Cut-Friendly Cajun Chicken Protein Pasta (58g Protein)

This Cajun Chicken Protein Pasta is one of those meals that feels way too good to be meal prep.

Creamy sauce, seasoned chicken, protein pasta, and enough volume to actually keep you full. It tastes like comfort food but still fits your goals when you’re trying to stay lean.

If you’re tired of dry chicken and rice, this is a solid upgrade.

Dad Check:

✓ High Protein — YES
✕ Keto Friendly — NO
✓ Kid Approved — YES
✕ Under $15 — NO
✕ Low Carb — NO

Quick Info

  • Protein: ~58g per serving
  • Calories: ~500 per serving
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Servings: 6 meal prep containers
  • Difficulty: Easy

Ingredients

Chicken

  • 32 oz (2 lb) chicken breast
  • 2 tbsp Cajun seasoning
  • 1 tbsp paprika
  • Salt & pepper to taste

Pasta & Veggies

  • 8 oz Brami Protein Pasta
  • 500g broccoli florets

Cajun Cream Sauce

  • 1 block (8 oz) ⅓-fat cream cheese
  • 1 cup Fairlife milk
  • ½ cup shredded mozzarella
  • ½ tbsp tomato paste
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tbsp Cajun seasoning
  • Salt & pepper to taste
  • 1 tsp honey
  • 1 cup nonfat plain Greek yogurt

Instructions

Step 1: Cook the Chicken

  1. Cut chicken into bite-sized pieces.
  2. Season heavily with:
    • Cajun seasoning
    • Paprika
    • Salt & pepper
  3. Cook in a large skillet over medium-high heat until browned and cooked through.
  4. Remove and set aside.

Step 2: Cook the Pasta & Broccoli

  1. Bring a large pot of salted water to a boil.
  2. Cook Brami Protein Pasta according to package directions.
  3. Add broccoli during the last 3–4 minutes of cooking.
  4. Drain and set aside.

Step 3: Make the Cajun Cream Sauce

  1. Add to the same skillet:
    • Cream cheese
    • Fairlife milk
    • Tomato paste
    • Garlic powder
    • Onion powder
    • Cajun seasoning
    • Salt & pepper
    • Honey
  2. Stir over medium-low heat until smooth.
  3. Remove from heat.
  4. Stir in:
    • Greek yogurt
    • Mozzarella cheese

Step 4: Combine

  1. Return chicken to the skillet.
  2. Add cooked pasta.
  3. Add broccoli.
  4. Toss until everything is coated evenly in sauce.

Step 5: Portion

Divide evenly into 6 meal prep containers.

Pro Tip

Do not boil the sauce.

Once the cream cheese is melted, keep the heat low.

Adding the Greek yogurt after removing the pan from direct heat keeps the sauce smooth and creamy instead of grainy.

Small detail. Big difference.

Protein Breakdown

Protein Sources:

  • Chicken Breast (32 oz): ~240g protein
  • Brami Protein Pasta (8 oz): ~48g protein
  • Greek Yogurt (1 cup): ~22g protein
  • Fairlife Milk (1 cup): ~13g protein
  • Mozzarella Cheese: ~12g protein

Per Serving:

  • Chicken: ~40g protein
  • Protein Pasta: ~8g protein
  • Sauce Ingredients: ~10g protein

Total: ~58g protein per serving

How to Adjust:

  • Add more chicken → biggest protein increase
  • Add extra Greek yogurt → more protein and creaminess
  • Add extra pasta → higher calories and carbs

Meal Prep Notes

  • Keeps 4–5 days in the refrigerator.
  • Reheats best with a splash of Fairlife milk.
  • Great with:
    • Hot sauce
    • Extra Cajun seasoning
    • Fresh lemon juice

Dad Reality

The problem with most cutting meals is they taste like cutting meals.

This doesn’t.

You get a huge serving, a creamy sauce, and enough protein to make a real dent in your daily target.

When you’re trying to hit 170g of protein every day, meals like this make the math a lot easier.

Batch Macros (Entire Recipe)

  • ~3,000 calories
  • ~350g protein
  • ~200g carbs
  • ~70g fat

Final Thoughts

The best meal prep meals don’t feel restrictive.

This one checks all the boxes:

  • High protein
  • Filling
  • Meal prep friendly
  • Family approved
  • Easy to reheat

Make it once and you’ve got lunch covered for most of the week.

That’s how you stay consistent.