Cheesy Cajun Chicken Pasta Bowls

Lunch
Dinner
Meal Prep
Published

November 22, 2025

Source

Prep Time Cook Time Total Time Servings

15 minutes

25 minutes

40 minutes

4

Nutrition (per serving)

Calories: 535
Protein: 48g
Carbs: 46g
Fat: 16g

Ingredients

Chicken & Pasta

  • 24 oz Tyson Blackened Chicken Strips
  • 3 cups Al Dente fusilli pasta (dry)
  • 3 mini red sweet peppers, diced
  • 1 medium sweet onion, chopped
  • Fresh parsley and parmesan (for garnish)

Creamy Cheesy Cajun Sauce

  • 2½ oz lite mozzarella, shredded (Trader Joe’s)
  • 2 oz lite 3-cheese blend, shredded (Trader Joe’s)
  • 4 Laughing Cow Light cheese wedges
  • 2 tbsp reduced-fat cream cheese
  • ½ oz freshly grated parmesan (reserve some for topping)
  • 1 cup fat-free vegetable stock
  • ⅔ cup unsweetened almond milk
  • 1½ tbsp onion powder
  • 1½ tbsp garlic powder
  • 1 tsp Papa’s Pepper Extreme seasoning (or any Cajun seasoning)
  • 2 tsp Dak’s Original Red seasoning
  • Dash black pepper

Instructions

  1. Cook the Pasta
    Boil the fusilli according to package instructions until al dente. Drain and set aside.

  2. Air Fry the Chicken
    Preheat air fryer to 400°F (200°C). Cook blackened chicken for 11 minutes, shaking halfway. Let rest, then slice into bite-sized pieces.

  3. Prep the Veggies
    Dice red peppers and chop onion while the pasta and chicken cook.

  4. Blend the Sauce
    In a blender, combine mozzarella, three-cheese blend, Laughing Cow wedges, cream cheese, parmesan, vegetable stock, almond milk, onion powder, garlic powder, Cajun seasoning, Dak’s seasoning, and black pepper. Blend until smooth and creamy.

  5. Combine Pasta & Sauce
    Add drained pasta back to the pot. Stir in peppers, onion, and the blended sauce. Warm over low heat until the sauce thickens and coats the pasta evenly.

  6. Assemble the Bowls
    Divide pasta among 4 containers. Top with chopped blackened chicken, extra parmesan, and fresh parsley.

Notes

  • For extra heat, add cayenne or hot sauce to the blended sauce.
  • Sauce thickens more after cooling — add a splash of almond milk if reheating.
  • These bowls reheat well in 1–2 minutes in the microwave.