Cajun Shrimp Pasta
A creamy, flavor-packed Cajun Shrimp Pasta that’s healthy, high in protein, and loaded with colorful vegetables. Quick, satisfying, and perfect for everyday dinners or meal prep.
Equipment
- 1 Large Pot (for pasta)
- 1 Large deep skillet or Dutch oven
- 1 Slotted Spoon
- 1 Whisk
- 1 Large bowl
Ingredients
- 8 ounces whole wheat linguine or pasta of choice
- 1 pound large shrimp peeled and deveined
- 3 teaspoons Cajun seasoning divided
- ½ teaspoon garlic powder divided
- ¾ teaspoon kosher salt divided, plus extra to taste
- ¼ teaspoon ground black pepper divided
- 1 tablespoon extra-virgin olive oil
- 2 tablespoons unsalted butter divided
- 1 medium red bell pepper thinly sliced
- 1 medium orange or yellow bell pepper thinly sliced
- 1 medium green bell pepper thinly sliced
- 8 ounces cremini baby bella mushrooms, sliced
- 1 small bunch green onions thinly sliced, divided
- 14 ounces fire-roasted diced tomatoes drained (1 can)
- 1 ¼ cups nonfat milk
- 1 ½ tablespoons cornstarch
- 4 ounces light cream cheese softened
Instructions
- Boil the Pasta: Start by bringing a large pot of salted water to a rolling boil. Salt is important—it seasons the pasta from the inside. Once the water is boiling, add 8 ounces of whole wheat linguine or your preferred pasta. Cook according to the package instructions until the pasta is al dente, meaning it’s tender but still slightly firm in the center. Stir occasionally to prevent sticking. When done, drain the pasta and set it aside, reserving a small cup of pasta water in case you want to loosen the sauce later.
- Season the Shrimp: While the pasta cooks, prepare the shrimp. In a medium bowl, add 1 pound of peeled and deveined large shrimp.Sprinkle with 1 teaspoon Cajun seasoning, ¼ teaspoon garlic powder, ¼ teaspoon kosher salt, and ⅛ teaspoon black pepper. Toss gently with your hands or a spoon to evenly coat the shrimp in the spices, ensuring every piece is fully seasoned. This step infuses the shrimp with bold Cajun flavors that form the base of the dish.
- Cook the Shrimp: Heat 1 tablespoon of extra-virgin olive oil in a large, deep skillet or Dutch oven over medium-high heat.When the oil is hot but not smoking, carefully add the seasoned shrimp in a single layer. Cook the shrimp for 3–5 minutes, turning once halfway through. Watch carefully: the shrimp should turn from gray to a pinkish-orange color and become slightly firm to the touch. Avoid overcooking, as shrimp can quickly become rubbery. Once cooked, use a slotted spoon to transfer the shrimp to a large plate or bowl and set aside.
- Sauté the Bell Peppers: In the same skillet, reduce the heat to medium. Add 1 tablespoon of unsalted butter and allow it to melt. Add 1 medium red, 1 medium orange or yellow, and 1 medium green bell pepper, all thinly sliced. Sauté for about 3 minutes, stirring occasionally, until the peppers begin to soften and release their natural sweetness.
- Cook the Mushrooms: Add 8 ounces of sliced cremini mushrooms to the bell peppers. Sprinkle with 1 teaspoon Cajun seasoning, the remaining ¼ teaspoon garlic powder, ½ teaspoon kosher salt, and ⅛ teaspoon black pepper. Cook for another 5 minutes, stirring occasionally, until the mushrooms are tender and have released their moisture. This deepens the flavors and ensures a rich, savory base for your sauce.
- Add Fire-Roasted Tomatoes: Stir in 14 ounces of drained fire-roasted diced tomatoes. Cook for 3 minutes, letting most of the liquid evaporate while stirring occasionally. This concentrates the tomato flavor, adding a smoky sweetness that perfectly complements the Cajun seasoning.
- Mix the Vegetables and Shrimp: Add two-thirds of the thinly sliced green onions to the skillet. Using a large spoon, scoop the cooked vegetables and mix them with the shrimp on the plate or in a large bowl. This keeps the shrimp from overcooking and allows the flavors of the vegetables and shrimp to blend.
- Prepare the Creamy Sauce: In a large liquid measuring cup, whisk together 1 ¼ cups of nonfat milk and 1 ½ tablespoons cornstarch until smooth and lump-free. Return the skillet to medium heat and melt the remaining 1 tablespoon butter. Gradually pour the milk mixture into the skillet, whisking constantly to prevent lumps.
- Add the Cream Cheese: Break 4 ounces of light cream cheese into small pieces and add them to the milk mixture. Use a whisk to continuously stir while bringing the sauce to a gentle simmer—not a rolling boil. Continue whisking for 2–3 minutes until the sauce thickens to a smooth, creamy consistency. Stir in the remaining 1 teaspoon of Cajun seasoning for an extra layer of flavor.
- Combine Pasta, Shrimp, and Vegetables: Return the cooked shrimp and sautéed vegetables to the skillet. If any juices collected from the shrimp, add them according to your desired sauce thickness—more for a thinner sauce, less for a richer, thicker coating. Add the drained pasta to the skillet. Using a long pair of tongs, toss everything thoroughly to ensure each noodle is coated in the creamy, spicy sauce and that the shrimp and vegetables are evenly distributed.
- Garnish and Serve: Sprinkle the remaining third of the sliced green onions over the pasta for a fresh, crunchy finish. Taste and adjust seasoning with extra salt, black pepper, or Cajun seasoning if needed. Serve immediately while hot, pairing it with a simple side salad or garlic bread if desired.
- Storage Tips: Refrigerate leftovers in an airtight container for up to 3 days. Reheat gently in a skillet over medium-low heat or in the microwave to maintain the creamy texture. This pasta can also be frozen for up to 3 months; thaw overnight in the fridge before reheating.
Notes
- Use peeled and deveined shrimp to save prep time; tails can be left on or off based on preference.
- For a creamier sauce, reserve a little pasta water and add gradually while tossing the pasta.
- Adjust the Cajun seasoning to taste—start light if you prefer milder heat.
- Whole wheat pasta adds fiber, but any pasta shape can work, including penne or fettuccine.
- Fire-roasted tomatoes provide a smoky depth, but regular diced tomatoes are a fine substitute.
- Cream cheese can be softened in the microwave for 10–15 seconds if not at room temperature.
- Toss the pasta gently to avoid breaking the shrimp or mushy vegetables.
