One Pot New Orleans Cajun Pasta - a spicy flavour-packed pasta dish inspired by the bold comforting flavours of Louisiana cooking, all made in one pan for an easy dinner with minimal cleanup. Packed with smoky spices, tender chicken and shrimp, peppers, and a rich creamy sauce, this is the kind of pasta dish that disappears fast at the dinner table.
I've always loved Cajun inspired food and the way it combines spice, comfort, and big flavour in every bite. Dishes like jambalaya and gumbo were definitely part of the inspiration for this recipe, and cooking everything together in one pan gives the pasta so much flavour as it cooks right in the sauce. It's hearty, comforting, and exactly the kind of easy dinner that works perfectly for busy weeknights.
Calories in One Pot New Orleans Cajun Pasta
This recipe serves 4 and is 508 calories per serving.
If you're looking for more recipes by calories, you'll find plenty of options grouped by calorie range here: Slimming Eats Low Calorie Recipes
If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie needs using a reliable calorie calculator. The calorie counts provided are estimates and can vary depending on the exact ingredients and portion sizes you use. Using your own calculations helps ensure you're meeting your individual needs. A calorie calculator can help you make informed choices and stay on track with your goals.
See the recipe card for full nutritional estimation.
Ingredients Notes
To make this recipe you will need the following ingredients:
- Shrimp (prawns): Large shrimp add plenty of flavour and cook quickly in the sauce. Use raw peeled shrimp for the best texture.
- Boneless Skinless Chicken thighs: Chicken thighs stay juicy and tender and work perfectly with the bold Cajun flavours. Slice thinly so they cook quickly and evenly.
- Penne pasta: Penne holds the creamy Cajun sauce really well, but other short pasta shapes work just as well.
- Base vegetables: The onion, garlic, peppers, zucchini, and spring onions all help build flavour, texture, and colour throughout the dish while adding freshness and sweetness to balance the spice.
- Passata and tomato paste: Add richness and help create the flavourful sauce base for the pasta.
- Chicken stock: The pasta cooks directly in the stock, which helps build flavour throughout the whole dish. I like using chicken Better Than Bouillon stock paste. It adds savoury depth and keeps the sauce rich and full of flavour as the pasta cooks. Be sure to use the right ratio of stock cubes or paste to water for a balanced, tasty broth. Too little and it'll taste flat; too much and it can become overly salty.
- Worcestershire sauce and Tabasco sauce: Add depth, savoury flavour, and extra heat to the sauce.
- Low fat cream cheese: Adds creaminess and helps balance the spice while creating a silky sauce. Do not use quark, as it tends to split in hot sauces.
- Cajun seasonings: The paprika, garlic powder, onion powder, oregano, thyme, cayenne, salt, and black pepper create that classic bold smoky Cajun flavour with a little heat.
- Spray oil: Used to lightly cook the chicken and vegetables while keeping the recipe lighter.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions.
Variations and Substitutes
There are plenty of easy ways to adapt this one pot New Orleans Cajun pasta depending on what you have on hand.
- Chicken thighs can be swapped for chicken breast, turkey, sausage, or lean pork.
- If you do not like shrimp, simply leave them out or replace with extra chicken or sausage.
- Smoked sausage or andouille sausage works especially well for extra Cajun flavour.
- Penne can be replaced with fusilli, rigatoni, macaroni, or other short pasta shapes.
- Add extra vegetables like mushrooms, sweetcorn, spinach, celery, or okra.
- Adjust the spice level with more or less cayenne and Tabasco sauce.
- Cream cheese can be swapped for single cream, half and half, mascarpone, or crème fraîche for a different style creamy sauce.
- For a dairy-free version, use coconut milk or a dairy-free cream cheese alternative.
- Vegetable stock can be used instead of chicken stock if preferred.
- Fresh parsley or coriander can be used instead of spring onions for garnish.
- Add parmesan over the top before serving for extra richness if desired.
Homemade Cajun Spice
For the Cajun seasoning, I prefer to make my own mix rather than buy a ready-made blend. It's super easy to throw together with just a few spices that most of us already have sitting in the pantry or cupboard:
- 1.5 tablespoons paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon oregano
- ½ teaspoon thyme
- ½ teaspoon cayenne pepper
- pinch of salt and black pepper
Simply mix everything together in a small bowl or jar and it's ready to use.
I also like to make a larger batch and keep it stored in a sealed jar or container in the cupboard so it's ready whenever needed. To make a bigger batch, simply multiply the ingredients by 3 or 4 and mix together well. It works perfectly not just for this pasta dish, but also for chicken, shrimp, roasted vegetables, potatoes, fries, and rice dishes.
If you prefer, you can absolutely use a store-bought Cajun seasoning mix instead, just keep in mind that the flavour, spice level, and salt content can vary quite a bit between brands, so you may want to adjust the amount to taste.
Side Suggestions
This one pot Cajun pasta already includes plenty of vegetables like onion, garlic, peppers, zucchini, and passata, but I still love serving it with a big mixed salad on the side. It's a great way to bulk out your plate with lots of fresh crunchy ingredients that are low calorie but filling, helping make the meal feel even more satisfying.
Some great salad additions include crisp lettuce, spinach or baby leaves, shredded carrot, cooked beetroot, tomatoes, onion, peppers, shredded cabbage, cucumber, and radishes. A simple light dressing works perfectly alongside the spicy creamy pasta.
Storing, Freezing and Reheating
Storing
Store leftovers in an airtight container in the fridge for up to 3 days. The pasta will continue to absorb some of the sauce as it sits.
Freezing
Allow the pasta to cool completely before transferring to freezer-safe containers. Freeze for up to 3 months. Defrost overnight in the fridge before reheating.
Reheating
Reheat in a pan over a low to medium heat or in the microwave until piping hot throughout. Add a splash of stock, milk, or water to loosen the sauce if needed while reheating.
More One Pot Recipes
Love one pot recipes? Check out some of these:
see more One Pan Recipes
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All recipes on Slimming Eats have estimated nutritional information for your convenience.
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Recipe Card
One Pot New Orleans Cajun Pasta
Dig into a bowl of this delicious spicy One Pot New Orleans Cajun Pasta – the only regret will be not having enough for seconds.
Ingredients
For the Cajun Spice:
- 1.5 tablespoon of paprika (not smoked)
- 1 teaspoon of garlic powder
- 1 teaspoon of onion powder
- ½ teaspoon of oregano
- ½ teaspoon of thyme
- ½ teaspoon of cayenne pepper
- pinch of salt and black pepper
For the pasta:
- 200g (7oz) of raw large shrimp (prawns)
- 250g (9oz) of boneless skinless chicken thigh, sliced thinly
- 300g (10.5oz) of uncooked penne pasta (or other paste of choice)
- 1 onion, quartered and sliced thinly
- 2 cloves of garlic, crushed
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 1 medium zucchini (courgette), diced
- ½ cup (120ml) of passata (or crushed tomatoes)
- 1 tablespoon of tomato paste
- 3 cup (720ml) of chicken stock plus 1 additional cup (240ml)
- 1 tablespoon of worcestershire sauce
- few splashes of tabasco sauce
- 4 tablespoons of low fat cream cheese
- 2-3 chopped spring onions
- spray oil
Instructions
- Spray a frying pan over a medium high heat with spray oil
- Add the chicken and cajun spice and fry till lightly browned, remove and set aside.
- Add the onion and fry until softened (adding in a little of the stock to deglaze the pan)
- Add the garlic and fry just to infuse flavour.
- Add the peppers, zucchini, passata, tomato paste, Worcestershire sauce and tabasco and stir to combine.
- Add back in the chicken, along with the pasta and stock (3 cups), bring to a boil, reduce heat slightly, liquid should still bubble away, until pasta is cooked (approx 12-14 minutes), add in more of the additional stock if needed if pasta is not cooked.
- Stir in the shrimp and cream cheese, until cream cheese is just melted, add lid and simmer for approx 3 mins just to ensure shrimp is cooked through.
- Sprinkle with chopped spring onion.
- Enjoy!!
Notes
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
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Nutrition Information
Yield
4Serving Size
1 SERVINGAmount Per Serving Calories 508Total Fat 7gSaturated Fat 2gUnsaturated Fat 9gCholesterol 203mgSodium 937mgCarbohydrates 80gFiber 6gSugar 18gProtein 38g
Nutritional information and values etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.
Jane owens says
Amazing, kids loved it.. clean plates all round.
Shevy (Slimming Eats) says
thank you Jane 🙂
Sheila Sears says
Had this for supper last night, delicious, thsnk you.
Becky says
Made this yesterday, was delicious! Will definitely be making it again. Thank you!
Shevy (Slimming Eats) says
thanks for commenting Becky
Kathryn says
Absolutely gorgeous, definitely going on my list of regular meals. Thanks
Ruth says
Can you reheat this for lunch, as I’ve made this tonight and want to put leftover in the fridge for tomorrow at work.
Shevy (Slimming Eats) says
Hi Ruth, yes it will be fine to reheat - enjoy 🙂
Helen says
Want to make this tonight, concerned about the amount of cayenne, as my 13 year old will be eating this and wondering how spicy this will be.
Shevy (Slimming Eats) says
Sorry for the late reply, I would skip the cayenne if you think it will be too spicy.
natalie north says
Just had this.such a quick easy meal to make..it was very tasty and I will definitely make it again but I'm going to make it spicier next time..another favourite to keep trying..
Renata says
Love this ... it’s a favourite for my partner and I. Have made it with chorizo instead of shrimp and that’s a winner as well.
Gillian Cucchi says
Really good I will definitely make this again
Shirley says
Hi can this be frozen ?
Shevy (Slimming Eats) says
yes it sure can 🙂
Liz van Loon says
Love it. Left out the prawns today as hubby not too keen. Comfort food at it's best.
Caitlin Dunbar says
Absolutely delicious!! I’ve never made something I don’t like from Slimming Eats - bravo!! X
Sharon says
I’ve just made this and not only is it really simple to make its delicious as are all of your recipes that I’ve tried I left out the shrimp as I’m not a fan will definitely add some spicy sausage next time. Thank you for sharing all your wonderful recipes.
Lorna Gibson says
Do you put the pasta in uncooked?
Siobhan (Slimming Eats) says
yes pasta goes in uncooked.
Natasha says
This is a firm favourite in our house that we often end up cooking once a week, though my OH annoyingly calls it mexican pasta despite Mexican pasta being a completely different dish! SW recipes never live up to the expectations of what they claim to be but your recipes are always better
Chris says
Hi I'm making this just now, is there I reason you don't soften the peppers? Just curious. Thanks
Siobhan (Slimming Eats) says
the peppers are cooked in the dish (one pot recipe), so don't need to be softened first.
Amy says
The whole family love this dish! Thank you. Do you know how many calories are in each serving?
Milly says
Hi,
I’d like to make this for Good Friday. Do you think I could use vegetable stock or fish stock instead of chicken? Also, if I’m not using chicken, when would I add the Cajun spice?
Thanks
Deborah says
One Pot New Orleans Cajun Pasta - winner winner chicken Pasta dinner!.
Why have I not made this before now?! Delicious, very easy and whole family scoffed it down.
Thanks Siobhan.
Roxanne says
Honestly I love your website. I use it loads for my slimming world recipes. Yesterday I made the Sweet Onion Beef which was lush but today I made the New Orleans Pasta and I thoroughly enjoyed it.
Siobhan (Slimming Eats) says
thank you. I am so happy to hear you are enjoying the recipes.