This version of Cajun chicken pasta trims the fat without losing the bold, smoky-sweet flavors you want from a one-pan weeknight dinner. We lean on lean shredded chicken and skim milk, boost vegetables for volume, and use whole-wheat penne to add fiber so one plate feels satisfying. The result is creamy, peppery, and quick enough for nights when you need dinner on the table fast.

Read through the ingredient notes and the stepwise method before you start—the sauce comes together quickly once the pasta and sausage are in the pan. Little timing tips and a cornstarch slurry option are included so you can control the sauce thickness without adding extra cream or butter.

I test most of my recipes for simplicity and real-home conditions: limited time, basic pantry staples, and a single skillet when possible. This one hits that sweet spot—comfort food with a lighter footprint, great for meal prep or family dinners.

Ingredient Notes

16 oz whole wheat penne pasta, cooked — Adds fiber and structure; cook to al dente for best texture since it will finish in the sauce.
2 teaspoons olive oil — Used to sauté aromatics and brown the sausage without excess fat.
1/2 cup yellow onion, finely chopped — Builds the savory base and sweetens the sauce as it softens.
1/4 cup red bell pepper, finely chopped — Adds color, sweetness, and a fresh contrast to the spice.
1/4 cup green bell pepper, finely chopped — Brings a slightly grassy note and balances the red pepper.
3 garlic cloves, peeled and minced — Adds aromatic depth; avoid burning it to prevent bitterness.
1 cup chicken andouille sausage or regular andouille, cut into 1″ cubes — Provides smoky, spicy flavor—use a leaner andouille if you want even less fat.
1 Tablespoon cajun seasoning — The main seasoning punch; adjust to taste if your blend is salty or very spicy.
2 cups shredded cooked chicken or shredded rotisserie chicken — The lean protein backbone; use freshly shredded or store-bought rotisserie for convenience.
1 1/2 cups skim milk — Keeps the sauce creamy without heavy cream; warm gently to avoid curdling.
1/2 cup shredded lowfat parmesan cheese — Melts into the sauce for savory umami and slight saltiness.
1 Tablespoon cornstarch, arrowroot, or tapioca starch — Optional thickener; whisk into the broth first to avoid lumps.
1/4 cup chicken broth — Used with the starch to make a smooth slurry and add depth to the sauce.

Stepwise Method: Skinny Cajun Chicken Pasta

Prepare the pasta: Cook 16 oz whole wheat penne according to package directions until al dente. Drain, rinse briefly under warm water to stop cooking, and set aside.
Warm the pan: Place a large, deep skillet or a soup pot over medium-high heat and add 2 teaspoons olive oil. Let the oil warm but not smoke.
Sauté aromatics and peppers: Add 1/2 cup finely chopped yellow onion, 1/4 cup finely chopped red bell pepper, 1/4 cup finely chopped green bell pepper, and 3 minced garlic cloves. Cook, stirring occasionally, until the onion and peppers are softened and translucent and the garlic is fragrant—about 3–5 minutes. Watch the garlic so it doesn’t brown.
Cook the sausage: Add 1 cup chicken andouille sausage (cut into 1″ cubes) to the skillet. Sauté until the sausage is heated through and starting to brown in spots, about 5 minutes, stirring occasionally so it cooks evenly.
Season and add chicken: Sprinkle 1 Tablespoon cajun seasoning over the sausage and vegetables, stir to coat. Add 2 cups shredded cooked chicken and sauté just until the chicken is warmed through and everything is evenly seasoned—about 2–3 minutes.
Combine with pasta: Add the cooked penne to the skillet and stir so the pasta mixes with the sausage, chicken, and vegetables.
Add milk and simmer: Slowly pour in 1 1/2 cups skim milk and bring the mixture to a gentle simmer over medium heat. Reduce heat slightly if it begins to boil; you want a steady simmer. Cook for about 5 minutes, stirring occasionally, so the milk heats through and the flavors meld.
Optional thickening step: If you prefer a thicker sauce, make a slurry by whisking 1 Tablespoon cornstarch (or arrowroot or tapioca starch) with 1/4 cup chicken broth in a small bowl until completely smooth. Pour the slurry into the simmering pot and stir continuously until the sauce thickens—this should take a minute or two.
Finish with cheese and serve: Stir in 1/2 cup shredded lowfat parmesan cheese until melted and incorporated. Taste and adjust seasoning if needed (a pinch of salt or extra Cajun seasoning). Serve immediately.

Why This Recipe Works

Balancing texture and flavor is the key. Whole-wheat penne holds up to the moist sauce without getting mushy, while shredded chicken keeps the dish light. Andouille adds the smoky, spicy notes that define Cajun profiles—small amounts go a long way, so the dish stays lean but flavorful. Using skim milk instead of cream reduces calories while preserving creaminess when finished with parmesan.

The method relies on layering: softening aromatics first, browning sausage for flavor, warming shredded chicken through, then finishing the sauce with a slow simmer. That order extracts maximum flavor while preventing overcooking.

Vegan & Vegetarian Swaps

Replace chicken and andouille: Use 2 cups shredded jackfruit or smoked tempeh cubes for texture and smokiness. Season tempeh with a little liquid smoke if needed.
Swap dairy: Substitute the skim milk with unsweetened oat milk for creaminess. Replace parmesan with a vegan grated parmesan or nutritional yeast (add 3–4 tablespoons to taste).
Thickener choice: Use arrowroot or tapioca in place of cornstarch for a glossy finish that’s grain-free.

Cook’s Kit

Large, deep skillet or soup pot — big enough to hold pasta and sauce comfortably.
Wooden spoon or silicone spatula — for stirring without scratching the pan.
Small bowl and fork/whisk — to mix the starch slurry smoothly.
Colander — to drain pasta cleanly.

Errors to Dodge

Overcooking the pasta — cook al dente; it will finish in the sauce.
Burning the garlic — add it with the onions and peppers and watch closely. Burnt garlic tastes bitter.
Adding cold milk to a hot pan — warm milk gradually to prevent curdling; pour slowly and keep heat moderate.
Skipping the slurry when thickening — add starch mixed with broth, not dry, to avoid lumps.

Make It Fit Your Plan

Meal prep: Hold the cooked pasta and sauce separately in airtight containers for up to 3 days. Reheat gently on the stove with a splash of broth or milk to loosen the sauce.

Lower sodium: Use low-sodium chicken broth and a low-salt Cajun seasoning or reduce the seasoning to 3/4 tablespoon, then taste before adding salt at the end.

Higher protein: Stir in an extra cup of shredded chicken (if available) or add a can of drained white beans for more protein with minimal fuss.

Recipe Notes & Chef’s Commentary

On the sausage: Andouille brings authentic Cajun character, but any smoked chicken sausage works. If your andouille is particularly fatty, drain excess rendered fat on a paper towel to keep things lean.

On the milk: Skim milk works here because the parmesan and starch create body. If you prefer a silkier mouthfeel, a splash (1–2 tablespoons) of light cream or half-and-half can be added, but that changes the “skinny” profile.

On seasoning: Cajun blends vary—some contain salt, onion powder, or sugar. Start with the listed 1 tablespoon, then adjust after the sauce has reduced and you can taste the final balance.

Keep-It-Fresh Plan

Storage: Refrigerate leftovers in a shallow airtight container for up to 3 days. The pasta will absorb sauce over time; add a splash of broth or milk when reheating.

Freezing: I don’t recommend freezing the finished dish—the texture of the pasta and creaminess of the sauce suffer. If you want to freeze components, freeze cooked shredded chicken and sausage separately; thaw and assemble fresh.

Reheating: Warm gently on the stovetop over low to medium heat. Stir frequently and add small amounts of chicken broth or milk to loosen the sauce and restore creaminess.