Keto Cajun Chicken Pasta
Ingredients:

For the Chicken:

  • 1 lb chicken breast or thighs, cut into bite-sized pieces
  • 1 1/2 tablespoons Cajun seasoning (or adjust to taste)
  • 1 tablespoon olive oil
  • Salt and pepper, to taste

For the Pasta:

  • 2-3 medium zucchini (spiralized into zoodles) or shirataki noodles (for a zero-carb pasta option)
  • 1 tablespoon olive oil or butter (for sautéing)

For the Sauce:

  • 1 tablespoon butter
  • 3 garlic cloves, minced
  • 1/2 cup heavy cream
  • 1/2 cup grated Parmesan cheese
  • 1/2 teaspoon Cajun seasoning (for extra flavor in the sauce)
  • 1/4 teaspoon smoked paprika (optional)
  • Salt and pepper, to taste

Optional Garnishes:

  • Fresh parsley, chopped
  • Grated Parmesan cheese
  • Red pepper flakes (for extra heat)

Instructions:

1. Season and Cook the Chicken:

  • In a bowl, toss the chicken pieces with Cajun seasoning, olive oil, salt, and pepper.
  • Heat a large skillet over medium-high heat and cook the chicken until browned and fully cooked through (about 6-8 minutes). Set aside.

2. Prepare the Zoodles or Shirataki Noodles:

  • For Zoodles: Heat olive oil or butter in a separate skillet over medium heat. Add the spiralized zucchini and sauté for 2-3 minutes until just tender but not soggy. Set aside.
  • For Shirataki Noodles: Drain and rinse thoroughly. Then dry the noodles with paper towels. Heat them in a dry skillet for a few minutes until they release most of their moisture.

3. Make the Creamy Cajun Sauce:

  • In the same skillet used for the chicken, melt 1 tablespoon of butter. Add the minced garlic and cook until fragrant (about 1 minute).
  • Stir in the heavy cream, Parmesan cheese, Cajun seasoning, smoked paprika, salt, and pepper. Let the sauce simmer for 3-4 minutes, stirring occasionally until it thickens slightly.

4. Combine and Serve:

  • Add the cooked chicken back into the skillet with the sauce and stir to combine.
  • Gently toss the zoodles or shirataki noodles in the sauce until everything is well-coated.
  • Adjust seasoning if needed and cook for another minute to heat through.

5. Garnish and Enjoy:

  • Serve the Cajun chicken pasta with extra Parmesan, fresh parsley, and red pepper flakes for added heat, if desired.

Nutritional Information (Per Serving):

  • Calories: ~350-400
  • Fat: ~25g
  • Protein: ~30g
  • Net Carbs: ~5g (depending on the pasta option)

Nutritional values are approximate and may vary depending on portion size and ingredients.

Keto Tips:

  1. Use Zoodles or Shirataki Noodles: These low-carb pasta alternatives keep your net carbs low while providing a similar texture to regular pasta.
  2. Extra Creamy: The heavy cream and Parmesan sauce ensure that this dish is rich in fat, perfect for a keto diet.
  3. Spice Level: Adjust the Cajun seasoning and add red pepper flakes based on your spice preference.

Benefits:

  • Low in Carbs: Zucchini noodles and shirataki noodles keep this dish keto-friendly.
  • High in Healthy Fats: The heavy cream and olive oil provide ample healthy fats to fuel your body on keto.
  • Rich in Protein: Chicken ensures you get a good amount of protein, keeping you fuller for longer.

This Keto Cajun Chicken Pasta recipe is perfect for a hearty, comforting meal that fits perfectly into your low-carb lifestyle!