If you want a meal prep that actually makes you excited to eat it, this Cajun chicken pasta is it. It’s creamy without being heavy, loaded with lean protein, and has that bold Cajun kick that keeps every bite interesting. You’ll get tender chicken, colorful veggies, and pasta that holds up well for days.
It’s the kind of recipe you make on Sunday and look forward to all week. Simple steps, big flavor, and balanced nutrition.
What Makes This Special
- High protein and satisfying: Lean chicken breast plus a high-protein pasta keeps you full without a food coma.
- Big flavor, lighter sauce: Greek yogurt and a splash of milk stand in for heavy cream, so you get creaminess without the extra calories.
- Meal prep friendly: Reheats well, stays saucy, and keeps its texture for 3–4 days.
- Customizable heat: Adjust the Cajun seasoning and red pepper flakes to your comfort level.
- Balanced bowl: Protein, carbs, fiber, and veggies in one easy container.
What You’ll Need
- 1.25–1.5 lb boneless, skinless chicken breast, cut into bite-size pieces
- 8 oz high-protein pasta (penne, rotini, or rigatoni)
- 1 large red bell pepper, sliced
- 1 small yellow onion, thinly sliced
- 2 cloves garlic, minced
- 2–3 tsp Cajun seasoning (more to taste)
- 1/2 tsp smoked paprika (optional but great)
- 1/4–1/2 tsp red pepper flakes (optional for heat)
- 1 cup low-sodium chicken broth
- 3/4 cup plain nonfat Greek yogurt
- 1/2 cup 2% milk (or unsweetened almond milk)
- 1 tbsp olive oil
- Salt and black pepper, to taste
- 1/4 cup grated Parmesan (optional, for extra richness)
- Fresh parsley or green onions, chopped (for garnish)
- Lemon wedges (optional, for brightness)
How to Make It
- Cook the pasta: Boil according to package directions until just al dente. Drain and set aside.
Toss with a teaspoon of olive oil to prevent sticking.
- Season the chicken: Pat chicken dry. Toss with 1–1.5 teaspoons Cajun seasoning, a pinch of salt, and black pepper.
- Sear the chicken: Heat a large skillet over medium-high with 1 tablespoon olive oil. Add chicken and cook 5–7 minutes, stirring once or twice, until browned and cooked through.
Remove to a plate.
- Cook the veggies: In the same pan, add onion and bell pepper. Sauté 3–4 minutes until slightly softened. Add garlic and cook 30 seconds.
- Build the sauce: Lower heat to medium.
Add chicken broth, remaining Cajun seasoning, smoked paprika, and red pepper flakes. Simmer 2 minutes to reduce slightly.
- Make it creamy (without curdling): Reduce heat to low. Whisk together Greek yogurt and milk in a bowl.
Stir the mixture into the pan slowly, keeping heat low so it stays smooth.
- Bring it together: Add the chicken back to the pan. Stir in the cooked pasta and Parmesan (if using). Toss until coated and warmed through.
Taste and adjust salt, pepper, or Cajun seasoning.
- Finish: Sprinkle chopped parsley or green onions. Squeeze a little lemon over the top if you like brightness.
- Portion: Divide into 4 meal prep containers. Let cool slightly before sealing.
Storage Instructions
- Refrigerator: Store in airtight containers for 3–4 days.
- Freezer: Freezes up to 2 months, though the yogurt sauce may separate slightly.
Reheat gently and stir well.
- Reheating: Microwave 60–90 seconds, stir, then another 30–60 seconds until hot. Add a splash of milk or broth if it looks dry.
Why This is Good for You
- Protein-forward: Chicken breast and high-protein pasta support muscle repair and steady energy.
- Lighter creaminess: Greek yogurt adds protein and probiotics with fewer calories than heavy cream.
- Veggie boost: Bell peppers and onions bring fiber, vitamin C, and antioxidants.
- Smart carbs: High-protein pasta offers better satiety and often more fiber than standard pasta.
Common Mistakes to Avoid
- Curdling the sauce: Keep heat low when adding the yogurt-milk mixture. Don’t boil.
- Overcooking the pasta: Go al dente.
It will continue to soften when reheated.
- Under-seasoning: Taste at the end and adjust salt, pepper, and Cajun seasoning so the flavors pop.
- Dry chicken: Don’t cook the chicken past done. Pull it once it’s no longer pink and juices run clear.
Alternatives
- Protein swaps: Use turkey breast, shrimp (cook quickly), or extra-firm tofu for a meatless option.
- Pasta options: Whole wheat, chickpea, or lentil pasta all work well. Choose your favorite texture.
- Dairy-free: Use unsweetened almond milk and a dairy-free yogurt.
Skip Parmesan or use a vegan alternative.
- Extra veggies: Add mushrooms, spinach, or zucchini in the veggie step.
- Milder version: Cut the Cajun seasoning in half and skip red pepper flakes.
FAQ
How much protein is in a serving?
With chicken breast and high-protein pasta, most portions land around 35–45 grams of protein per serving, depending on brands and exact amounts.
Can I make the sauce ahead?
You can, but it’s best combined fresh with the pasta and chicken to avoid thickening or separation. If prepping ahead, keep it thin with extra broth.
What if I only have regular pasta?
Use it. You’ll still get great flavor.
The protein will be slightly lower, but the meal remains balanced.
How do I keep it from being too spicy?
Use a mild Cajun seasoning and skip the red pepper flakes. You can also stir in a bit more yogurt to mellow the heat.
Can I cook everything in one pot?
Yes. Boil pasta first, drain, then use the same pot for the chicken, veggies, and sauce.
Less cleanup, same result.
Will Greek yogurt make it tangy?
Slightly, in a good way. The Parmesan and spices balance it out, and the lemon (optional) brightens without overpowering.
Wrapping Up
This High Protein Cajun Chicken Pasta Meal Prep gives you big flavor, solid nutrition, and easy portions for the week. It’s creamy, spicy, and satisfying without being heavy.
Make a batch once, and your lunches are set—no boring bites, no stress.