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Home / Recipes
30 minutes
4.48 from 17 votes
19 Comments

Healthy Cajun Chicken Linguine

Jump to RecipePrint Recipe
  • 210
by: Joanna Cismaru
03.29.22

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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

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a bowl full of healthy chicken cajun linguini

Healthy Cajun Chicken Linguine

4.48 from 17 votes
Prep: 15 mins
Cook: 15 mins
Total: 30 mins
Author: Joanna Cismaru
Serves: 5
Print Pin Rate
Healthy Cajun Chicken Linguine – easy and delicious dinner for only 339 calories a serving. 

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
US Customary – Metric

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.

Recipe 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%)
Course:Dinner, Lunch
Cuisine:American
Keyword:cajun chicken linguine, cajun chicken pasta
Tried this recipe? Rate it belowtag @jocooks on instagram and hashtag it #jocooks!

Enjoy!

  • 210

Meet 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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Comments

  1. John says

    September 14, 2020 at 10:12 am

    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….

    Reply
    • jo says

      September 14, 2020 at 5:06 pm

      Absolutely!

      Reply
  2. Karina says

    November 13, 2018 at 1:30 pm

    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!

    Reply
  3. Karina says

    November 13, 2018 at 12:06 pm

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

    Reply
  4. Camille says

    April 30, 2018 at 2:15 pm

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

    Reply
    • Carly says

      October 9, 2019 at 8:58 pm

      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.

      Reply
      • Jo Cooks Team says

        October 10, 2019 at 10:30 am

        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.

  5. Melissa says

    March 17, 2017 at 3:32 pm

    How much per serving?

    Reply
    • Fenne Kieken says

      March 20, 2017 at 9:46 am

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

      Reply
  6. Bailey says

    March 22, 2016 at 9:45 pm

    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!

    Reply
    • Joanna Cismaru says

      March 23, 2016 at 9:31 am

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

      Reply
  7. Candice says

    February 29, 2016 at 3:45 pm

    Hi Jo,

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

    Reply
    • Joanna Cismaru says

      February 29, 2016 at 4:06 pm

      2% milk is just fine. 🙂

      Reply
  8. mikey says

    October 16, 2013 at 7:03 pm

    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.

    Reply
    • jo says

      October 17, 2013 at 12:34 am

      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!

      Reply
  9. Judy says

    October 9, 2013 at 9:57 pm

    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.

    Reply
  10. Judy says

    October 9, 2013 at 9:51 pm

    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.

    Reply
  11. Judy says

    September 28, 2013 at 10:59 am

    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.

    Reply
    • jo says

      September 28, 2013 at 12:26 pm

      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. 🙂

      Reply

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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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