This Cajun chicken pasta is a creamy, spicy pasta dish made with chicken breast, pasta, diced tomatoes, Greek yoghurt (instead of heavy cream or cream cheese like many other recipes) and Cajun seasoning. It is a quick one pot dinner that works well for meal prep as the Greek yogurt cajun sauce reheats well without becoming overly greasy or heavy (and you can also eat it cold!).
I've always had in my mind that I wanted to make a creamy tomato chicken pasta but all the recipes I was seeing included cream cheese which I didn't want to include because it didn't meet my dietary goals for a meal prep lunch.
So I have made my own version of a creamy chicken cajun pasta without the cream cheese and have instead, used greek yogurt to give this creamy spicy pasta a bit of a twist.
The greek yogurt also helps it hold up better for meal prepping - you'll see this in a variety of my dishes including a beef strognoaff without cream and my buffalo chicken pasta. It doesn't split or cause that heavy feeling after eating it making you not want it for the rest of the week.
"I could have eaten two of those it was THAT GOOD!"
Zak, my partner, after having this for lunch
TL;DR
- Servings: 5
- Prep time: 10 minutes Cook time: 20 minutes
- Meal prep: One pot meal prep with a balance of carbs, protein and veggies without heavy creams (uses Greek yogurt instead)
- Fridge storage: 4 days
- Freezer storage: 3 months
- Reheating: Microwave or stove top
- Customise: Adjust spice level, swap proteins, add extra vegetables or use your favourite SHORT pasta shape
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Why you'll love this recipe
Cajun flavours. Cajun seasoning brings a smoky spiciness turning a simple chicken pasta into something with real personality. If you love these flavours, try cajun chicken orzo bake or cajun chorizo orzo bake.
Sundried tomatoes. I have said it before and I will say it again: I do not believe you can ever have too many sundried tomatoes. They add concentrated tomato flavour and a slightly chewy bite. For more, try sundried tomato chicken pasta.
One pot. Everything cooks in the same pan which means fewer dishes, less mess and less chance of me pretending I'll wash up later.
Ingredients
Chicken breast. Chicken breast is a leaner option that works well in flavour-packed dishes because it absorbs the seasoning around it without overpowering the sauce. Chicken thigh also works if you prefer richer flavour.
Cornflour. Tossing the chicken in cornflour helps tenderise the chicken and lightly thickens the sauce as everything cooks.
Diced tomatoes. These form the base of the creamy tomato Cajun sauce. Crushed tomatoes or chopped canned tomatoes can be used interchangeably.
Sundried tomatoes. These add intense tomato flavour and a chewy texture. They also give the dish a bit of a "marry me pasta" vibe. I also had half a jar to use when I first made this recipe, so here we are.
Chicken stock. I use my homemade chicken stock as I control the flavours, but you can use store-bought too. I would recommend a reduced salt version as cajun seasoning can have a bit of added salt to it.
Greek yoghurt. This is used instead of the heavy cream and cream cheese like a lot of dishes have. It adds a slight tang and helps keep the sauce a bit smoother during the week (and less likely to split)
What is Cajun seasoning?
Cajun seasoning is a spice blend commonly used in Cajun and Creole cooking. It usually contains paprika, cayenne pepper, garlic powder, onion powder, oregano and thyme. It is bold, savoury and often mildly spicy depending on the brand or homemade blend you use.
You can easily adjust the spice level by adding more Cajun seasoning, or add extra cayenne pepper if you want to really lean into that smoky heat flavour profile.
Best pasta shapes for meal prepping
Penne. Great little sauce pockets that trap the creamy Cajun sauce inside, making each bite more flavourful. A strong option for fridge storage and reheating.
Fusilli, bow-ties and curly macaroni. These shapes hold sauce well and are less likely to break apart during storing, reheating or freezing. My best overall pick for meal prep texture.
Straight macaroni. Quickest to portion and easy to eat for lunches, but because of the smaller size it can soften faster and is more likely to break after freezing and reheating. Better for fridge meal prep than freezer prep.
Substitutions and variations
Spice it up. If you like a really spicy Cajun chicken pasta, add extra Cajun seasoning, cayenne pepper, chilli flakes or fresh chilli on top.
Make it milder. Reduce the Cajun seasoning slightly and stir through extra Greek yoghurt at the end.
Swap the protein. Chicken thigh, prawns, turkey mince or even sliced sausage work well in this creamy Cajun pasta.
Add more vegetables. Capsicum, zucchini, mushrooms or corn all work nicely with Cajun flavours.
How to make creamy Cajun pasta
Step 1: Add diced chicken breast into a large bowl with cornflour and cajun seasoning.
Step 2: Add olive oil to a large pan over medium heat and sautee diced onion for 3 minutes.
Step 3: Add Cajun seasoned chicken and cook for approx. 2 minutes each side (or until most of the outside is white - it doesn't have to be cooked through because the rest will happen when cooking the cajun pasta sauce).
Step 4: Add pasta, tomatoes and warmed chicken stock. Stir until combined and let it come to the boil. Once boiling, lower the heat and simmer with the lid on for approx. 10 minutes or until liquid thickens and pasta is almost al dante.
If you're planning on meal prepping this pasta, decrease the cooking time by 2 minutes so it doesn't go mushy when reheating.
Step 5: Add spinach and Greek yogurt. Stir until combined. Taste and adjust with extra cajun or other spice if needed. If too spicy, add extra Greek yogurt.
Step 6: Remove from the heat and top with spring onions.
Lauren's Top Tips
Add warm stock. This helps speed up the cooking process!
Use low heat for yoghurt. High heat can cause yoghurt to split, so stir it in off heat or over very low heat.
Taste before adding extra spice. Cajun seasoning strength varies wildly by brand.
Use a wide and deep pan. More surface area helps the liquid reduce properly and stops soupy pasta.
Why this Cajun pasta is good for meal prep
This Cajun chicken pasta is an excellent meal prep option because it gives you protein from chicken breast, carbs from pasta and vegetables from spinach and tomatoes in one container. It also tastes better the next day as the Cajun flavours settle into the sauce and work through the pasta.
I've found that really creamy dishes can become quite heavy when you are eating leftovers across the week, but the Greek yoghurt keeps this one lighter while still creamy. It stays genuinely enjoyable to eat, even on day 4, which is not something I can say for every creamy pasta recipe.
Storing
Allow the cooked cajun chicken pasta to cool completely before storing. Do this in the open air (not with a lid on) as the trapped moisture can cause the pasta to become soggy over time. Cooling the pasta allows the excess moisture to evaporate.
Once cool, transfer the Cajun pasta meal prep to airtight containers and refrigerate for up to 4 days.
Lauren's Meal Prep Tip
If you are prepping multiple portions, divide them rather than stacking one large container in the fridge. Smaller portions cool faster and more evenly and they're easier to reheat as you don't need to grab out some from the big pile which can cause the pasta to break when cold.
Can you eat this cold?
Yes! It tastes really nice cold like a lot of my other chicken pasta dishes. The pasta may be more prone to breaking especially if you try to eat it straight out of the fridge. I would recommend leaving it at room temperature for about 10 minutes, giving it a light stir (maybe add in an extra spoonful of Greek yogurt or some fresh herbs to spruce things up) and then eating.
Reheating
If you really like a creamy cajun pasta with chicken, I would recommend adding an extra spoonful of yoghurt or milk before reheating so this mixes in with the sauce as it heats up.
Stove top. Reheat individual portions in a saucepan over low-medium heat, stirring occasionally, until warmed through. This will take approximately 10 minutes.
Microwave. You can also reheat pasta with Cajun chicken in the microwave on medium power on 1 minute intervals, stirring each time to make sure you evenly reheat. (this will take approx. 3 minutes).
Freezing
For longer storage, portion the cooled pasta into freezer-safe containers, vacuum sealer bags, reusable silicone bags or Souper Cubes. Leave a little headspace for expansion, then label with the date. Freeze for up to 3 months for best texture, or up to 6 months if well sealed.
My personal recommendation is a 2 cup Souper Cube because they create neat single-serve portions that thaw faster and stack efficiently in the freezer. If you follow the earlier tip of slightly undercooking the pasta, it actually holds up really well in the sauce once frozen.
Thaw overnight in the fridge before reheating where possible. The pasta will soften slightly over time, but freezer meals are about convenience rather than perfection, and this is very delicious convenience.
Try to avoid aggressively stirring or mixing the pasta while it is still partially frozen, as that is when the pasta is most likely to break apart. Reheat gently and stir once it has loosened.
If you want more meal prep information, check out my Meal Prep for Beginners post and my Meal Prep Basics E-Book.
FAQs
Yoghurt usually splits in pasta sauce when it is exposed to high heat or added directly into a boiling pan. The proteins tighten and separate, which creates a grainy or curdled look instead of a smooth creamy sauce.
To avoid this, lower the heat or remove the pan from the stove before stirring in the Greek yoghurt. Using full-fat or thicker Greek yoghurt also helps, as does mixing in a spoonful of the hot sauce first to gently warm it before adding the rest.
Pasta naturally absorbs sauce as it sits in the fridge, which can make leftovers seem dry. Add a splash of milk, stock or extra Greek yoghurt before reheating to loosen the sauce back up.
This usually comes down to under-seasoning or using a mild Cajun blend. Cajun seasoning brands vary a lot, so taste at the end and adjust with extra Cajun spice, salt or a little cayenne pepper.
Other chicken pasta meal prep recipes
Or see my full chicken pasta meal prep category for more delicious recipes!
I hope you enjoy this as much as I do - Love & Pasta, Lauren x
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Recipe
One-Pot Creamy Chicken Cajun Pasta
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Equipment
Ingredients
- 600 g (1 lb) chicken breast, approx.3 breasts
- 1 tablespoon cornflour
- 1 tablespoon olive oil
- 1 brown onion
- 400 g (14 oz) pasta, small pasta, see note 1
- 400 g (14 oz) diced tomato, approx.1 tin
- 1 cup sundried tomatoes
- 500 ml (2 cups) chicken stock, store bought or homemade
- 60 g (¼ cup) Greek yoghurt, see note 2
- 200 g (2 cups) spinach
- 2 tablespoon Cajun seasoning, see note 3
- 4 spring onions, for garnish
Instructions
Prepare ingredients
- Dice 600 g (1 lb) chicken breast and add to a bowl with 1 tbsp cornflour and 2 tbsp Cajun seasoning. Toss to coat. Set aside for 10 minutes.
- Dice: 1 brown onion and 4 spring onions
Cook
- Add 1 tbsp olive oil to a large pan over medium and add 1 brown onion. Sautee until fragrant (approx. 3 minutes)
- Add 600 g (1 lb) chicken breast to cook for approx. 2 minutes each side (or until most of the outside is white - it doesn't have to be cooked through).
- While the chicken is cooking, preheat the 500 ml (2 cups) chicken stock in the microwave for 2 minutes or until lightly steaming. This is optional but will help speed up the cooking process.
- Add 400 g (14 oz) pasta, 400 g (14 oz) diced tomato, warmed stock, 1 cup sundried tomatoes. Stir until combined, and let it come to the boil (bubbling).
- Once boiling, lower the heat and put lid on. Simmer for approx. 10 minutes, stirring occasionally, or until liquid thickens and pasta is almost al dante.Note - if meal prepping, reduce this to 8 minutes. If freezing, reduce to 6 minutes.
- Add 60 g (¼ cup) Greek yoghurt and 200 g (2 cups) spinach. Stir until spinach is wilted (not necessary if meal prepping). Taste and adjust spiciness (Note 2)
- Remove from the heat and top with 4 spring onions.
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