Cajun Sausage Pasta Bake

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.

three images of cajun sausage pasta with title text on a white banner

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.

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.

cajun sausage pasta in a white bowl with a spoonful of pasta over it
4.95 from 20 votes
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Cajun Sausage Pasta Bake

Lower carb pasta with chopped zucchini and bell pepper, turkey cheddar sausage, and creamy cajun sauce. 

Course Main Course
Cuisine American
Keyword pasta
Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Servings 8 servings
Calories 220 kcal
Author Mason Woodruff

Ingredients

  • 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)

Instructions

  1. Preheat oven to 400F.

  2. Cook the pasta according to its packaging. 

  3. Chop the zucchini and red bell pepper and slice the sausages before adding to a large skillet over medium-high heat.

    sliced sausage with chopped zucchini and bell pepper in a skillet
  4. Continue cooking, stirring occasionally, until the sausages develop a crisp exterior. (Over medium-high heat, this should take ~12 minutes.)

    sliced sausage with chopped zucchini and bell pepper in a skillet
  5. While the pasta and sausage/veggie mix cook, mix the alfredo, marinara, and cajun seasoning together. 

    alfredo sauce with marinara and cajun seasoning in a glass bowl
  6. Add the sauce to the sausage and veggies after they've cooked, stirring well. 

  7. Drain the pasta and add to the pan, stirring to fully coat the pasta in sauce.

  8. 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. 

    cajun sausage pasta in a glass baking dish with shredded cheddar on top before baking
  9. Top with fresh parsley or parsley flakes and enjoy! 

Recipe Notes

  • Each serving has 7 Smart Points.
  • 1 serving = 160 grams or about 1 cup 
Nutrition Facts
Cajun Sausage Pasta Bake
Amount Per Serving (1 serving)
Calories 220 Calories from Fat 81
% Daily Value*
Fat 9g14%
Carbohydrates 22g7%
Protein 15g30%
* Percent Daily Values are based on a 2000 calorie diet.

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

three images of healthy pasta recipes

And you can find all of my pasta recipes on my healthy pasta recipes Pinterest board



11 thoughts on “Cajun Sausage Pasta Bake”

  • 5 stars
    I have never made anything that tastes THIS good. I put a half tsp less of cajun and it had the perfect heat! Love love love

  • 5 stars
    Made this and it was soo good! I added spinach just because I needed to use it up. My husband loved it too, we also loved the sloppy joes! Especially love feeling like I’m eating some serious comfort food but i don’t have to feel bad about it.

    • 5 stars
      So good! We added half of a red onion and ended up using a 5-pack of cajun chicken sausages. My husband likes things spicy so we also added a little sriracha.

  • 5 stars
    I left out the bell pepper (YUCK!) and added onion, fennel seed, jalapeno, spinach, garlic, and used lots of Creole seasoning. I absolutely LOVE this pasta and actually dreamed out it! I had food prepped enough to keep a few in the freezer for the future, but ended up pulling them out because I couldn’t wait to eat more of it. So good!!!

  • 5 stars
    Love this recipe! I found Turkey Suasages to help lower the fat and it is one of my favorite go to recipes!

  • 5 stars
    This is one of my go-to meal prep lunches. It’s so delicious and versatile. I switch out the turkey sausage for hillshire turkey kielbasa and sometimes add in shrimp to give it a jambalaya feel!

  • 5 stars
    Very good! Next time I’ll leave out the bell peppers due to hubby not liking them. I think this is a good recipe to modify too. I think zucchini, mushrooms and Italian turkey sausage would be good. You could even do zucchini noodles.

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