Creamy Cajun Chicken Pasta Meal Prep: Easy One-Pot Recipe

Welcome to another delightful episode of our meal prep series! Today, we’re diving into a creamy Cajun chicken pasta—a one-pot wonder that’s not only easy to make but also promises minimal cleanup. This dish isn’t about adhering to a specific diet; it’s simply about enjoying good-tasting food that you can have ready in your fridge or freezer whenever cravings strike. Let’s jump right in and explore how to make this flavorful meal prep option.

Key Takeaway

Discover how to whip up a satisfying creamy Cajun chicken pasta that’s perfect for meal prepping. Learn about the ingredients, cooking techniques, and storage tips to ensure your pasta stays fresh and delicious throughout the week.

Ingredients and Preparation

Cajun Chicken Pasta

• Boneless, Skinless Chicken Thigh: 800 grams, sliced into thin strips
• Olive Oil: 30 milliliters
• Brown or Yellow Onion: 1, diced
• Garlic: 5 cloves, minced
• Onion Powder: 3.5 grams
• Garlic Powder: 3.5 grams
• Dried Oregano: 2.5 grams
• Dried Thyme: 2.5 grams
• Red Chili Powder: 1 gram (optional)
• Smoked Paprika: 10 grams
• Sea Salt Flakes: To taste
• Cracked Black Pepper: About 20 cracks
• Chicken Stock: 750 milliliters
• Diced or Crushed Tomatoes: 600 grams (about 1.5 cans)
• Thickened Cream: 200 milliliters
• Penne Pasta: 600 grams
• Fresh Parsley: For garnish (optional)
• Parmesan Cheese: For serving (optional)

Instructions

1. Prepare Chicken and Spices:

• In a large mixing bowl, combine chicken strips with onion powder, garlic powder, dried oregano, dried thyme, red chili powder (if using), smoked paprika, sea salt flakes, and cracked black pepper. Mix well to coat the chicken evenly.

1. Cook Cajun Chicken Pasta:

• Heat olive oil in a large pot or pan over high heat. Add seasoned chicken and spread it out evenly to sear for 2.5 to 3 minutes, stirring occasionally to prevent burning.
• Add diced onion and minced garlic, continue cooking for another 2.5 to 3 minutes until onion turns translucent and garlic becomes fragrant.

1. Add Liquids and Pasta:

• Pour in chicken stock to deglaze the pan, scraping up any browned bits. Add diced tomatoes and thickened cream. Season with additional sea salt flakes and cracked black pepper to taste. Stir well to combine.

1. Simmer Pasta:

• Add penne pasta to the pot, ensuring each piece is submerged in the sauce. Cook uncovered over medium-high heat for 15 minutes, stirring occasionally, until pasta is al dente and sauce has thickened.

1. Serve and Store:

• Divide creamy Cajun chicken pasta evenly into meal prep containers. Allow to cool for 20 minutes before sealing with lids.
• Optionally, garnish with fresh parsley and serve with grated Parmesan cheese.
• Store in the refrigerator for up to 4 days or freeze for up to 4 months.

Cost and Nutritional Breakdown

Cajun Chicken Pasta

Ingredient	Cost Estimate (USD)	Calories (per serving)	Protein (per serving)
Chicken Thigh	$8.00	380	30g
Olive Oil	$0.30	40	0g
Onion	$0.50	10	1g
Garlic	$0.30	10	0g
Onion Powder	$0.10	5	0g
Garlic Powder	$0.10	5	0g
Dried Oregano	$0.10	5	0g
Dried Thyme	$0.10	5	0g
Red Chili Powder	$0.10	5	0g
Smoked Paprika	$0.20	15	1g
Chicken Stock	$1.00	10	1g
Diced Tomatoes	$1.00	40	2g
Thickened Cream	$1.00	200	2g
Penne Pasta	$1.00	200	8g
Parmesan Cheese	$1.50	50	5g

Note: Costs and nutritional values are approximate and may vary.

Serving and Enjoying

• Serving: Indulge in this creamy Cajun chicken pasta for a hearty and flavorful meal prep option. The creamy tomato-based sauce infused with Cajun spices complements the tender chicken and al dente penne perfectly.
• Storage: Store portioned meals in meal prep containers in the fridge or freezer. Reheat in the microwave or on the stove until heated through for a quick and delicious meal any time.

Enjoy the convenience of a one-pot meal prep dish that brings together the best of creamy textures and bold flavors. Whether you’re preparing for busy weekdays or simply craving a comforting meal, this recipe delivers satisfaction with every bite.