⏱ 30 min total

Cajun Chicken & Veggie Pasta

Name: Cajun Chicken & Veggie Pasta
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: 2 oz Whole wheat pasta; 4 oz Chicken breast; ½ tsp Cajun seasoning; ¼ tsp Garlic powder; ¼ tbsp Olive oil; ¼ large (2-1/4 per pound, approx 3-3/4" lo Red bell pepper; ¼ pepper, large Yellow bell pepper; ¾ cup, pieces or slices White mushrooms; ⅛ small raw Red onion; ¾ cloves, minced Garlic; ½ medium whole Tomatoes; ¼ cup Chicken broth; ¹⁄₁₆ cup 2% milk; ¼ tbsp All-purpose flour; ¾ tbsp Cream cheese; ¼ dash Black pepper; ½ medium Scallions; ¼ dash Salt; ½ spray , about 1/3 second Cooking spray

Per 1 serving · 489 g · 19 ingredients

Calories

468

23%
of a 2,000 cal day

Protein
40g
33% of calories
Carbs
59g
48% of calories
Fat
9.9g
18% of calories

Portion

✓ Protein-dense

At a glance

One serving of Cajun Chicken & Veggie Pasta (489 g) has 468 calories, with 40 g of protein, 59 g of carbohydrates and 9.9 g of fat. Most of its energy comes from carbs (48% of calories). It is high in protein (80% DV), dietary fiber (36% DV) and Vitamin C (166% DV). Keep an eye on sodium and cholesterol, which provide 24% and 30% of the daily value.

Per 100 g

96cal

low energy density

Protein per 100 cal

8.5g

Net carbs

48g

carbs minus fiber

Fiber

10g

6.4 g sugar

High in

20%+ of the daily value

Protein80%
Dietary fiber36%
Vitamin C166%
Vitamin K21%
Thiamine37%
Riboflavin (B2)45%

Good source of

10–19% of the daily value

Vitamin A15%
Vitamin E15%
Calcium10%

Watch

20%+ of the daily value

Sodium24%
Cholesterol30%

Ingredients

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

Directions

Prep 10 minCook 20 min

1
Prepare all vegetables by slicing and dicing as needed.
2
Blend milk, flour, and cream cheese in a small blender to make a slurry, then set aside.
3
Generously season the chicken with Cajun seasoning, garlic powder, and salt.
4
Cook the pasta in salted water according to package instructions.
5
Heat a large nonstick skillet over medium-high heat, spray with cooking spray, and add half of the chicken. Sauté for 5 to 6 minutes until cooked through to 165°F, then set aside. Repeat with remaining chicken.
6
Add olive oil to the skillet, reduce heat to medium, and sauté bell peppers, onions, and garlic for 3-4 minutes.
7
Add mushrooms and tomatoes, sauté for another 3-4 minutes until vegetables are tender.
8
Season with salt, garlic powder, and fresh cracked pepper to taste.
9
Reduce heat to medium-low, add chicken broth, and stir in the slurry for about 2 minutes.
10
Return chicken to the skillet, adjust seasoning to taste, cook for another minute or two until hot, then add linguine and toss well to coat.
11
Top with chopped scallions and serve.

Vitamins & minerals

Amounts for 1 serving (489 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	136 μg	15%
Vitamin C	150 mg	166%
Vitamin D	0.4 μg	3%
Vitamin E	2 mg	15%
Vitamin K	25 μg	21%
Thiamine	0.4 mg	37%
Riboflavin (B2)	1 mg	45%
Niacin	17 mg	109%
Vitamin B6	1 mg	109%
Folate (B9)	105 μg	26%
Vitamin B12	0.5 μg	20%
Pantothenic acid	3 mg	69%
Choline	117 mg	21%

Minerals

Nutrient	Amount	% Daily Value
Calcium	102 mg	10%
Iron	4 mg	46%
Potassium	1,147 mg	24%
Magnesium	142 mg	34%
Phosphorus	528 mg	75%
Zinc	3 mg	27%
Copper	1 mg	60%
Manganese	2 mg	87%
Selenium	75 μg	135%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	70 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	1,045 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	3 g	—
Glutamic acid	8 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	2 g	—
Leucine	3 g	—
Lycopene	1,582 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	4 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	1 g	—
Proline	2 g	—
Retinol	37 μg	—
Serine	2 g	—
Starch	0.1 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0 g	—
Total omega 6	0.4 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0.1 μg	—
Vitamin D3	0.3 μg	—

Burning 468 calories

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

89min
Walking (3.5 mph)
56min
Cycling (moderate)
39min
Running (6 mph)
66min
Swimming laps

Common questions

How many calories are in Cajun Chicken & Veggie Pasta?

One serving of Cajun Chicken & Veggie Pasta (1 serving) has 468 calories, which works out to 96 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is Cajun Chicken & Veggie Pasta high in protein?

Yes. It has 40 g of protein per serving, and 33% of its calories come from protein (8.5 g of protein per 100 calories).

Is Cajun Chicken & Veggie Pasta keto-friendly?

It is hard to fit into a strict keto diet. One serving has 48 g of net carbs and 48% 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 & Veggie Pasta?

553 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Cajun Chicken & Veggie Pasta?

6.4 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 (489 g)

Calories468

% Daily Value*

Total fat 9.9g	13%
Saturated fat 2.6g	13%
Trans fat 0g
Cholesterol 91mg	30%
Sodium 553mg	24%
Total carbohydrate 59g	21%
Dietary fiber 10g	36%
Total sugars 6.4g
Protein 40g

* 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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