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Lunch Dinner Pasta
4.5 from 17 votes

Healthy Cajun Chicken Linguine

Jump to RecipePrintRate
By: Joanna Cismaru •3/29/22 19 Comments

This post may contain affiliate links. Please read my disclosure policy.

a bowl full of healthy chicken cajun linguini

Healthy Cajun Chicken Linguine – easy and delicious dinner for only 339 calories a serving. 

A bowl of Healthy Cajun Chicken Linguine

It’s been a stressful week with me being sick and still super busy at work. I look forward to Fridays and am very grateful for little things such as having a wonderful lunch with great friends. Today I had Indonesian food with my dear friend from work. I had never had Indonesian food until my friend took me to this little place at the market that sells the best red curry with basil chicken that comes with a wonderful salad and coconut milk rice. One of these days I’ll have to attempt to make such a recipe.

But for now, I made this quick, easy and somewhat healthy Cajun chicken linguine for dinner. I’ve been buying these whole grain whole wheat pasta from the grocery store, and I have to admit they taste just as good as your regular pasta and they have fewer calories and are better for you. The Cajun spice I used here I made myself, but if you already have the store bought one, feel free to use that.

How To Make Healthy Cajun Chicken Linguine

Process shot showing how to make Healthy Cajun Chicken Linguine

For this dish I like to cut the chicken in small thin strips and season it with lots of Cajun spice. Of course, feel free to use as much or as little spice as you can handle heat. Once the chicken sliced thin and seasoned, coat a skillet with cooking spray and saute the chicken until cooked through, about 5 minutes. Set the chicken aside and slice your peppers and onion.

Process shot showing how to make Healthy Cajun Chicken Linguine

I used red and yellow bell pepper here because that’s what I had in the fridge, but feel free to use any colors you prefer, a little bit of green would have been nice here. Place the onions and peppers in the same skillet, and season with salt and pepper. You can also throw in some more Cajun spice if you can handle the heat.

Process shot showing how to make Healthy Cajun Chicken Linguine

I love mushrooms in my pasta, so I threw in some white mushrooms which I sliced and diced and threw them in here with the peppers and onions.

Process shot showing how to make Healthy Cajun Chicken Linguine

Saute them until tender, then add the chicken back to the skillet, and add about a cup of skim milk. Cook until it comes to a boil and taste for seasoning and adjust as needed.

Process shot showing how to make Healthy Cajun Chicken Linguine

Add the cooked linguine to the skillet, throw in some parsley and toss.

Close up shot of Healthy Cajun Chicken Linguine

I served this with some freshly grated Parmesan cheese and it was a meal to remember.  I love quick dishes like this that are easy and full of flavor.

A bowl of Healthy Cajun Chicken Linguine

More Delicious Cajun Recipes To Try

  • Cajun Chicken Pasta
  • Cajun Shrimp with Tomato Alfredo Pasta
  • Cajun Honey Pork Tenderloin
  • Cajun Shrimp Foil Packs

Before You Begin! If you make this, please leave a review and rating letting us know how you liked this recipe! This helps our business thrive & continue providing free recipes.

a bowl full of healthy chicken cajun linguini
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4.48 from 17 votes

Healthy Cajun Chicken Linguine

Prep 15 minutes
Cook 15 minutes
Total 30 minutes
Rate Recipe
Healthy Cajun Chicken Linguine – easy and delicious dinner for only 339 calories a serving. 
5

Ingredients

  • 8 ounces whole wheat whole grain linguine (uncooked , I used Blue Menu)
  • 1 pound chicken breast (cut into strips)
  • 2 teaspoons cajun seasoning (or to taste)
  • cooking spray
  • 1 tablespoon olive oil
  • 1 red bell pepper (thinly sliced)
  • 1 yellow bell pepper (thinly sliced)
  • 2 cups mushrooms (sliced)
  • 1 onion (sliced)
  • 5 cloves garlic (minced)
  • 1 cup skim milk
  • salt and pepper (to taste)
  • fresh parsley (chopped)

Before You Begin! If you make this, please leave a review and rating letting us know how you liked this recipe! This helps our business thrive & continue providing free recipes.

Instructions 

  • Cook linguine according to package instructions.
  • Cut the chicken in small thin strips and season it with Cajun spice. Once the chicken sliced thin and seasoned, coat a skillet with cooking spray and saute the chicken until cooked through, about 5 minutes. Remove the chicken from the skillet and set aside.
  • Add the olive oil to the skillet. Place the onions and peppers in the skillet, and season with salt and pepper. You can also throw in some more Cajun spice if you can handle the heat.
  • Throw in the sliced mushrooms with the peppers, onions and garlic. Saute them until tender, then add the chicken back to the skillet, and add about a cup of skim milk. Cook until it comes to a boil and taste for seasoning and adjust as needed.
  • Add the cooked linguine to the skillet, throw in some parsley and toss.
  • Serve with freshly grated Parmesan cheese.

Notes

Do Not use all the Cajun spice in this recipe, season to taste.

Nutrition Information

Serving: 1servingCalories: 339kcal (17%)Carbohydrates: 44g (15%)Protein: 30g (60%)Fat: 6g (9%)Saturated Fat: 1g (6%)Polyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 1gCholesterol: 60mg (20%)Sodium: 134mg (6%)Potassium: 800mg (23%)Fiber: 2g (8%)Sugar: 5g (6%)Vitamin A: 1315IU (26%)Vitamin C: 79mg (96%)Calcium: 105mg (11%)Iron: 3mg (17%)
© Author Jo

Notice: Nutrition is auto-calculated for your convenience. Where relevant, we recommend using your own nutrition calculations.

a bowl full of healthy chicken cajun linguini

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Joanna Cismaru

Joanna Cismaru

I’m Joanna (Jo for short) and this is my blog where I share with you my culinary adventures. Here you will find a variety of recipes using simple everyday ingredients and creating wonderful, delicious and comforting meals, including some decadent desserts.

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19 Comments
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John
John
Posted: 2 years ago

5 stars
Im really exited to try this recipe. I have a question though, is it ok to switch out the skim milk for whole milk? I dont have skim milk or 2% at home….

0
Reply
Joanna Cismaru
Joanna Cismaru
Author
Reply to  John
Posted: 2 years ago

Absolutely!

0
Reply
Karina
Karina
Posted: 4 years ago

5 stars
I just made this with my family and it was delicious!!! I’m happy I came across your website, I will be checking out other recipes of yours!

Thank you!

0
Reply
Karina
Karina
Posted: 4 years ago

5 stars
I just made this with my family and it was delicious!! I’m so glad I found this!

0
Reply
Camille
Camille
Posted: 4 years ago

How do you keep the skim milk from curdling/breaking?

0
Reply
Carly
Carly
Reply to  Camille
Posted: 3 years ago

4 stars
I had the same problem with the milk curdling. The sauce didn’t bind and become creamy. I’ve made a good Alfredo before but that was with heavy cream. In the end, the chicken mix came out good for fajitas or to put over rice but not pasta. Nonetheless it was still tasty.

0
Reply
Jo Cooks Team
Jo Cooks Team
Reply to  Carly
Posted: 3 years ago

You can use higher fat content, but to keep the calorie count lower for this recipe just reduce the heat. Milk will break if it hits a pan that’s too hot.

0
Reply
Melissa
Melissa
Posted: 5 years ago

How much per serving?

0
Reply
Fenne Kieken
Fenne Kieken
Reply to  Melissa
Posted: 5 years ago

This recipe splits into 5 servings. Serving calories and nutrition are included in the recipe as well.

0
Reply
Bailey
Bailey
Posted: 6 years ago

Just curious, I’ve gone over the recipe several times and I made it tonight, but where does the garlic come in? Am I missing something? It was absolutely delicious by the way. Even without the garlic!

0
Reply
Joanna Cismaru
Joanna Cismaru
Author
Reply to  Bailey
Posted: 6 years ago

Thanks for catching that, it’s actually added to step 4. Glad you liked it!

0
Reply
Candice
Candice
Posted: 6 years ago

Hi Jo,

Can I use regular milk or 2% milk if I don’t have skim milk? Or what would be a good substitution?

0
Reply
Joanna Cismaru
Joanna Cismaru
Author
Reply to  Candice
Posted: 6 years ago

2% milk is just fine. 🙂

0
Reply
mikey
mikey
Posted: 9 years ago

I made this last night and it was great. We deviated from the ‘healthy’ a little though and went with a cup of cream instead of skim milk – the result was excellent.

Also, just wanted to say the cajun spice recipe used here is excellent. I would use that for many dishes.

0
Reply
Joanna Cismaru
Joanna Cismaru
Author
Reply to  mikey
Posted: 9 years ago

Hey Mike,
So glad you guys stopped by. The cajun spice recipe is great, I’ve used it in many dishes, very versatile. 🙂 Hope you give some other recipes here a try, I know you want those breakfast taquitos!

0
Reply
Judy
Judy
Posted: 9 years ago

I’ve just gone over the recipe again. I thought the coconut milk as I’m not sure yet about cooking milk with meat which actually is stupid. I eat bacon, shrimps, cheese on spaghetti etc. I’m mad. I actually bought some cajun spice on Sunday – and left it and other spices and some smelly things where I’d gone to eat. I only realized when the taxi brought me home. Oh well. A taxi driver fetched it for me the next day.

0
Reply
Judy
Judy
Posted: 9 years ago

I’ve only just seen this message. I wish I’d seen it before. I wouldn’t feel so bad asking questions all the time and gabbing on like you’re my best friend. I’m too old for that.

0
Reply
Judy
Judy
Posted: 9 years ago

This sounds superduper. Do I have to put the oregano with the cajun spice? Can I use coconut milk instead. Well I know I can actually as I use it when I make my chicken curry.
I thought cooking was your work?
Your blog is one of the nicest food blogs I’ve seen. In fact I’ve left the kosher ones. Too religious for me and not stuff I’d make. To much like my gran made. She was a great cook. Her pickled cucumbers were to die for and her – oh I don’t know the word in English. Only in Yiddish. The beetroot with the very very hot something that could clear your sinuses with one tiny bit. Oh and my granddads wine. Oh I miss my grandparents and they’ve been gone for 48 years. Sorry to have gone on. A bit depressed. 🙂 a smile for you.

0
Reply
Joanna Cismaru
Joanna Cismaru
Author
Reply to  Judy
Posted: 9 years ago

Hi Judy,
You’re a breath of fresh air. Your comments always put a smile on my face. It’s up to you if you put the oregano with the cajun spice, I did it because I use that cajun spice for many other dishes, but if you don’t like it you can omit it, or sprinkle some separately over the pasta. Coconut milk would be a lovely addition instead of the milk, that’s a great idea. Give it a try and let me know how it turns out. 🙂

0
Reply

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Hey there!

I’m Joanna (Jo for short) and this is my blog where I share with you my culinary adventures. Here you will find a variety of recipes using simple everyday ingredients and creating wonderful, delicious and comforting meals, including some decadent desserts.

Read More
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