Easy and Healthy Cajun Shrimp Pasta Recipe

Perfect Shrimp pasta is a favorite, but add bold Cajun spices and a rich tomato sauce, and it turns into a meal you can’t resist. This delicious Cajun shrimp pasta is healthy, easy, and great for weeknight dinners or special occasions.

Every pasta with shrimp I get turns out crusty and super creamy, but this recipe is much lighter and healthier—without losing flavors. The smoky flavor of the Cajun seasoning works wonders on the shrimp, and the tomato-based sauce keeps it bright and tangy.

This Cajun shrimp pasta is for you; if you love spicy, hearty, make-in-no-time meals, it’s sure to become a kitchen staple. Let’s dig into the full recipe, including detailed directions and pro tips!

Introduction

What is Cajun Shrimp Pasta? Cajun shrimp pasta is a spicy dish that combines smoky, spicy Cajun seasoning with shrimp and a fresh tomato sauce. This recipe uses no heavy cream so instead it’s a healthy and light option whilst retaining a rich and creamy taste
What’s so special about this Cajun shrimp pasta? It’s:

• ✔ Simple recipe—quick to put together in under half an hour
• ✔ Indian: uses fresh ingredients and very little oil
• ✔ Fully flavored: The Cajun spices pack a punch
• ✔ Adaptable: Can easily be made gluten-free or dairy-free

So whether you cook for you, your family, or guests, it’s going to wow. Now, let’s break down the ingredients and steps needed to make the ultimate Cajun shrimp pasta!

Shrimp Pasta Ingredients

Here’s what you’ll need to prepare this simple but lovely creamy shrimp pasta:

1. Shrimp: Use the good frozen raw shrimp in this recipe that is already peeled, or do it yourself. Shrimp here can be any size, as long as you don’t overcook it. If you have leftover cooked shrimp in the fridge, you can use that as well. I have an entire tutorial on how to poach shrimp, and then serve it up with a homemade cocktail sauce. If you have leftovers, they’re delicious for
2. Olive oil, butter, and garlic—most of the flavor comes from here.
3. Pasta: any long-stranded pasta, such as linguine.
4. Cream—heavy cream (double cream in the UK) works best here; the heavy cream is emulsified with the reserved pasta cooking water and gives a beautiful silky cream sauce that clings to the pasta You can get away with half and half (single cream) in a pinch, but your sauce will be thinner and it will take longer to thicken.
   Parmesan—the best Parmesan you can get your hands on! It adds that umami/savory flavor you want in the sauce, and it helps thicken the cream sauce as well.
5. Optional seasoning: I use homemade old bay seasoning because it goes well with seafood and gives this pasta an additional taste. You could also use cajun or smoked paprika, if you prefer.
6. Salt, pepper, and parsley

Ingredients Needed

For the Shrimp:

• 1 lb shrimp (peeled and deveined)
• 1 tbsp. Cajun seasoning
• 1 tbsp olive oil or avocado oil
• 1 tsp garlic powder
• ½ tsp smoked paprika

For the Pasta:

• 8 oz whole-wheat or gluten-free pasta (penne, fettuccine, or spaghetti)
• ½ tsp salt (for boiling water)

For the Tomato Sauce:

• 1 teaspoon olive oil
• 1 cup diced onions
• 3 cloves garlic (minced)
• 1 can (14 oz) crushed tomatoes
• 1 tsp. Cajun seasoning
• ½ tsp dried oregano
• ½ tsp. red pepper flakes (optional)
• ½ cup low-sodium chicken or vegetable broth
• ¼ cup freshly chopped parsley.

For Garnishing & Serving:

• ¼ cup grated Parmesan (optional)
• Lemon wedges
• Fresh basil or parsley

Step-by-Step Guide

Cajun shrimp pasta is easy to prepare at home with just a few simple ingredients. Follow this step-by-step guide to make a dish that’s packed with bold flavors and ideal textures.

Step 1: Cook the Pasta

• Fill a large pot with water and bring to a boil.
• For this example, I added ½ teaspoon salt and 8 oz pasta (penne, fettuccine, or spaghetti).
• Cook following the package directions until al dente (firm but tender).
• Reserve ½ cup pasta water before draining. Set aside.

Step 2: Care for and Let the Shrimp Cook

• Use paper towels to pat the shrimp dry.
• In a mixing bowl, combine and toss 1 lb shrimp with:
• 1 tbsp. Cajun seasoning
• 1 tsp garlic powder
• ½ tsp smoked paprika
• In a large skillet, heat 1 tablespoon olive oil on medium heat.
• Add the shrimp and cook for 2 minutes on each side, until pink and opaque.
• Take the shrimp out of the pan and keep it aside.

Step 3: Using the same pan as for the fish, prepare the tomato sauce

• In the same skillet, add 1 tablespoon olive oil and ½ cup diced onions.
• The onions will become soft and translucent after 2-3 min of sautéing.
• Add 3 minced garlic cloves and cook for 30 seconds, until fragrant.
• Stir in:
• 1 can (14 oz) crushed tomatoes
• ½ cup low-sodium chicken or vegetable stock
• 1 tsp. Cajun seasoning
• ½ tsp dried oregano
• ½ tsp of red pepper flakes (for heat, optional)
• Cook the sauce over low heat for 10 minutes, stirring from time to time.

Step 4: Combine Everything

• Toss the sauce with the cooked pasta.
• Fold in the shrimp and stir to coat uniformly.
• Add a splash of reserved pasta water for a silkier texture if the sauce is too stiff.
• Top with fresh parsley, Parmesan cheese, and a little lemon juice.
• Serve hot and enjoy!

Choosing the Best Shrimp

The Best Shrimp: Fresh or Frozen?

Fresh and frozen shrimp are both fine for this recipe, but understanding how to choose and prep them makes all the difference.
✔ Fresh Shrimp: Great if you have access to good seafood. Look for shrimp that:

• Have a firm texture
• A clean and briny ( like the ocean) smell
• Are not slimy or mushy

✔ Frozen Shrimp: Less expensive and easier to find than fresh shrimp. If purchasing frozen shrimp, opt for:

• Conveniently raw, peeled, and developed shrimp
• When possible, seek out wild-caught shrimp for superior flavor and quality

💡 Pro Tip: If you’re using frozen shrimp, thaw overnight in the fridge, or run under cold tap water for 15 minutes before cooking.

How to Clean and Prep Shrimp

• Get rid of the shells. If unpeeled, carefully crack the shell, beginning with the legs.
• Devein the shrimp. Use a small knife to cut shallowly along the back and pull out the dark vein.
• Rinse with cold water. This is to get rid of any leftover debris.
• Pat dry with paper towels. Ensures good sear when cooking.

Homemade Cajun shrimp pasta is just better with properly cleaned shrimp.

What shrimp should I use?

Use good-quality fresh or frozen peeled shrimp, or peel and develop your own. You can use any size of shrimp here, as long as you don’t overcook it. I do occasionally get the pre-cooked shrimp, and those only take 1-2 minutes to cook.

How to Make Cajun Spice Blend Everybody Can Enjoy

The difference is the Cajun seasoning. Here’s a simple homemade mix:

• 1 tbsp smoked paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp dried oregano
• 1 tsp dried thyme
• ½ tsp cayenne pepper (to taste)
• ½ tsp black pepper
• ½ tsp salt

Tomato Sauce: What to Know About It for Cooking This Recipe

Instead of heavy cream, we use a lush tomato sauce, so this dish:

• ✔ Lighter and healthier
• ✔ Antioxidant rich (thank you, tomatoes)
• ✔ Creamy and delicious, but lower in calories

What Is the Best Pasta for Cajun Shrimp Pasta?

The right pasta is essential for the perfect Cajun shrimp pasta experience. The pasta you use can change the texture, flavor, and overall appeal of the dish.

Best Pasta Choices:

• ✔ Penne: holds the sauce well and looks great with shrimp.
• ✔ Fettuccine: A good choice if you’re looking for something a bit richer and silkier.
• ✔ Linguine: Great for a seafood pasta dish.
• ✔ Spaghetti: Even if it’s plain Jane, it’s the best vessel for guzzling the flavors of the sauce.

Healthier Pasta Options:

• Whole-wheat pasta—a source of fiber and nutrients.
• Chickpea or lentil pasta—a yummy gluten-free and protein-packed option.
• Zucchini noodles (Zoodles) Great for a low-carb version of this recipe.

Select a pasta appropriate for your diet and taste that pairs well with the spiced Cajun shrimp and tomato sauce.

Best Beverage Pairings

Looking for the ideal drink to pair with your Cajun shrimp pasta? Here are some great choices:

Best Wines:

• 🍷 Chardonnay—a buttery white balances the spice.
• 🍷 Pinot Grigio: Crisp and light, accentuating the flavors of seafood.

Non-Alcoholic Drinks:

• 🥤 Lemonade: Tasty and zesty.
• 🥤 Iced green tea—refreshing and wholesome.

Tips for making the recipe

• Cook the pasta al-dente. That’s because you’ll be tossing it with the sauce and shrimp for a couple minutes after it’s finished cooking, and you want to make sure it doesn’t get too soggy.
• You need to thaw and dry frozen shrimp before cooking. II like to buy frozen shrimp, so when I’ve thawed the shrimp, I always dab it dry so the extra moisture won’t prevent the shrimp from searing properly.
• Be sure not to overcook the shrimp. They just take a few minutes to cook, and if they are overcooked, they become chewy. Cook until they turn opaque pink.
• For a creamier consistency, go in with milk instead of pasta water. I prefer keeping it light with the lemon juice and pasta water being that the garlic and butter provide great flavor to it. Milk is also a great option as well!

Cajun Shrimp Pasta Health Benefits

Not only is this dish delicious, it’s also a nutritional powerhouse! Now, let’s dig into the health benefits of the specific ingredients:

Shrimp

• ✔ Protein-rich yet low-calorie
• ✔ High in omega-3 fatty acids that promote heart health
• ✔ Loaded with antioxidants such as astaxanthin, which promotes anti-inflammatory properties

Tomatoes

• ✔ Loaded with vitamin C potassium, and folate
• ✔ A good source of lycopene, an antioxidant considered to promote skin and heart health
• ✔ Leaves you satisfied but low-calorie

Whole Wheat Pasta (or sub)

• ✔ Supplies fiber for digestion health
• ✔ Helps keep you full longer
• ✔ Has higher amount of nutritious elements than white pasta

Cajun Seasoning

• ✔ Contains spices that promote digestion and metabolism
• ✔ Cayenne pepper can help you become fat-burning detectable.

With healthy swaps such as whole-wheat pasta and fresh complementing, you will be able to enjoy this dish guilt-free!

Serving Suggestions

A delicious and hearty meal, cajun shrimp pasta can also be enhanced with delicious sides and toppings.

Best Side Dishes:

• Garlic Bread: A crunchy side that pairs well with the saucy pasta.
• Roasted Vegetables: asparagus, bell peppers, or zucchini egg up the nutrition.
• Green Salad: A basic salad with a lacy vinaigrette helps balance the spice.
• Steamed broccoli: Provides fiber and a fresh contrast to the rich pasta.

Garnishing Tips:

The bright red sauce, the fresh orange shrimp, fresh parsley or basil for a pop of color, tangy-flavored mint for freshness.

• A squirt of lemon juice brightens the flavors.
• A sprinkle of Parmesan cheese (if you’re not dairy-free) adds savory depth.
• The protein of your Cajun for a richer texture.
• For a creamy but lighter alternative, use cream cheese or Greek yogurt.

Extra Veggies for Nutrition

• Add bell peppers, spinach or mushrooms for extra fiber and vitamins.
• Sauté the veggies with the shrimp to deepen flavor.

Spicier Cajun Pasta

• Add more cayenne pepper in the Cajun seasoning.
• Use more red pepper flakes if you like things spicier.

Dairy-Free Cajun Shrimp Pasta

• Use a cheesy flavor using nutritional yeast in place of Parmesan.
• Skip cream-based additions and opt for extra tomato sauce.

Cajun Chicken Pasta

• Substitute shrimp with grilled or pan-seared chicken if you want poultry.
• Season and cook it the same way.
• And what is even more fun about the dish is that you can customize it as you wish!

Storage and Reheating Tips

If stored correctly, Cajun shrimp pasta will taste equally as good the following day.

How to Store:

• Store: Leftovers can be stored in an airtight container in the fridge for up to 3 days.
• Freezing: If preparing ahead of time, freeze the sauce separately and serve over freshly cooked pasta when reheating.

How to Reheat:

• Stove top: Add a few glugs of broth or water to loosen up the sauce and heat.
• Microwave: Nuke in 30-second increments, stirring between each.
• Melted: in oven, bake at 350°F (175°C) for around 10 minutes

When reheating, be careful not to overdo it, or the shrimp will lose its tenderness.

Common Mistakes to Avoid

Even basic recipes can go bad if you’re not paying attention. Here are a few of those mistakes to avoid:

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