⏱ 40 min total

Cajun Chicken Pasta

Name: Cajun Chicken Pasta
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 1 breast fillet Chicken breast; ½ tbsp Olive oil; 2 oz Penne pasta; ½ tbsp Butter; ¾ tsp Cajun seasoning; ¾ cloves, minced Garlic; ¼ cup, fluid Heavy whipping cream; ⅛ tsp Lemon zest; ¹⁄₁₆ cup Parmesan cheese; ¼ dash Salt; ½ tbsp Parsley; ½ medium whole Tomatoes

Per 1 serving · 322 g · 12 ingredients

Calories

696

35%
of a 2,000 cal day

Protein
38g
22% of calories
Carbs
47g
27% of calories
Fat
40g
52% of calories

Portion

At a glance

One serving of Cajun Chicken Pasta (322 g) has 696 calories, with 38 g of protein, 47 g of carbohydrates and 40 g of fat. Most of its energy comes from fat (52% of calories). It is high in protein (75% DV), Vitamin A (39% DV) and Vitamin K (36% DV). Keep an eye on saturated fat and cholesterol, which provide 99% and 62% of the daily value.

Per 100 g

216cal

medium energy density

Protein per 100 cal

5.4g

Net carbs

44g

carbs minus fiber

Fiber

2.9g

3.4 g sugar

High in

20%+ of the daily value

Protein75%
Vitamin A39%
Vitamin K36%
Riboflavin (B2)22%
Niacin73%
Vitamin B682%

Good source of

10–19% of the daily value

Dietary fiber10%
Vitamin C13%
Vitamin E18%
Thiamine11%
Vitamin B1217%
Calcium12%

Watch

20%+ of the daily value

Saturated fat99%
Cholesterol62%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 30 min

1
Place chicken, 1 tablespoon olive oil, and Cajun seasoning in a gallon-sized bag. Shake to coat the chicken thoroughly.
2
Heat the remaining olive oil in a grill pan over medium-high heat. Cook the chicken, flipping once, until fully cooked, about 5-6 minutes per side. Set aside and keep warm.
3
In a large pot of boiling salted water, cook the pasta according to package instructions. Drain well.
4
Melt butter in a saucepan over medium heat. Add garlic and cook, stirring frequently, until fragrant, about 1-2 minutes.
5
Gradually whisk in heavy cream and lemon zest. Cook, whisking constantly, until incorporated, about 1-2 minutes. Stir in Parmesan until slightly thickened, about 1-2 minutes. If too thick, add more cream as needed. Season with salt and pepper to taste.
6
Add the pasta to the sauce and gently toss to combine.
7
Serve immediately with the chicken, garnished with sliced tomatoes and parsley.

Vitamins & minerals

Amounts for 1 serving (322 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	347 μg	39%
Vitamin C	12 mg	13%
Vitamin D	1 μg	4%
Vitamin E	3 mg	18%
Vitamin K	43 μg	36%
Thiamine	0.1 mg	11%
Riboflavin (B2)	0.3 mg	22%
Niacin	12 mg	73%
Vitamin B6	1 mg	82%
Folate (B9)	26 μg	6%
Vitamin B12	0.4 μg	17%
Pantothenic acid	2 mg	41%
Choline	114 mg	21%

Minerals

Nutrient	Amount	% Daily Value
Calcium	122 mg	12%
Iron	2 mg	21%
Potassium	611 mg	13%
Magnesium	48 mg	11%
Phosphorus	346 mg	49%
Zinc	1 mg	11%
Copper	0.1 mg	7%
Manganese	0.1 mg	4%
Selenium	29 μg	52%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	62 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	430 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	3 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	3 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	3 g	—
Lycopene	1,582 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	14 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	308 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	1 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 696 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

132min
Walking (3.5 mph)
84min
Cycling (moderate)
58min
Running (6 mph)
98min
Swimming laps

Common questions

How many calories are in Cajun Chicken Pasta?

One serving of Cajun Chicken Pasta (1 serving) has 696 calories, which works out to 216 calories per 100 g. That is about 35% of a 2,000-calorie day.

Is Cajun Chicken Pasta high in protein?

It provides a solid 38 g of protein per serving (75% of the 50 g daily value), but protein supplies only 22% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Cajun Chicken Pasta keto-friendly?

It is hard to fit into a strict keto diet. One serving has 44 g of net carbs and 27% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Cajun Chicken Pasta?

244 mg per serving.

How much sugar is in Cajun Chicken Pasta?

3.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (322 g)

Calories696

% Daily Value*

Total fat 40g	51%
Saturated fat 20g	99%
Trans fat 0.2g
Cholesterol 187mg	62%
Sodium 244mg	11%
Total carbohydrate 47g	17%
Dietary fiber 2.9g	10%
Total sugars 3.4g
Protein 38g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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