Creamy Cajun Chicken Protein Pasta
Spicy, creamy, and quietly missing half its carbs.
Bayou-Bowl Lore
Blackened Cajun chicken over creamy penne, peppers and onions folded through — a steakhouse-pasta craving rebuilt on blended cottage cheese and Carbe Diem, so the sauce stays velvety and the carbs stay low. (Converted from an external meal-prep card — brand names stripped, numbers re-run leaner.)
Portion Matrix (Cooked Cajun Chicken — pasta & sauce as add-ons)
Creamy Cajun Chicken Protein Pasta
Tap a portion size. Watch the numbers move. That’s the whole book.
Per serving adds: Carbe Diem ~110 cal / ~16g net carb per 2 oz dry • creamy sauce ~110 cal (nonfat milk, nonfat Greek, parmesan) • peppers & onion ~36 cal
Macros: USDA FoodData Central (chicken, peppers, onion) + label data (Carbe Diem, parmesan, nonfat milk & cottage cheese) • cooked weights.
The Numbers Up Front
Total Cooked Yield: ~5 oz / 140 g cooked chicken + pasta and sauce
Default Portion: 1 serving — 5 oz / 140 g chicken on 2 oz Carbe Diem
✂️ Trim Trim Trim
Two moves. The cream sauce becomes nonfat milk + blended low-fat cottage cheese with a little real parmesan for depth — cottage cheese blends thicker than yogurt and brings more protein for the same calories, and the penne becomes Carbe Diem — dropping the pasta from ~200 cal / 40g net carb per serving to ~110 cal / 16g net carb. Cook the chicken in a sprayed pan, not a slick of oil.
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📊 Before & After(per serving)
| Calories | Protein | Fat | Carbs | |
|---|---|---|---|---|
| Restaurant Cajun Chicken Alfredo | 1,100 | 50g | 55g | 95g |
| ⭐ Creamy Cajun Chicken Protein Pasta | 510 | 65g | 10g | 56g (≈20 net) |
| You Saved / Gained | −590 cal | +15g protein | −45g fat | −39g carbs |
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