder
• 1/2 tsp Cayenne Pepper
• Salt & Black Pepper to taste
• 2 Tbsp Unsalted Butter
• 2 Tbsp All-Purpose Flour
• 1 cup Low Sodium Chicken Broth
• 1 cup 2% or Whole Milk
• 4 oz Softened Cream Cheese
• 1/2 cup Low-Fat Cottage Cheese (blended smooth) OR Plain Greek Yogurt
• 1/2 cup Finely Diced Yellow Onion
• 1 cup Diced Red Bell Pepper
• 3 cloves Minced Garlic
• 1/2 cup Shredded Low-Moisture Mozzarella (optional)
• 2 Tbsp Chopped Fresh Parsley

Instructions:

• Preheat oven to 375°F (190°C). Cook pasta according to package directions until al dente. Drain and set aside.
• In a bowl, toss the diced chicken with 1 Tbsp of the Cajun seasoning blend. Heat olive oil in a large skillet over medium-high heat. Sear chicken until golden brown and cooked through. Remove chicken and set aside.
• Reduce heat to medium. Add butter to the skillet. Once melted, add onion and bell pepper. Sauté until softened, about 5 minutes. Add minced garlic and cook for 1 minute until fragrant.
• Sprinkle flour over the vegetables and whisk constantly for 1 minute to form a roux. Slowly whisk in the chicken broth until smooth, followed by the milk. Bring to a gentle simmer, whisking until the sauce begins to thicken slightly.
• Reduce heat to low. Stir in the remaining Cajun seasoning, cream cheese, and the blended cottage cheese/Greek yogurt until the mixture is completely smooth and lump-free.
• Fold the cooked chicken and the drained pasta into the creamy sauce until everything is evenly coated.
• Transfer the mixture to a prepared 9x13 inch baking dish. Sprinkle the top lightly with mozzarella, if using.
• Bake for 15–20 minutes, or until the sauce is bubbly and the top is lightly golden. Let rest for 5 minutes before garnishing with fresh parsley and serving.

Nutrition Facts

Calories:3173 kcal

Protein:49.6 g

Fat:83.6 g

Carbs:178.2 g

Fiber:60.3 g

Sugar:0.0 g

Sodium:787 mg

Recipe Info

Category:Main Course, Casserole

Cuisine:Cajun

Unveiling the Ultimate Muscle-Fueling Comfort Food: Our High Protein Cajun Chicken Pasta

When we talk about comfort food, images of heavy, indulgent classics often spring to mind. But what if you could enjoy that deeply satisfying, flavour-packed experience while simultaneously fueling your fitness goals? Enter the High Protein Cajun Chicken Pasta . This isn't just another pasta dish; it’s a carefully constructed culinary creation designed to deliver bold, smoky Cajun spice balanced by a luscious, velvety sauce, all while packing a significant protein punch. We’ve taken the essence of a classic chicken alfredo, infused it with the heat and zest of the Bayou, and swapped out some ingredients for leaner, more powerful alternatives. This comprehensive guide will walk you through creating what will undoubtedly become one of your go-to Easy Protein Packed Dinners .

Why This Creamy Creation Outperforms Takeout

Traditional Cajun pasta dishes are phenomenal, but often rely heavily on high-fat dairy for that luxurious mouthfeel. Our approach retains the essential creamy texture—the very thing that makes High Protein Creamy Cajun Chicken Pasta so addictive—but optimizes the ingredients for better nutritional returns. This recipe is engineered for those who refuse to compromise between taste satisfaction and dietary targets.

The Secret Weapon: Boosting Protein Without Sacrificing Flavour

The key to transforming a standard pasta bake into a genuinely Healthy High Protein Cajun Chicken Pasta lies in a sneaky substitution. We integrate low-fat cottage cheese, or alternatively, plain Greek yogurt, right into the sauce base. When blended until perfectly smooth, these ingredients melt seamlessly, lending incredible body and a massive protein lift to the final product without imparting any tell-tale tang. This technique is fantastic for making Healthy Meals With Chicken Breast feel infinitely more decadent.

A Southern Smokehouse Hug in Every Bite

The true soul of this dish resides in the seasoning blend. We aren't just sprinkling generic spices; we are building layers of flavour using smoked paprika for depth, oregano and thyme for herbaceous notes, and just the right amount of cayenne to provide that signature Cajun warmth. Whether you enjoy the robust char of High Protein Blackened Chicken Alfredo or prefer this slightly saucier bake, the seasoning is non-negotiable for authenticity.

Setting Expectations: What Makes This Recipe Exceptional

This recipe, designed to serve four generous portions, takes about 55 minutes from start to finish, making it entirely suitable for a committed weeknight meal preparation, or even ideal for batching as High Protein Cajun Chicken Pasta Meal Prep . The difficulty level lands at 'Medium'—not because the steps are inherently complex, but because achieving the perfect sauce consistency requires mindful stirring and temperature control. However, once you master the technique, you’ll find this highly adaptable dish is incredibly reliable.

Assembling Your Pantry for Peak Performance Pasta

To ensure your experience crafting this magnificent High Protein Cajun Chicken Pasta Recipe is smooth and enjoyable, preparation is vital. Having all components measured and ready before you turn on the heat prevents scrambling, especially when dealing with a quick-building roux and sauce. We’ll be relying on lean protein, whole grains for sustained energy, and powerful spices to create depth.

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The Essential Components for Authentic Cajun Fire

Every great dish starts with high-quality building blocks. For this spicy, savory bake, attention must be paid to the protein source, the seasoning blend, and the dairy components that will forge the creamy base.

Selecting Your Lean Protein Foundation (Chicken & Dairy)

For the primary protein, we start with 1.5 lbs of boneless, skinless chicken breast, diced into uniform 1-inch cubes. Consistency in size ensures even cooking. For the pasta itself, we recommend 12 oz of wholewheat penne or rotini, offering better fibre content. If you're seeking an even greater protein boost, consider swapping to chickpea or lentil-based pasta—perfect for Protein Pasta Lunch Ideas . Dairy components include 4 oz of softened cream cheese (Neufchâtel works well for slight fat reduction), 1 cup of 2% milk, and, crucially, the ½ cup of low-fat cottage cheese which we will blend smooth for integration.

Must-Have Seasonings: Crafting the Signature Spice Blend

This is where the Cajun magic happens. You’ll need 1 full tablespoon of smoked paprika—the smoked variant is key for depth—alongside 1 teaspoon each of dried oregano, dried thyme, garlic powder, and onion powder. Finally, temper the heat with ½ teaspoon of cayenne pepper, adjustable based on your preference for intense spice. A generous amount of salt and freshly cracked black pepper ties everything together.

Essential Kitchen Gear for Seamless Assembly

While no specialized machinery is required, a few items are essential. A large, heavy-bottomed pot or Dutch oven is perfect for containing the sauce and pasta later. A sturdy whisk is crucial for incorporating the flour into the butter base without lumps. If you opt to smooth your cottage cheese, a small blender or food processor will be necessary; otherwise, a fork and a good, steady hand will suffice. Finally, a standard 9x13 inch baking dish will house the finished pasta bake.

The Step-by-Step Guide to Perfecting Your High Protein Cajun Chicken Pasta

With your ingredients prepped and your equipment ready, we move into the active cooking phase. Timing is everything here, particularly when developing the sauce base before the final bake.

Prepping the Chicken: Achieving That Beautiful Char

First, preheat your oven to 375° F ( 190° C). Begin by coating your diced chicken cubes with about half of your prepared Cajun seasoning blend. Heat 2 tablespoons of olive oil in your large skillet over medium-high heat. Sear the chicken in batches, ensuring not to overcrowd the pan, until they develop a lovely golden-brown char and reach an internal temperature of 165° F ( 74° C). Once cooked, remove the chicken from the skillet and set it aside; we’ll be using the flavourful fond left in the pan for our sauce.

Cooking the Pasta: Al Dente for Optimal Texture

While the chicken sears, boil your 12 oz of wholewheat penne according to package directions. The critical instruction here is to cook it al dente —meaning it should still have a noticeable bite. Remember, the pasta will continue to absorb liquid and cook during the 15- 20 minutes in the oven, so slightly undercooking it now prevents a mushy final product. Drain thoroughly and set aside.

Building the Velvety, Low-Fat Sauce Base

Return your skillet to medium heat. Melt 2 tablespoons of unsalted butter. Once foaming, sprinkle in the 2 tablespoons of flour and whisk vigorously for one full minute. This creates a light roux, which acts as the thickening agent. Next, slowly introduce the 1 cup of chicken broth, whisking constantly to prevent lumps, followed by the 1 cup of milk. Allow this mixture to simmer gently until it just begins to coat the back of a spoon.

The Grand Unification: Folding in Creaminess and Spice

Reduce the heat to low—this prevents scorching the dairy. Whisk in the 4 oz of softened cream cheese until fully incorporated. Now, add the remaining Cajun seasoning blend, and gently fold in the ½ cup of blended cottage cheese or Greek yogurt. Stir until the sauce is homogenous and luxuriously smooth. Taste and adjust your seasoning now, adding more heat or salt as required. Finally, fold in the seared chicken and the drained pasta, ensuring every piece is generously coated in the rich sauce.

The Final Bake: Setting the 'Pasta Bake' Finish

Transfer the entire mixture into your lightly oiled 9x13 baking dish. If desired, scatter a ½ cup of shredded low-moisture mozzarella over the top for a gorgeous, bubbly crust. Place the dish in the preheated oven and bake for 15 to 20 minutes. The goal is for the sauce to be visibly bubbling around the edges and the topping to be golden brown. Allow the dish to rest for five minutes post-oven before garnishing with fresh parsley.

Mastering Variations and Scaling Your Spicy Creation

The beauty of this High Protein Cajun Chicken Pasta Recipe is its adaptability. While the core flavour profile is established, you can easily adjust components to suit dietary needs or flavour preferences, ensuring it remains one of your favourite Healthy Meals With Chicken Breast options.

Ingredient Swaps for Dietary Flexibility

If you are avoiding gluten, simply substitute the flour in the roux with an equal amount of a gluten-free all-purpose blend. For dairy-free alternatives, cashew cream or a rich blend of unsweetened oat milk thickened with arrowroot powder can replace the milk and cream cheese components, though the specific protein boost from the cottage cheese will need to be addressed separately, perhaps through added nutritional yeast for flavour or a plant-based protein powder stirred in late.

Maximizing Shelf Life: Storing Leftovers of This Amazing Dish

This dish is an excellent candidate for leftovers and freezes surprisingly well, making it perfect for future Protein Pasta Lunch Ideas . Once cooled completely, store portions in airtight containers for up to four days in the refrigerator. When reheating, add a splash of milk or chicken broth to the portion before microwaving to reintroduce moisture lost during storage.

Pairing Suggestions: What Drinks Complement the Heat?

The spice level demands a beverage that can refresh the palate without extinguishing the fire entirely. A crisp, cold American lager or a slightly sweet iced tea provides excellent counterpoint. For wine drinkers, an unoaked Chardonnay or a slightly off-dry Riesling will harmonize beautifully with the smoky paprika and moderate cayenne kick.

Troubleshooting Common Textural Issues

If your sauce appears too thin before baking, allow it to simmer slightly longer to evaporate excess moisture, or quickly whisk in another teaspoon of flour slurry (flour mixed with a tablespoon of cold water). Conversely, if your sauce breaks or looks grainy after adding the cottage cheese, remove it from the heat immediately and whisk vigorously; often, a splash of hot broth stirred in gently will help re-emufy the mixture, salvaging that essential velvety texture.