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Healthy Cajun Chicken Alfredo (grain-free, gluten-free options)

Healthy Cajun Chicken Pasta (gluten-free option)

Course Entree
Prep Time 40 minutes
Cook Time 20 minutes
Servings 4


  • 1 medium red bell pepper
  • 1 medium green bell pepper
  • 8 ounces (225 grams) fresh mushrooms
  • 1 pound (455 grams) boneless, skinless chicken breast
  • 2 teaspoons Cajun seasoning
  • 2 tablespoons olive oil, divided
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt (or more to taste)
  • 1/8 teaspoon coarsely ground black pepper
  • For the pasta and sauce:
  • 8 ounces (225 grams) dry linguine or fettuccine (use gluten-free, grain-free or whole wheat pasta, if desired)
  • 1 tablespoon olive oil
  • 4 cloves garlic minced
  • 1 tablespoon all-purpose flour, white whole wheat or for gluten / grain-free, Bob's Red Mill cassava flour
  • 1 1/2 cups (355 milliliters) whole milk
  • 1/2 teaspoon Cajun seasoning
  • 1/4 teaspoon lemon pepper, optional
  • 1/4 teaspoon salt (I like things salty and use 1/2 teaspoon)
  • 1/8 teaspoon coarsely ground black pepper
  • 3 tablespoons cream cheese or neufchatel cheese
  • 1 cup (88 grams) grated Pecorino Romano or Parmesan, plus more for sprinkling on top, if desired
  • 2 tablespoons chopped fresh parsley optional


  1. Remove the seeds from the bell peppers and cut the bell peppers into 1/3" strips.
  2. Cut the mushrooms into 1/4" slices. Set the vegetables aside and cut the chicken into bite-sized pieces. Rub the Cajun seasoning on it.
  3. Heat 1 tablespoon olive oil in large skillet over medium heat. Add bell pepper strips and saute, stirring frequently, for 5 minutes.
  4. Add the sliced mushrooms and saute for another 4-5 minutes or until the vegetables are tender enough for your liking. Season with garlic powder, salt and pepper and then remove the vegetables to a medium bowl. Cover with foil or a plate.
  5. Turn the heat up to medium-high and add the remaining 1 tablespoon olive oil to the pan. Depending on the size of your skillet, you may need to cook the chicken in two batches. Cook the chicken pieces for about 6-9 minutes, flipping halfway through. Remove the chicken to the bowl with the vegetables and cover.
  6. Prepare the pasta according to the package directions. When it's finished, drain it but do not rinse. Return to the pot.
  7. Meanwhile, in a medium skillet over medium heat, heat the olive oil.
  8. Add the minced garlic and cook until soft – about 1-2 minutes.
  9. Stir in the flour and cook, stirring constantly, for 1 minute.
  10. Whisk in the milk, Cajun seasoning, lemon pepper, salt and pepper and cook, whisking constantly, until the sauce has thickened slightly – about 3 minutes.
  11. Add the cream cheese, Pecorino Romano and whisk until completely melted.
  12. Add the sauce to the prepared pasta and mix until combined. Stir in the vegetables and chicken. Sprinkle with additional cheese and parsley, if desired.
  13. Serve immediately and refrigerate any leftovers for up to 4 days.