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High-Protein One-Pot Cajun Pasta

Serving Size

4 Servings

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 12 ounces fully cooked chicken sausage, sliced into rounds
  • 1 medium red bell pepper, diced
  • 1 small yellow onion, diced
  • 3 cloves garlic, minced
  • 2 tablespoons tomato paste
  • 1 can (14 to 15 ounces) crushed tomatoes
  • 2 cups chicken or beef bone broth, more as needed
  • 8-10 ounces dry penne or rigatoni
  • 2 packed cups baby spinach
  • 1/2 cup plain whole-milk Greek yogurt
  • 3/4 cup finely grated Parmesan cheese
  • 1 teaspoon fresh lemon juice, optional
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon ground black pepper
  • 1/8 to 1/4 teaspoon cayenne pepper, optional
  • 1/4 teaspoon salt, plus more to taste

Directions

  • Heat the olive oil in a large, deep skillet or Dutch oven over medium heat.
  • Add the sliced chicken sausage and cook for 3 to 4 minutes, stirring occasionally, until lightly browned. Transfer the sausage to a plate and set aside.
  • Add the bell pepper and onion to the same pot. Cook for 4 to 5 minutes, stirring occasionally, until the vegetables begin to soften.
  • Add the garlic and tomato paste. Cook for 1 minute, stirring frequently, until the garlic is fragrant and the tomato paste darkens slightly.
  • Add the smoked paprika, oregano, garlic powder, onion powder, thyme, black pepper, cayenne, and salt. Stir for about 30 seconds to coat the vegetables.
  • Pour in the crushed tomatoes and bone broth. Stir in the dry pasta and return the browned chicken sausage to the pot.
  • Bring the mixture to a gentle boil. Reduce the heat to medium-low, cover, and simmer for 12 to 15 minutes, stirring every few minutes to prevent the pasta from sticking.
  • Cook until the pasta is tender and most of the liquid has been absorbed. Add an extra splash of bone broth if the pasta needs more liquid before it is fully cooked.
  • Remove the pot from the heat and stir in the spinach until wilted.
  • Let the pasta cool for 2 to 3 minutes. Stir in the Greek yogurt, then add the Parmesan a little at a time, stirring until the sauce is smooth and creamy.
  • Stir in the lemon juice, if using. Taste and adjust the salt or cayenne before serving.

Notes

Protein content: This recipe provides approximately 30 to 35 grams of protein per serving from the chicken sausage, bone broth, Greek yogurt, Parmesan, and pasta. The exact amount will vary depending on the brands used. Bone broth: Protein content varies considerably between brands. Look for a bone broth with around 8 to 10 grams of protein per cup to maximize the protein in each serving. Chicken sausage: Use fully cooked chicken sausage and check the ingredient list for soy, gluten, dairy, or other allergens. The sodium and protein content can also vary significantly between brands. Spice level: Use 1/8 teaspoon cayenne or omit it for a mild pasta. Increase the cayenne gradually for more heat, especially since Cajun seasoning can intensify as the sauce cooks down. Leftovers: Store in an airtight container in the refrigerator for up to 3 days or freeze for up to 3 months. Thaw overnight in the refrigerator, then add a splash of bone broth or milk when reheating to loosen the sauce.

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