Cajun Sausage Pasta Bake
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You’d never know I used to be a pasta hater with all the pasta recipes I’ve added to the blog recently. From the garlic parmesan mac and cheese to the taco pasta bake, I’ve definitely been exploring all pasta-bilities. I know you hear this all the time, but this cajun sausage pasta bake could be my favorite pasta recipe to date.
I’m not sure if it’s all the veggies, the creamy sauce, or the cheddar sausage and melted cheddar on top—I just know I love it.
And that’s a penne for your thoughts.
How to Make Cajun Sausage Pasta
Puns and dad jokes aside, this recipe is super easy to make. If you have an oven safe skillet, you can make the entire thing in one pan.
Here’s a quick look at what you’ll need:
- lower fat sausage links
- zucchini and red bell pepper
- reduced fat alfredo, marinara, and cajun seasoning
- a lower carb pasta like Banza (chickpea pasta)
- shredded cheddar (optional)
For an ever lower carb pasta, you might look into something like the Palmini I used in my Kung Pao Shrimp Noodles recipe.
Prepping the Veggies
Most of the recipe is simply cooking pasta and mixing sauce ingredients together. The most complex step will be slicing and dicing the zucchini, pepper, and sausage.
For my fellow minimal chefs, check out the video below to see an easy way to get things choppin’.Also, there’s no shame in taking a shortcut of using pre chopped veggies if you can find them.
Sausage Jokes Are the Wurst
In case you’re wondering, you can use any sausage you’d like. You could even skip the sausage altogether and use something like shrimp instead. (If you go this route, cook the veggies first and add the shrimp in the last minute or two.)
You’ll see in the recipe card below I used Johnsonville Turkey and Cheddar Sausages. As much as I hate typing it, this is my sausage of choice. I’ve used it in my chili dog tater tot casserole, bite size pretzel dogs, and a handful of recipes in my breakfast cookbook.
For comparison, each one has 120 calories, 10g protein, 4g carbs, and 6g fat. There are certainly lower fat options out there if you wanted to save some calories!
Sauce It Up
The sauce for the cajun sausage pasta is crazy simple with nothing but alfredo, marinara, and cajun seasoning. You’ll find cajun seasoning in the spices section of every grocery store I’ve been on.
In terms of brands, I used McCormick, but you could use just about anything. An important note with any sauce is to actually taste it. Every palate is different, and you may find my recommendation too strong or not strong enough!
If you wanted to add a bit of protein to the recipe, you could probably get away with replacing half the alfredo with equal parts plain fat free Greek yogurt. When everything is melded together, you’ll never know it’s there.
You could also go with something like the cheese sauce in my cajun low fat mac and cheese recipe.
Final Cajun Sausage Pasta Recipe Notes
I always like to add that I do my best to keep recipes as simple as possible. You’re always encouraged to get creative with my recipes and make them your own. Have fun!
And if you do make this cajun sausage pasta, let me know! Take a photo of your creation and tag me on Instagram @mason_woodruff. Or you can join my free Facebook group and share it with the Proton Party.
- 8 oz (dry) Banza Penne , or your choice of pasta
- 1 C (244g) Light Alfredo Sauce
- 1/2 C (120g) Marinara
- 2 tsp Cajun Seasoning
- 1/2 C (56g) Shredded Cheddar
- 1 Zucchini, chopped
- 1 Red Bell Pepper, chopped
- 4 Turkey Sausages, sliced (I used Johnsonville Turkey and Cheddar)
- Preheat oven to 400F.
- Cook the pasta according to its packaging.
- Chop the zucchini and red bell pepper and slice the sausages before adding to a large skillet over medium-high heat.
- Continue cooking, stirring occasionally, until the sausages develop a crisp exterior. (Over medium-high heat, this should take ~12 minutes.)
- While the pasta and sausage/veggie mix cook, mix the alfredo, marinara, and cajun seasoning together.
- Add the sauce to the sausage and veggies after they've cooked, stirring well.
- Drain the pasta and add to the pan, stirring to fully coat the pasta in sauce.
- If you have an oven safe skillet, top with cheese and bake for 5 minutes or until the cheese is melted. Without an oven safe skillet, transfer the cajun sausage pasta to an 8x8 baking dish before topping with cheese.
- Top with fresh parsley or parsley flakes and enjoy!
- Each serving has 7 Smart Points.
- 1 serving = 160 grams or about 1 cup
Nutrition Information:Yield: 8 Servings Serving Size: 1 Cup (160g)
Amount Per Serving: Calories: 220 Total Fat: 9g Carbohydrates: 22g Protein: 15g
More Healthier Pasta Recipes You Might Like
I told you I’ve had a serious case of impasta syndrome lately. So, I figured I’d share a few recent additions to the collection. From left to right: chicken bacon ranch mac and cheese, garlic parmesan chicken pasta, breakfast mac and cheese
And you can find all of my pasta recipes on my healthy pasta recipes Pinterest board!