Blackened Cajun Chicken with Light Fettuccine “Alfredo”

Healthy Cajun Chicken Pasta

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.

Healthy Cajun Chicken Pasta

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!
Healthy Cajun Chicken Pasta

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”

Jacqueline Schell
Incredibly flavorful blackened Cajun spiced chicken, served over fettuccine in a light Alfredo-like sauce that's made with Greek yogurt! This healthy Cajun chicken pasta is perfect for a weeknight meal!
5 from 16 votes
Total Time 40 minutes
Course Main Course
Cuisine American
Servings 4


For Cajun Spice Blend


  • 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 tbsp 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.


This sauce is much lighter than a traditional alfredo, but still has tons of flavor.
Keyword Alfredo, Cajun Chicken, Cajun Chicken Alfredo, Cajun Chicken and Lite Alfredo, Chicken, Dinner, Easy Dinner, Lite Alfredo
Tried this recipe?Let us know how it was!

If you like this recipe, you may also like…

If you like this recipe, you may also like my Dijon Penne with Kielbasa, Spicy Peanut Noodles, and Lemon Ricotta Pasta.

Tangy Dijon Penne with Charred Kielbasa
Penne tossed in a light, creamy Dijon sauce made from Greek yogurt, topped with charred kielbasa and fresh parmesean.
Check out this recipe
Tangy Dijon Penne with Charred Kielbasa
Spicy Peanut Noodles with Fried Shallots
Noodles tossed in a savory peanut sauce with a little spice, topped with crushed peanuts, green onion, and fried shallots.
Check out this recipe
Lemon Ricotta Pasta with Crispy Prosciutto
Pasta tossed in a tart and savory lemon ricotta sauce, loaded with crispy baked prosciutto and baby arugula. Quick and easy for a weeknight!
Check out this recipe
Lemon Ricotta Pasta

Send me pictures of your creations — it’ll make my day! Message @CraftyCookbook on Instagram 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!
This site contains affiliate links. All rights reserved – Crafty Cookbook 2023


  1. 5 stars
    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.

  2. 5 stars
    Just tried it as soon as I saw it because it looks amazing, and the taste was even better!! Thank you

  3. 5 stars
    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.

    • 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.

  4. 5 stars
    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!

  5. 5 stars
    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!

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating