Mediterranean Creamy Cajun Chicken Pasta
This Mediterranean-inspired Cajun chicken pasta combines the bold spices of Cajun seasoning with the fresh, sun-kissed flavors of the Mediterranean. Juicy, seared chicken coated in Cajun spices is tossed with al dente pasta, sun-dried tomatoes, spinach, and olives, all enveloped in a rich and creamy Parmesan garlic sauce. It’s a one-pan, 30-minute meal perfect for weeknights or date nights alike!
Time:
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Ingredients:
For the Chicken:
2 boneless, skinless chicken breasts (sliced thinly)
1 ½ tbsp Cajun seasoning (store-bought or homemade)
1 tbsp olive oil
Salt and pepper to taste
For the Pasta:
8 oz (about 225g) penne or fettuccine
2 tbsp butter
3 cloves garlic, minced
½ cup sun-dried tomatoes (in oil), drained and chopped
1 cup cherry tomatoes, halved
2 cups fresh spinach
¼ cup pitted Kalamata olives, sliced (optional)
1 cup heavy cream
½ cup grated Parmesan cheese
½ cup chicken broth (or pasta water)
Salt and pepper, to taste
Fresh parsley or basil, for garnish
Instructions:
Cook the Pasta:
Bring a large pot of salted water to a boil.
Cook the pasta according to package instructions until al dente. Reserve ½ cup of pasta water, then drain and set aside.
Prepare the Chicken:
Toss sliced chicken with Cajun seasoning, salt, and pepper.
In a large skillet over medium-high heat, add olive oil and sear the chicken for 4–5 minutes per side until golden brown and cooked through. Remove and set aside.
Make the Sauce:
In the same skillet, reduce heat to medium, add butter and garlic. Sauté for about 30 seconds until fragrant.
Add sun-dried tomatoes and cherry tomatoes. Cook for 2–3 minutes until softened.
Stir in spinach and olives, and cook until wilted.
Add Cream and Cheese:
Pour in heavy cream and chicken broth (or reserved pasta water). Stir well.
Add Parmesan cheese and stir until melted into a smooth, creamy sauce.
Combine Everything:
Add the cooked pasta and chicken to the skillet. Toss to coat everything evenly in the sauce.
Simmer for another 2–3 minutes. Adjust seasoning with salt and pepper as needed.
Serve:
Garnish with chopped parsley or basil and extra Parmesan if desired.
Serve hot with crusty bread or a side salad.
Tips:
Use Freshly Grated Parmesan:
Fresh Parmesan melts better and adds a richer, nuttier flavor than pre-shredded.
Don’t Overcook the Chicken:
Slice chicken thinly and sear over medium-high heat to keep it juicy and tender.
Control the Heat:
Adjust the Cajun seasoning to your spice preference. Add a pinch of cayenne for more heat, or use a milder blend for less.
Reserve Pasta Water:
Always save some pasta water before draining. It’s great for loosening the sauce if it becomes too thick.
Cook Pasta Al Dente:
Slightly firm pasta holds up better when tossed in sauce and won’t turn mushy.
Variations:
Protein Swaps:
Use shrimp instead of chicken for a seafood twist (season and sauté just until pink).
Try grilled tofu or chickpeas for a vegetarian version with protein.
Add More Veggies:
Roasted red peppers, artichoke hearts, or mushrooms make great Mediterranean additions.
Zucchini or eggplant can also be sautéed with the tomatoes.
Make it Lighter:
Swap heavy cream for half-and-half or Greek yogurt (add off heat to prevent curdling).
Use zucchini noodles or whole-wheat pasta for a lower-carb or higher-fiber option.
Herb Boost:
Add fresh basil, oregano, or thyme for extra Mediterranean aroma.
Cheese Variations:
Mix in crumbled feta or a touch of goat cheese for tangy richness.
Make it a Bake:
Transfer the finished pasta to a baking dish, top with mozzarella or Parmesan, and broil until bubbly and golden.
Q&A:
Q: Can I make this dish ahead of time?
A: Yes! You can make it up to 2 days in advance. Store it in an airtight container in the fridge. Reheat gently on the stove or in the microwave, adding a splash of milk or broth to loosen the sauce.
Q: What pasta works best for this recipe?
A: Penne, fettuccine, rigatoni, or any pasta that holds sauce well. Even gluten-free or chickpea pasta works.
Q: Is this dish spicy?
A: It has a mild-to-moderate kick from the Cajun seasoning. You can adjust the heat by adding more or less seasoning or using a low-sodium/mild Cajun blend.
Q: Can I freeze it?
A: It’s not ideal for freezing due to the creamy sauce (which can separate), but you can freeze it in portions if needed. Thaw overnight in the fridge and reheat slowly.
Nutrition Facts (Estimated per serving, based on 4 servings):
Calories: ~620
Protein: 35g
Carbohydrates: 45g
Fat: 32g
Saturated Fat: 15g
Fiber: 4g
Sugar: 5g
Sodium: ~850mg (varies with seasoning and broth)
Tip: Reduce calories by using light cream, less cheese, or leaner chicken.
Conclusion:
This Mediterranean Creamy Cajun Chicken Pasta brings together the best of both worlds—zesty Cajun flavor and wholesome Mediterranean ingredients—in one creamy, comforting dish. It’s a quick yet gourmet-quality meal perfect for family dinners, date nights, or even meal prep. Customizable and full of bold, fresh flavor, it’s a dish you’ll come back to again and again.