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Lightened Up Copycat Chili’s Cajun Chicken Pasta

This cajun chicken pasta is a lightened up version of Chili’s Cajun Chicken Pasta recipe-made right at home. This dish with made with homemade cajun seasonings, skinless boneless chicken, and penne pasta that’s tossed in a yummy creamy lightened up alfredo sauce-then topped with Roma tomatoes, and green onions!

What ingredient do I need to make this Lightened Up Copycat Chili’s Cajun Chicken Pasta?

  • Thinly cut skinless boneless chicken breasts-raw. If you can’t find thinly sliced chicken breasts-you may use regular sized chicken breasts and then cut them horizontal to make each them thinner. 
  • Cajun seasoning-divided. You can use my homemade cajun seasoning that is listed in this recipe post below or you can use store bought.  
  • Penne Pasta or Whole Wheat Penne Pasta– I like to use Barilla Plus Penne Pasta, Fiber Gourmet Penne, or if you are following the purple plan-whole grain penne pasta.
  • Light butter– Any light butter would work. I use Land o’Lakes light butter made with canola oil. 
  • Minced garlic– 3 cloves, minced 
  • All purpose flour -used to thicken sauce
  • Fat free half and half – I use Land O’ Lakes fat free half and half. If you can’t find fat free half and half you can use unsweetened almond milk or skim milk mixed with 1 Tbsp cornstarch
  • Freshly grated parmesan cheese
  • Kosher salt and black pepper– to taste
  • Roma tomato– diced
  • 2 green onion– chopped 

How do I make this Lightened Up Copycat Chili’s Cajun Chicken Pasta?

Season each chicken breast with 1 tsp of cajun seasoning. 

Spray a skillet generously with non stick cooking spray.

Cook chicken breasts in the until browned on each side until the chicken is no longer pink, this could take about 5-7 minutes per side.

Transfer the chicken to a plate to let it rest.

Cook the pasta in salted boiling water until al dente. Drain and set aside. 

In a medium saucepan melt light butter over medium heat. Add garlic and cook just until fragrant for about 30 seconds.

Whisk in flour and then gradually stir in half and half or unsweetened almond milk mixture.

Continue whisking for 2 minutes or until sauce starts to slightly thicken and comes to a boil. 

Reduce the heat to low. Gradually whisk in parmesan cheese, and continue whisking until sauce thickens.

Season with salt and pepper, to taste. Remove from heat. 

Slice grilled chicken breasts into thinly sliced pieces.

Pour alfredo sauce over the cooked pasta

Toss to combine. 

This dish is best served immediately.

The sauce will thicken as it cools. If needed, add additional milk to thin the sauce out. 

Divide the grilled chicken breast slices, chopped tomatoes, chopped green onion, and a pinch of cajun seasoning into 6 servings.

 

Ingredients:

  • 1 lb. thinly cut skinless boneless chicken breasts, raw 
  • 5 tsp Cajun seasoning, divided. You can use homemade* see below for ingredients or store bought 
  • 10 oz. Penne Pasta or Whole Grain Penne Pasta- I like to use Barilla Plus Penne Pasta,or Fiber Gourmet Penne,
  • 2 Tbsp light butter- I use Land o’Lakes light butter made with canola oil 
  • 1 Tbsp minced garlic or 3 cloves, minced 
  • 1 Tbsp all purpose flour 
  • 3/4 cup fat free half and half or 3/4 cup unsweetened almond milk mixed with 1 Tbsp cornstarch
  • 1/2 cup freshly grated parmesan cheese
  • Kosher salt and black pepper, to taste
  • 1 Roma tomato, diced 
  • 2 green onion, chopped 

Cajun seasoning ingredients:

  • 1 tsp onion powder
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1 tsp garlic powder
  • 1/2 tsp cayenne pepper
  • 2 tsp paprika
  • 1/2 tsp black pepper
  • 1 tsp salt

Directions : 

  1. Season each chicken breast with 1 tsp of cajun seasoning. 
  2. Spray a skillet generously with non stick cooking spray. Cook chicken breasts in the until browned on each side until the chicken is no longer pink, this could take about 5-7 minutes per side.
  3. Transfer the chicken to a plate to let it rest.
  4. Cook the pasta in salted boiling water until al dente. Drain and set aside. 
  5. In a medium saucepan melt light butter over medium heat. Add garlic and cook just until fragrant for about 30 seconds. Whisk in flour and then gradually stir in half and half or unsweetened almond milk mixture.
  6. Continue whisking for 2 minutes or until sauce starts to slightly thicken and comes to a boil. 
  7. Reduce the heat to low. Gradually whisk in parmesan cheese, and continue whisking until sauce thickens. Season with salt and pepper, to taste. Remove from heat. 
  8. Slice grilled chicken breasts into thinly sliced pieces.
  9. Pour Alfredo sauce over the cooked  pasta and toss to combine. 
  10. Evenly divided the grilled chicken breast pieces, chopped tomatoes, chopped green onion, and a pinch of cajun seasoning into 6 servings.

Servings: Makes 6 ( 1 and 1/4 cup pasta with sauce + 2 oz. grilled chicken) servings

GREEN:

  • 8 smartpoints per serving if using Barilla Plus and fat free half and half or unsweetened almond milk mixed with cornstarch 
  • 6 smartpoints per serving if using fiber gourmet penne pasta, unsweetened almond milk and cornstarch
  • 7 smartpoints per serving if using fiber gourmet penne pasta and fat free half and half

BLUE:

  • 7 smartpoints per serving if using Barilla Plus Penne and fat free half and half or unsweetened almond milk mixed with cornstarch 
  • 5 smartpoints if using fiber gourmet penne pasta and fat free half and half or unsweetened almond milk with cornstarch

PURPLE:

  • 2 smartpoints per serving if using whole wheat penne and unsweeteend almond milk with cornstarch
  •  3 smartpoints per serving if using fat free half and half 

Author Notes:

  • You will not use all of the homemade Cajun seasoning. Store leftover seasoning in an airtight container for another time. 
  • Store leftovers in an airtight container for 3 to 4 days in the fridge-which means this is perfect for your weekly meal-prep!
  • This dish is best served immediately. The sauce will thicken as it cools. If needed, add additional milk to thin the sauce out. 
Yield: 6

Lightened Up Copycat Chili's Cajun Chicken Pasta

Lightened Up Copycat Chili's Cajun Chicken Pasta

This cajun chicken pasta is a lightened up version of Chili's Cajun Chicken Pasta recipe-made right at home. This dish is made with homemade cajun seasonings, skinless boneless chicken, penne pasta-all tossed in a mouth watering, creamy, lightened up alfredo sauce-then topped with diced Roma tomatoes, and chopped green onions!

Author: thepounddropper.com

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes

Ingredients

  • Ingredients:
  • 1 lb. thinly cut skinless boneless chicken breasts, raw 
  • 5 tsp Cajun seasoning, divided. You can use homemade*see below for ingredients or you can use store bought 
  • 10 oz. Penne Pasta or Whole Wheat Penne Pasta-Barilla Plus Penne or Fiber Gourmet Penne
  • 2 Tbsp light butter- I use Land o’Lakes light butter made with canola oil 
  • 1 Tbsp minced garlic or 3 cloves, minced 
  • 1 Tbsp all purpose flour 
  • 3/4 cup fat free half and half or 3/4 cup unsweetened almond milk mixed with 1 Tbsp cornstarch
  • 1/2 cup freshly grated parmesan cheese
  • Kosher salt and ground black pepper, to taste
  • 1 Roma tomato, diced 
  • 2 green onion, chopped 

Cajun Seasoning Ingredients:

  • 1 tsp onion powder
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1 tsp garlic powder
  • 1/2 tsp cayenne pepper
  • 2 tsp paprika
  • 1/2 tsp black pepper
  • 1 tsp salt

Instructions

    1. Season each chicken breast with 1 tsp of cajun seasoning. 
    2. Spray a skillet generously with non stick cooking spray. Cook chicken breasts in the until browned on each side until the chicken is no longer pink, this could take about 5-7 minutes per side.
    3. Transfer the chicken to a plate to let it rest.
    4. Cook the pasta in salted boiling water until al dente. Drain and set aside. 
    5. In a medium saucepan melt light butter over medium heat. Add garlic and cook just until fragrant for about 30 seconds. Whisk in flour and then gradually stir in half and half or unsweetened almond milk mixture.
    6. Continue whisking for 2 minutes or until sauce starts to slightly thicken and comes to a boil. 
      Reduce the heat to low. Gradually whisk in parmesan cheese, and continue whisking until sauce thickens. Season with salt and pepper, to taste. Remove from heat. 
    7. Slice grilled chicken breasts into thinly sliced pieces.
    8. Pour Alfredo sauce over the cooked  pasta and toss to combine. 
    9. Evenly divided the grilled chicken breast pieces, chopped tomatoes, chopped green onion, and a pinch of cajun seasoning into 6 servings.

    10. Servings: Makes 6 ( 1 and 1/4 cup pasta with sauce + 2 oz. grilled chicken) servings

      GREEN:

      8 smartpoints per serving if using Barilla Plus and fat free half and half or unsweetened almond milk mixed with cornstarch 
      6 smartpoints per serving if using fiber gourmet penne pasta, unsweetened almond milk and cornstarch
      7 smartpoints per serving if using fiber gourmet penne pasta and fat free half and half


      BLUE:

      7 smartpoints per serving if using Barilla Plus Penne and fat free half and half or unsweetened almond milk mixed with cornstarch 
      5 smartpoints if using fiber gourmet penne pasta and fat free half and half or unsweetened almond milk with cornstarch


      PURPLE:

      2 smartpoints per serving if using whole wheat penne and unsweeteend almond milk with cornstarch
      3 smartpoints per serving if using fat free half and half 

Notes

    •  You will not use all of the homemade Cajun seasoning. Store leftover seasoning in an airtight container for another time. 
    • Store leftovers in an airtight container for 3 to 4 days in the fridge-which means this is perfect for your weekly meal-prep!
    • This dish is best served immediately. The sauce will thicken as it cools. If needed, add additional milk to thin the sauce out. 

Nutrition Information:

Yield:

6

Amount Per Serving: Calories: 354Total Fat: 8gSaturated Fat: 3gCholesterol: 56mgSodium: 850mgCarbohydrates: 40gNet Carbohydrates: 36gFiber: 4gSugar: 1gProtein: 29g

Minda

Tuesday 10th of August 2021

O……m…….gaaaaa…… just made this and it is absolutely delicious!! This is definitely going to be a go to meal for me from now on!! Thank you!!

Lindsay Kehl

Wednesday 11th of August 2021

Hi Minda

Thank YOU for the amazing review!! I'm so thrilled to hear it was a HUGE Hit!

Have a wonderful day

Fannesha Coltrane

Friday 21st of May 2021

I made this today, 5/20/21, and it was sooooooooo delicious! It’s better than the original Chili’s in my opinion.

Lindsay Kehl

Tuesday 25th of May 2021

HI Fannesha!

Thank you so much for the amazing compliment and review! I'm so HAPPY to hear you LOVE it even more than the original recipe!

Have a wonderful day

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