Lighter Cajun Chicken Alfredo

by Erin

This creamy, lighter cajun chicken alfredo is not only packed with flavor but also slightly lighter than traditional alfredo sauce!

Lighter Cajun Chicken Alfredo #lighter #thespiffycookie

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I’m not a big fan of diets or restricting things. If you thrive off diets then you do you, its just not for me. I have done Whole30 once and a couple of the Beach Body meal plans but that was mostly to help curb sugar cravings more than anything. I’m not trying to never eat cookies again, but it would be nice if I didn’t crave them after every single meal of the day!

Instead I try to make slightly lighter versions of things and exhibit self control over portion sizes. 

Cajun Alfredo Penne with Cajun Chicken

I cooked this for a group of friends and it was a raving success. The second servings I saw on some plates were as big as the first (so much for portion control haha)! This one definitely went into the regular rotation for dinner. I have since made other versions using goat cheese, avocado, and hemp seed instead of flour, 

For the sauce, I used an alfredo base which I adapted slightly from Lauren at Nosh ‘N Nutrition. A little extra seasoning and some sun-dried tomatoes and you’ve got Cajun Alfredo! Super creamy with a kick = fantastic!

Lighter Cajun Chicken Alfredo with Penne and Broccoli

Honestly, this alfredo base recipe has been my go-to for years now. I love that it’s slightly lighter (note: not claiming to he healthy) than the original and comes together quickly and easily! 

Serve it up with roasted broccoli or homemade Olive Garden salad and garlic rolls.

Post updated 1/3/21, photo above is the original.

Lighter Cajun Chicken Alfredo #lighter #thespiffycookie


Yield: Serves 4-6 Prep Time: Cooking Time:
Nutrition facts: 200 calories 20 grams fat


  • 3 Tbsp olive oil, divided
  • 2 boneless, skinless chicken breasts
  • 2 Tbsp + 1 tsp Cajun seasoning, divided
  • 1-13.25 oz box of  your favorite pasta (whole wheat penne for me)
  • 2 cups 2% milk
  • 3 oz. reduced fat cheese
  • 2 Tbsp flour
  • 1 tsp salt
  • 2 cloves garlic, minced
  • 1 cup shredded Parmesan, plus more for garnish
  • 1/4 cup sundried tomatoes, sliced
  • 1/2 tsp basil
  • 1/4 tsp cayenne pepper (optional)


  1. Heat 2 tablespoons olive oil in a large skillet. Season both sides of the chicken breasts with 2 Tbsp Cajun seasoning. Brown for 5 minutes on one side, flip, and cover the skillet. Continue cooking until the chicken is done. Remove the chicken and allow to cool slightly before cutting into strips or bite-sized pieces.
  2. Cook pasta according to package directions; strain and set aside.
  3. In a food processor or blender, combine milk, cream cheese, flour, and salt. Process until smooth and set aside.
  4. In a medium-large sauce pan, heat remaining 1 tablespoon olive oil over medium-high heat. Add garlic and saute for about 30 seconds.
  5. Add the milk mixture to the pan. Stir constantly for about 3-4 minutes until the sauce begins to simmer. Keep stirring and let it cook for a few minutes more. It should become thicker.
  6. Remove from heat. Stir in Parmesan until melted, then add the sun-dried tomatoes, 1 tsp Cajun seasoning, basil, and cayenne and cover the pan immediately.
  7. Let stand for at least 10 minutes prior to using. It will continue to thicken to desired consistency.
  8. Mix the cut-up chicken and pasta into the sauce. Serve with extra Parmesan sprinkled on top.
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Source: Chicken from Stolen Moments Cooking. Sauce adapted from my Lighter Fettucine Alfredo.

Did you make this recipe? I want to see!
Tag @THESPIFFYCOOKIE on Instagram and hashtag it #THESPIFFYCOOKIE

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Lauren April 15, 2011 - 11:51 am

This looks amazing! I’m so glad my Alfredo sauce recipe came in handy. I can’t wait to try this fabulous Cajun twist!

spiffycookie April 15, 2011 - 1:16 pm

I love your alfredo sauce! I think it’s better than most I’ve ever had :-)


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