If you're looking for a healthy Cajun chicken pasta, you've got to give this recipe a try! Blackened chicken and fettuccine Alfredo is a match made in heaven, and this recipe lets you indulge in this pairing without all the calories of traditional Aflredo sauce. This is one of my most popular recipes so far, and once you try it, I'm sure you'll see why!
The “Alfredo” sauce is made with Greek yogurt and is much lighter than a traditional Alfredo. The Greek yogurt adds a tanginess to the sauce that traditional Alfredo lacks, and I love how it balances out the flavors. Real Alfredo sauce is so heavy that it’s a once-and-awhile indulgence for me, but this version is something I’m happy to have in our weeknight dinner rotation. The blackened chicken is loaded with flavor, and this dish is sure to be a crowd-pleaser! I like to serve this with an arugula salad to add in some greens.
Key Tips - Blackened Cajun Chicken with Light Fettuccine "Alfredo"
Use a cast iron pan if available.
- When making the blackened chicken, you'll get the best sear in a heavy-bottomed cast iron pan. If you don't have one, a standard pan is okay.
Use fresh Parmesan cheese.
- This recipe relies on the Parmesan cheese melting nicely into the sauce. Unfortunately, pre-grated Parmesan cheese (the kind that comes in a can) may not melt down nicely, so try to grate the Parmesan yourself if possible.
Note, this is not "real" Alfredo.
- This an Alfredo-like sauce, intended to mimic Alfredo but with significantly fewer calories. Traditional Alfredo sauce is made with just butter, Parmesan cheese, pasta water, and salt.
- Compared to traditional Alfredo sauce, this sauce has a tangier, lighter flavor, while still being rich and creamy.
Variations - Blackened Cajun Chicken with Light Fettuccine "Alfredo"
Substitute non-fat Greek yogurt.
- If desired, this recipe can be made with non-fat yogurt instead of the whole milk variety called for in the recipe. This reduces the richness of the sauce a bit, but is still delicious!
Make it Gluten-Free
- Use gluten-free pasta. Chickpea pasta is my favorite GF variety!
A Note On Serving Sizes
Serving sizes are a very personal thing, making it very difficult for me to select a serving size that suits everyone. While this is listed as 4 servings, some people would prefer to have more than one serving. I typically serve this dish as 2 large dinner portions, which are about the quantities you would expect to receive at an American restaurant. Plated in the pictures is two servings per bowl.
Blackened Cajun Chicken with Light Fettuccine "Alfredo"
Ingredients
- 1 medium chicken breast
- 8 oz fettuccine noodles or similar
- ½ cup whole milk plain Greek yogurt 1 single serve container
- ½ cup freshly grated parmesan canned parm will have problems melting into the sauce, use fresh if possible
- 1 cup chicken stock
- 2 tablespoon cornstarch
- ½ tablespoon freshly minced garlic
- salt
- fresh cracked black pepper
- olive oil
For Cajun Spice Blend
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- ½ teaspoon fresh cracked black pepper
- ½ teaspoon onion powder
- ½ teaspoon cayenne powder
- ½ teaspoon dried oregano
- ½ teaspoon ground dried thyme
Instructions
- Combine the spices for the spice blend, mix well, and set aside.
- Begin boiling a large pot of salted water for the noodles. Cook per package directions for al dente while preparing the other ingredients, then drain and set aside until needed.
- Fillet the chicken breast into two pieces, then gently pound to an even thickness. Drizzle olive oil over each piece, coating evenly. Generously dust the spice blend over both sides of the chicken, rubbing into the oil to form an even coating.
- Begin heating a skillet over high heat (use a cast iron if available), add a swirl of olive oil to coat the pan. Cook the chicken until cooked through and slightly blackened on the outside, about 2 minutes per side. Let chicken rest for at least 5 minutes before slicing.
- Meanwhile, prepare the alfredo. In a large skillet or stock pot heat 1 tablespoon of olive oil over medium heat. Once hot, add the cornstarch and whisk together until fully combined (about a minute). Slowly add in the chicken stock, mixing well as you go.
- Let the chicken stock mixture come to a simmer, then slowly whisk in the yogurt, a few tablespoons at a time. Once combined and simmering again add the parmesan and garlic, then season with salt and pepper to taste. Reduce heat to low until ready to use.
- Toss the pasta in the finished alfredo sauce, and slice the chicken into bite sized pieces. Plate the pasta then top with the chicken pieces and serve immediately.
Notes
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If you like this recipe, you may also like my Dijon Penne with Kielbasa, Spicy Peanut Noodles, and Lemon Ricotta Pasta.
Send me pictures of your creations -- it'll make my day! Message @CraftyCookbook on Instagram, email me ([email protected]), or tag me in a post! Please note, tagged posts are only visible to me if your account is public. Did you make any interesting changes or substitutions for this recipe? Tell me about them in the comment section below!
Larissa says
I made this last night and was so shocked at how good the alfredo tasted!! Sooo close to actual alfredo! It had a bit of a tangy taste than traditional alfredo but it was very subtle that my boyfriend didn't even comment on it until I pointed it out. The chicken and spices were a great pairing with the fettuccini alfredo. I will definitely be putting this in rotation for our weeknight dinners since it's a healthier alternative.
Milena says
Just tried it as soon as I saw it because it looks amazing, and the taste was even better!! Thank you
Tricia M. says
Wow - I could eat that sauce all by itself! I've never made an alfredo like this, the greek yogurt + chicken stock combo was awesome. Great recipe - will be making again.
Jacqueline Schell says
Thanks so much for commenting! I'm trying to do more recipes with this sauce as the base! If you check out my Tangy Dijon Penne recipe, it's similar to this sauce but flavored with dijon mustard.
Kareena says
I was a bit skeptical on a variation to traditional alfredo sauce because it's so tasty. The greek yogurt base sauce was super tasty and I've made it numerous times since. It's delicious with panko crusted salmon and air fried veggies!
Harper says
I was looking for a cajun chicken pasta recipe, and this isn't really what I had in mind but I was super excited to come across it! This sauce is definitely not quite like regular alfredo (obviously) but I really love that the flavor is sharper. I showed it to my mom and now we're both hooked on it, thank you!