Cut-friendly creamy Cajun | chicken + Brami + broccoli | ~56g protein / ~500 cal per serving (calculated estimate) | 6 meal-prep containers | about 40 minutes
This cut-friendly Cajun chicken protein pasta is creamy sauce, seasoned chicken, Brami protein pasta, and broccoli volume in one skillet — comfort-food energy that still fits a lean week.
Six servings. ~56g protein per serving (calculated estimate) — workpaper mid ~56.5g (batch ~339g ÷ 6). We publish ~56g, not the old 58g. Calories stay ~500 per serving (includes a modest cooking-oil assumption). Not lab-tested. The live slug still says 58g — KEEP that URL for now (shorter slug + 301 = Daniel-gated only).
This page owns cut-friendly Cajun chicken protein pasta. It is not classic spaghetti night, not chicken Alfredo, and not one-pot baked ziti. Those jobs live on their own pages (linked below).
Why This Cajun Pasta Works
Cutting meals fail when they taste like punishment. This one doesn’t.
- Cut-friendly creamy Cajun — ⅓-fat cream cheese + Fairlife Fat Free + nonfat Greek yogurt
- ~56g protein / ~500 cal per serving (calculated estimate)
- 2 lb chicken + Brami pasta + broccoli volume
- 6 meal-prep containers — lunch covered for most of the week
- Kid-friendly heat you can dial
Dad Check
| Check | Result |
|---|---|
| High Protein | YES |
| Keto | NO |
| Kid Approved | YES |
| Under $15 | NO |
| Low Carb | NO |
| Meal Prep | YES |
Recipe stats
| Stat | Value |
|---|---|
| Protein | ~56g/serving (calculated estimate; workpaper ~56.5g) |
| Calories | ~500/serving (calculated estimate; includes cooking oil) |
| Prep | ~15 minutes |
| Cook | ~25 minutes |
| Total | ~40 minutes |
| Servings | 6 locked |
| Difficulty | Easy |
Brand standard ≥40g protein: PASS.
Ingredients (6 Servings)
Locked formula from live page + nutrition workpaper. Do not invent substitutes that change the protein lock without a new workpaper.
Chicken
- 32 oz (2 lb) boneless skinless chicken breast
- 2 tbsp Cajun seasoning
- 1 tbsp paprika
- Kosher salt and black pepper
Pasta & Veggies
- 8 oz Brami Protein Pasta
- 500g broccoli florets
Cajun Cream Sauce
- 1 block (8 oz) Philadelphia-class ⅓-fat cream cheese
- 1 cup Fairlife Fat Free Ultra-Filtered milk
- 1/2 cup shredded mozzarella
- 1/2 tbsp tomato paste
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tbsp Cajun seasoning
- Salt and pepper
- 1 tsp honey
- 1 cup nonfat plain Greek yogurt
How to Make Cut-Friendly Cajun Chicken Protein Pasta
1. Cook the Chicken
- Cut chicken into bite-sized pieces.
- Season with Cajun seasoning, paprika, salt, and pepper.
- Cook in a large skillet over medium-high heat until browned and the thickest pieces reach 165°F / 74°C.
- Remove and set aside.
2. Cook the Pasta & Broccoli
- Bring a large pot of salted water to a boil.
- Cook Brami Protein Pasta according to package directions.
- Add broccoli during the last 3–4 minutes.
- Drain and set aside.
3. Make the Cajun Cream Sauce
- In the same skillet, add cream cheese, Fairlife milk, tomato paste, garlic powder, onion powder, Cajun seasoning, salt, pepper, and honey.
- Stir over medium-low heat until smooth.
- Remove from heat.
- Stir in Greek yogurt and mozzarella.
4. Combine
- Return chicken to the skillet.
- Add cooked pasta and broccoli.
- Toss until everything is coated evenly.
5. Portion
Divide evenly into 6 meal-prep containers.
Pro Tip: Don’t Boil the Sauce
Once the cream cheese is melted, keep the heat low. Add Greek yogurt off the heat so the sauce stays smooth instead of grainy. Small detail. Big difference.
Protein Breakdown (~56g)
Publish figure: ~56g protein per serving (calculated estimate). Workpaper batch ~339g ÷ 6 ≈ ~56.5g. The old ~58g figure overstated chicken and omitted cream cheese + broccoli protein.
| Source | Approx. protein (batch) |
|---|---|
| Chicken breast (32 oz / 2 lb raw) | ~204g (live page ~240g was high) |
| Brami Protein Pasta (8 oz) | 48g |
| Nonfat Greek yogurt (1 cup) | ~25g |
| Fairlife Fat Free milk (1 cup) | 13g |
| Mozzarella (1/2 cup) | ~12g |
| ⅓-fat cream cheese (8 oz) | ~22g (was omitted on live page) |
| Broccoli (500g) | ~14g (was omitted on live page) |
| Seasonings / honey / paste | ~1g |
| Estimated recipe total | ~339g |
| Estimated per serving (÷6) | ~56.5g |
Publish figure: ~56g (not 58g). Calories ~500 per serving remain OK with a modest skillet-oil assumption. Calculated estimate, not lab-tested.
How to adjust (same formula family):
- More chicken → biggest protein bump (recalculate)
- Extra Greek yogurt → more protein and creaminess
- Extra pasta → higher calories and carbs
Meal Prep Notes
- Keeps 4–5 days in the fridge
- Reheats best with a splash of Fairlife milk
- Finish with hot sauce, extra Cajun, or fresh lemon if you want more kick
More Protein Pasta Dinners (Different Jobs)
Fence on purpose — this page owns cut-friendly Cajun chicken protein pasta:
| Dinner | Job |
|---|---|
| This page — Cut-Friendly Cajun | Lean creamy Cajun + broccoli; ~56g / 6 servings |
| High Protein Spaghetti | Classic spaghetti night — not Cajun |
| Chicken Alfredo Protein Pasta | Alfredo / cream chicken pasta — different sauce lane |
| One Pot High Protein Baked Ziti | One-pot Italian bake + ricotta — not Cajun cut pasta |
Hubs: High Protein Meals for Busy Dads · High Protein Meals With 40g+
Hub cards should cite the KEEP Cajun URL and ~56g (not stale 58g).
Dad Reality
The problem with most cutting meals is they taste like cutting meals.
This doesn’t. You get a huge serving, a creamy Cajun sauce, and enough protein to make a real dent in a high daily target — without pretending restaurant cream pasta is somehow “macro-friendly.”
Batch Macros (Entire Recipe — Calculated Estimate)
| Macro | Estimate |
|---|---|
| Calories | ~2,900–3,030 batch (~485–505/serving; publish ~500) |
| Protein | ~339g batch → ~56g/serving publish |
| Carbs / fat | Order-of-magnitude only until a full macro sheet; live ~200g carb / ~70g fat not re-locked here |
Final Thoughts
The best meal-prep meals don’t feel restrictive. This cut-friendly Cajun chicken protein pasta checks the boxes that matter: high protein, filling, six containers, family-friendly heat, easy reheat.
~56g protein per serving (calculated estimate). ~500 calories. Six containers. Cook the chicken to 165°F / 74°C, keep the yogurt off the boil, and stack the week.
Canonical: https://highproteindad.com/cut-friendly-cajun-chicken-protein-pasta-58g-protein/ only (slug KEEP for now).