Cajun Sausage Pasta Bake

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

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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 even 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 use shrimp or sausage and shrimp like I used in my low carb jambalaya recipe. (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. For comparison, each one has 120 calories, 10g protein, 4g carbs, and 6g fat. If you live near a Trader Joe’s, I love their chicken sausage options. I recently used their garlic harb sausage in my Italian Sausage Pasta Bake, which has similar ingredients to this recipe.

Update 3/1/21: TJ’s now has an andouille chicken sausage that I used to make Instant Pot Red Beans and Cauliflower Rice

marinara and alfredo added to the mixture

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! 

One way to have fun and mix things up might be using the pasta and sauce from this recipe with my air fryer cajun chicken and veggies.

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

Cajun Sausage Pasta Bake

Yield: 8 servings
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes

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


  • 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)


  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.
  4. Continue cooking, stirring occasionally, until the sausages develop a crisp exterior. (Over medium-high heat, this should take ~12 minutes.)
  5. While the pasta and sausage/veggie mix cook, mix the alfredo, marinara, and cajun seasoning together. 
  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. 
  9. Top with fresh parsley or parsley flakes and enjoy! 


*If you want to make a homemade cajun seasoning, check out my Five Guys cajun fries seasoning.

Each serving has 7 WW SmartPoints (blue).

Nutrition Information:
Yield: 8 Servings Serving Size: 1 Cup (160g)
Amount Per Serving: Calories: 220Total Fat: 9gCarbohydrates: 22gProtein: 15g

Want more kinda healthy recipes?

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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: queso mac and cheese with ground beef, Ninja Foodi bacon mac and cheese, and breakfast mac and cheese

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

63 thoughts on “Cajun Sausage Pasta Bake”

  • 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

  • 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.

    • 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.

  • 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!!!

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

    • I haven’t. Seems like cooking them separately would be just as fast, but you could try it out!

  • 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!

  • 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.

  • I made a version of this today, used cajun-flavored turkey kielbasa, large elbow noodles, and improvised broccoli instead of the zucchini, peppers, and onions because I completely forgot to pick them up at the store and had broccoli on hand. It tasted great! Like a cajun mac and cheese.

  • This is one of my go to meals. I cook mine entirely in one pan on the stove top without putting it in the oven. 5 stars every time!

  • My husband and I don’t eat a lot of spicy foods. This had the perfect amount of heat for us. The sauce was so yummy and easy to make! I made this one week for meal prep and on day 5 I still was enjoying it!

  • This recipe is exactly as advertised, or as explained above. It’s simple to make, its cheesy deliciousness and gives good alternatives to make it a lighter. This was the first time my husband or I had tried chic pea pasta and it was pretty good! However, I did change the sausage to Kielbasa. The first time I made this recipe was for a Dinner party so I doubled it, which was easy and nice to make for a bigger group. Plus we had plenty of left overs to enjoy later.

  • This recipe is exactly as advertised, or as explained above. It’s simple to make, its cheesy deliciousness and gives good alternatives to make it a lighter. This was the first time my husband or I had tried chic pea pasta and it was pretty good! However, I did change the sausage to Kielbasa. The first time I made this recipe was for a Dinner party so I doubled it, which was easy and nice to make for a bigger group. Plus we had plenty of left overs to enjoy later.

  • This is one of my go-to meal preps!! Hands down my favorite recipe from Mason! I usually sub out the turkey cheddar sausages for “Mozzarella Roasted Garlic Chicken Sausages” from SAM’s Club!!

  • This is one of the best recipes we’ve tried so far! We exchanged the meat for lean ground turkey to make it a little healthier and it was so good still!! Gotta love the sauce mixture.

  • Drool worthy! My husband doesnt typically like the “healthy” recipes but he loves this! Banza pasta is fire, such a great pasta substitute. We couldn’t find light alfredo so just used marina, but still so good! Our favorite Mason recipe!

  • If I could give this more stars, I would. I’ve made this quite a few times and sometimes I double the amount of zucchini & red peppers just to get more veggies in. It’s still just as creamy!

  • This is one of my top three favorite recipes. I think I’ve prepped this three weeks in a row now. The only changes I make:

    -I do 2oz of pasta per serving since the macros are still good even with doubling it. I also double the sauce/Cajun seasoning, but not the sausage or veggies.
    -I didn’t do the zucchini, but saw some others subbed some other veggies, so I might try that next time!

    Definitely one we rotate through often! Thanks for the great recipe!

  • I absolutely love love love this recipe!! So did my picky boyfriend who hates when I make meals “healthier”.
    I can’t express how incredibly happy I have found masons website and instagram. I am counting macros and making his meals have made it so much easier and livable! I enjoy my food with his meals!
    I am down 4% body fat and loving life with all the help of his recipes. They are so incredibly easy and cooking and buying the ingredients are so incredibly easy and reasonable.

  • This is one of our staples! And you can add in other proteins or veggies too (we love adding in shrimp and onion). It’s good with or without baking as well!

    • Mason has been my go to guy since my recent diabetes diagnosis. I always go straight to the carb count when checking a new recipe and I’m always pleasantly surprised.

      This recipe does not disappoint. Pretty easy to make, like the Banza pasta, great flavor and my kids loved it!

  • This is by far one of my most made recipes from this blog… so good it doesn’t feel like a “healthier” version of anything! Easy to boot!

  • Incredible! I use andouille sausage in this recipe and takes it to the next level. This recipe is so easy and so delicious and has become a staple in our house

  • This is one of my favorite. Made it twice now. I use a little less cujan and the second time around I make sure the sausage was cooked and crisp before adding in the veggies. Which was really great. Love this recipe

  • We’ve made this recipe so many times since discovering it. It’’s a healthy, cheap meal and a great option for keeping most of the ingredients ready in the pantry when the mood strikes. We’ve tried it with rotisserie chicken as well and it was just as good!

  • Being from the south, This is one of my favorite recipes! I love sausage and zucchini so this is a winner for me. I’ve never mixed red sauce and Alfredo sauce and once we discovered this recipe I had to share it with my friends! It’s a good mix and great for picky eaters too!

  • Hands down best casserole! I bulk up the zucchini so it makes bigger portions and use part skim mozzarella for a few less cheese calories

  • Loved this recipe so much! Such a great comfort food and so much flavor! You’re helping me win my husband over to healthier foods… before when I cooked “healthy” there was never any flavor! Not anymore! Going to try your s’mores pie this week and can’t wait!

  • This pasta bake is the first Mason recipe that I tried and it definitely hasn’t been the last! I found the directions to be easy to follow, ingredients are simple and the flavor was off the charts!! I’ve made this recipe twice and have used TJ’s whole wheat pasta instead of Banza both times and it worked great. I also did half the Alfredo sauce and half low fat greek yogurt, and you couldn’t even tell that it was slightly “healthier”. On my second try, I did about half the pasta amount and doubled the zucchini for additional veggies – no regrets 🙂 This dish will definitely be making a regular appearance at my house!

  • One of my Go-tos for meal prep week. I’ve made it with chicken, ground turkey & shrimp! Instead of the Cajun seasoning, I use creole seasoning!

  • This Cajun pasta bake is really good easy to make and taste great. It reheated very well still taste great. Nice to have a healthy Cajun dish .

  • This is one of my favorites, and is in my weekly rotation of meal prep. I’m on WW and this provides a good size portion for the points and is easy to make. It makes for great leftovers and freezes well too. I use Ragu Simply Cauliflower Alfredo sauce, whole wheat penne pasta, and Velveeta cheddar cheese shreds. I’ve used both Creole and Cajun seasonings and it tastes great either way. Thanks Mason!!

  • This recipe was delicious! I love anything with a kick to it, but my wimpy kids can’t handle the heat. So, I made sure to adjust the spice accordingly. I also found that because my kids ate it so quickly, I doubled the veggies it called for. They keep asking for me to make it again.

  • Definitely a must to try. Perfect bulk recipe for meal prepping for the week! I don’t even bake it with cheese usually, and it’s pretty amazing!

    I also made this recipe dairy free! Victoria’s vegan alfredo is what I used for the alfredo sauce, and I use a lower carb marinara from Rao’s brand. Once again, I nixed the cheese, and it is an amazing recipe. I have made 10+ times since discovering this recipe!

  • I’ve made this recipe a few times. It’s easy to make and super tasty! The last time I made it I used frozen peppers since I didn’t have a fresh one and it still tasted great. The Cajun spice gives it just the right amount of flavor without being too overpowering.

  • Made this recipe many times because of how easy and yummy it is!! Last night I tried it with half Greek yogurt instead of Alfredo and it didn’t turn out good at all 🙁 not sure why. It was clumpy and just kinda gross.

  • Anything that I can find to hide turkey sausage in is a crowd pleaser in my house. My boyfriend loves sausage but I always buy the healthier turkey option which he hates. He didn’t even know that’s what was in here. The blend of Alfredo and marinara to make “pink sauce” was mind blowing. Now I catch myself doing it on spaghetti nights. This recipe is a must try.

  • This is our all time favorite WW dinner! My entire family loves it which makes dinner so much easier…no making another meal for the kids. Just the right amount of heat – we love using Luzianne’s Cajun Seasoning in it!

  • This is my go-to for meal prep, it’s delicious and quick which is SO important to me since I’m so busy trying to navigate PA school and being healthy. I usually add 2 TBSP of Cajun seasoning because I like it to be a bit spicier! This recipe is healthy but I feel like I’m cheating on my diet because it’s so good!

  • We tried this on the weekend and it was amazing. We added a bunch of broccoli as well. Made great leftovers.

  • This was a huge hit with my husband which is always a plus! I couldn’t find light Alfredo, so I used a plant-based Alfredo and was a little worried it affect the taste, but I don’t think I could tell a difference! It turned out just as creamy as a traditional pasta dish and the turkey cheddar sausage was the perfect addition!

  • I’m unable to leave a star rating for some reason, but 10/5 stars. This recipe is the one that other recipes wants to be. This recipe took my life and brought me to a new world. This recipe is so amazing, that none of my friends realize it’s actually macro friendly. I make this ALL THE TIME. I will rotate the turkey for Cajun chicken. I also like to add extra spices and seasonings to the mixture for more of a diverse flavor profile. This is the recipe that I wish every other recipe could live up to. 🙌🏼🙌🏼

  • OMG! This is seriously delicious. Pasta is always such an off limits food when trying to lose weight, but this recipe makes it a possibility, Making it for the second time today!

  • This is SO good, just like the rest of Mason’s recipes. I’m a huge fan of casseroles for meal preps and this one holds up perfectly. I made this with shrimp instead of sausage and was impressed!

  • I am obsessed with this recipe and even my husband loves it! He is not a fan of macro-friendly recipes typically, but this one doesn’t feel like your skimping on flavor at all. It is a go-to for me! I usually add onions and garlic to the veggies.

  • Me and my wife live this! It’s so easy to make and we love the veggies in it. I used some jalapeño cheddar sausage with it one time and it was so good.

  • This is my new favorite recipe! I use a bag of frozen bell pepper strips and frozen okra. I put them in the pan first and then add the sausage a few minutes later.

  • Subbing for Celiac.

    One recipe to rule them all – this is hands down the most made recipe in my household. The best part about it is that Banza is already GF! so are the Johnsonville brats in this recipe. For the alfredo, Classico light is gluten free and worked great. I have this one memorized at this point, and can whip it up for dinner in no time!

  • Love this quick and easy recipe. It has so much color and lots of flavor to leave you feeling satisfied.

  • This was SUCH a good recipe!! I made this for my whole family (parents & younger siblings) when I was home & they loved it!! They are PICKY & let me tell ya, if I say something is even just a little bit “healthier” they lose it lol but this was a win! No leftovers went to waste. I didn’t have a skillet at the time & didn’t want to dirty an extra dish—lol—so I personally just topped with cheese & covered until it was melted! Turned out GREAT! We paired with a basic bag of some sort of frozen veggies! Seriously this is so good for every eater in your house 🤤 even the no spicy at all kinda eaters!

  • I made this for my family full of picky eaters & it was a hit!! Even for all those “I hate spicy food” people! When I made this I did not have access to a skillet to pop in the oven after, and I didn’t want to dirty the extra dish to throw in a baking dish so I just covered in cheese & covered the pan to let melt for a bit & it was delicious! So if you don’t have the proper cooking materials—or are lazy—that works great!! Paired with some frozen veggies & absolutely no leftovers went to waste!

  • Loved this combination! I would have never thought to mix sauces but it was wonderful! I used black bean pasta because I had it on hand.

  • Made this on Friday and it was a hit! Super creamy and flavorful. I used whatever chicken sausage I had.

  • Have been dying to make this for some time and finally got around to trying it out! SO YUM. I love that the recipe is so versatile in that you can sub in different types of sausages/kielbasa and veggies. It makes it fun to make again & again by switching it up!

  • Made this last week and it was so good! It is so flavorful and I love that it has some creaminess, but not all the fat! I used turkey kielbasa because it was what I had. Delicious!

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