Mardi Gras Cajun Chicken Pasta on the Lighter Side Please

Happy Fat Tuesday!!! I wish I could be down in New Orleans watching the parades and enjoying that amazing food, but alas I am here in Seattle watching the rain.  BUT I decided what I can do is make something fabulous for dinner. SO I altered a recipe for Chicken Cajun Pasta to make it lighter and without gluten and diary..guess what. It’s Awesome! Give this a go if you’re in the mood!

Gluten/Dairy free Cajun Chicken Pasta. YUM!

Cajun Chicken Pasta (Gluten & Dairy Free!)


  • 8 ounces uncooked gluten Free linguine ( I chose Quinoa Linguine)
  • 1 pound chicken breast strips
  • 3 tsp Cajun seasoning (or to taste)
  • 1 tbsp olive oil
  • 1 medium red bell pepper, sliced into slivers
  • 1 medium yellow bell pepper, sliced into slivers
  • 8 oz fresh mushrooms, sliced
  • 1/2 red onion, sliced into slivers
  • 3 cloves garlic, crushed
  • 2 medium tomatoes, diced
  • 1 cup fat free low sodium chicken broth
  • 1/3 cup Lactaid
  • 1 tbsp Red Mill flour
  • 3 tbsp Tofutti cream cheese
  • fresh cracked pepper
  • 2 scallions, chopped
  • salt to taste
  • Cooking spray


Get all your ingredients sliced and prepared as above. Combine the milk, flour & cream cheese by hand or in a blender.  Then set that aside:

Season raw cubed chicken with the cajun seasoning & garlic salt. Then spay a pan with cooking spray and cook chicken in a pan until fully cooked. Put that on a plate off to the side for later use.

In the pan you cooked the chicken, add more cooking spray, then saute the peppers, onions and garlic. Once the onion is transparent add the mushrooms & tomatos.  Cook for 1-2 minutes.

Next add the chicken broth and stir. Cook about 1 minute, then add the milk/cream cheese mixture and stir well. Once all ingredients are combined, add the warm cooked linguine into a serving bowl and top and mix with the chicken and veggies off the stove. Combine so that pasta is fully covered, then add salt, pepper and chopped scallions to taste. Voila! This makes 6 delicious servings at 8 points plus points each.

Delicious! Enjoy and have a fantastic Fat Tuesday!


5 responses to “Mardi Gras Cajun Chicken Pasta on the Lighter Side Please

  1. Pingback: Chicken Pepperonata « From the Hobbit Hole Kitchen

  2. Nice try… you didn’t modify this to make it lighter, you stole if from Gina at skinny taste and didn’t even give her credit.

    • You know your food bloggers! I love Gina at Skinny Taste and she sure is one of my many inspirations. This recipe is similar to recipes on many many sites with variations all over the place so I’m not sure who is the originator but I will credit who I remember…good idea…I do know this, I have not yet seen another gluten and dairy free version. To make this one right, it took many tries with tofu versions, rice milk, soy milk, hemp milk, etc so that is my creating this version. But kudos, Yes Gina is AMAZING! 🙂

  3. I’m confused about how this is a dairy free recipe?? I see dairy milk (Lactaid) in the recipe. In your last comment you mention that to make this one right you tried various non-dairy options (rice milk, soy milk, hemp milk). Which of those diary-free trials would you suggest in place of the Lactaid in order to make this recipe dairy-free?
    we have actual dairy allergies in our house not just lactose intolerance.

  4. Katy, I’m so sorry I didn’t see this posting for SUCH a long long time! I’m embarrassed to say… If you are still curious, I have made this with unsweetened coconut milk and it worked out great! And thank you for the comment about Dairy free not just being about lactose! Hope you are well!

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