⏱ 30 min total

One Pot Creamy Cajun Chicken Pasta

Name: One Pot Creamy Cajun Chicken Pasta
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ½ tsp Paprika; ¼ tsp, leaves Oregano; ¼ tsp, leaves Thyme; ⅛ tsp Garlic powder; ⅛ tsp Onion powder; ¹⁄₁₆ tsp Cayenne pepper; ¹⁄₁₆ tsp Black pepper; ¹⁄₁₆ tsp Salt; ¼ tbsp Olive oil; ¼ tbsp Butter; ¼ lb Chicken breast; ¼ medium Onion; 2 oz Whole wheat pasta; ¼ can Tomatoes; ½ cup Chicken broth; ½ oz Cream cheese; ½ medium Scallions

Per 1 serving · 397 g · 17 ingredients

Calories

453

23%
of a 2,000 cal day

Protein
37g
32% of calories
Carbs
51g
44% of calories
Fat
13g
25% of calories

Portion

✓ Protein-dense

At a glance

One serving of One Pot Creamy Cajun Chicken Pasta (397 g) has 453 calories, with 37 g of protein, 51 g of carbohydrates and 13 g of fat. Most of its energy comes from carbs (44% of calories). It is high in protein (74% DV), dietary fiber (33% DV) and Vitamin K (22% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 33%, 22% and 33% of the daily value.

Per 100 g

114cal

low energy density

Protein per 100 cal

8.1g

Net carbs

41g

carbs minus fiber

Fiber

9.3g

4 g sugar

High in

20%+ of the daily value

Protein74%
Dietary fiber33%
Vitamin K22%
Thiamine59%
Riboflavin (B2)34%
Niacin91%

Good source of

10–19% of the daily value

Vitamin A11%
Vitamin C11%
Vitamin E13%
Folate (B9)15%
Vitamin B1217%
Choline19%

Watch

20%+ of the daily value

Sodium33%
Saturated fat22%
Cholesterol33%

Ingredients

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

Directions

Prep 10 minCook 20 min

1
Combine the Cajun seasoning ingredients in a small bowl. Cut the chicken into 1/2 to 3/4-inch cubes, place in a bowl, pour the seasoning over, and stir to coat.
2
Heat olive oil and butter in a large deep skillet over medium-high heat until hot and foamy. Add the seasoned chicken and cook until the outside is browned.
3
Add diced onion to the skillet and sauté for about 2 minutes until it begins to soften, dissolving any browned bits.
4
Add pasta, fire-roasted diced tomatoes with juices, and chicken broth. Stir to combine, cover, and bring to a boil.
5
Reduce heat to medium-low and simmer for about 10 minutes, stirring occasionally, until pasta is tender and sauce is thick.
6
Add cream cheese in chunks and stir until melted into the sauce. Top with sliced green onions and serve.

Vitamins & minerals

Amounts for 1 serving (397 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	97 μg	11%
Vitamin C	10 mg	11%
Vitamin D	0.1 μg	1%
Vitamin E	2 mg	13%
Vitamin K	26 μg	22%
Thiamine	1 mg	59%
Riboflavin (B2)	0.4 mg	34%
Niacin	15 mg	91%
Vitamin B6	1 mg	88%
Folate (B9)	62 μg	15%
Vitamin B12	0.4 μg	17%
Pantothenic acid	2 mg	50%
Choline	103 mg	19%

Minerals

Nutrient	Amount	% Daily Value
Calcium	96 mg	10%
Iron	4 mg	47%
Potassium	750 mg	16%
Magnesium	128 mg	31%
Phosphorus	441 mg	63%
Zinc	2 mg	22%
Copper	0.3 mg	35%
Manganese	2 mg	79%
Selenium	69 μg	125%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	6 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	478 μg	—
Caffeine	0 mg	—
Cystine	0.4 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	1 g	—
Glutamic acid	7 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	1 g	—
Leucine	3 g	—
Lycopene	1,205 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	5 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	2 g	—
Retinol	54 μg	—
Serine	1 g	—
Starch	0.2 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0.5 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 453 calories

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

86min
Walking (3.5 mph)
54min
Cycling (moderate)
38min
Running (6 mph)
64min
Swimming laps

Common questions

How many calories are in One Pot Creamy Cajun Chicken Pasta?

One serving of One Pot Creamy Cajun Chicken Pasta (1 serving) has 453 calories, which works out to 114 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is One Pot Creamy Cajun Chicken Pasta high in protein?

Yes. It has 37 g of protein per serving, and 32% of its calories come from protein (8.1 g of protein per 100 calories).

Is One Pot Creamy Cajun Chicken Pasta keto-friendly?

It is hard to fit into a strict keto diet. One serving has 41 g of net carbs and 44% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in One Pot Creamy Cajun Chicken Pasta?

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

How much sugar is in One Pot Creamy Cajun Chicken Pasta?

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 (397 g)

Calories453

% Daily Value*

Total fat 13g	16%
Saturated fat 4.4g	22%
Trans fat 0.1g
Cholesterol 101mg	33%
Sodium 756mg	33%
Total carbohydrate 51g	18%
Dietary fiber 9.3g	33%
Total sugars 4g
Protein 37g

* 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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