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)
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. Another nice addition might be tomatoes, like in my Traeger Smoked Cajun Pasta recipe.
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 herb 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
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 Bake
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)
- 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!
*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
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
Sunday 12th of June 2022
Questions : 1 - where can find LIGHT alfredo sauce?
2 - when you say 4 sausages, is it 4 of the big U shaped sausages?
Monday 13th of June 2022
H-E-B has their own brand as well as a Famiglia Romana brand available. As for the sausages, it's 4 smaller sausages. I mentioned the brand I used in the recipe card if you want to Google it to see what they look like. Hope that helps!
Wednesday 12th of January 2022
Hi Mason, can I cook this without the baking it in the oven portion? Also, if I wanted to increase the servings to say, 11 servings, how much should I increase my ingredients by?
Thursday 13th of January 2022
You can definitely make it without the baking portion. If you still wanted cheddar, you could either stir it in with everything else or add to the top and cover to melt. To increase the yield, you could multiply everything by 1.5x to get 12 servings.
Friday 20th of August 2021
This is hands-down the recipe I made from Mason. My S.O. absolutely loves it ("one of the best lunch pastas") and ended up bookmarking the link on his phone so he can send it to others when they ask for it! I usually use regular alfredo (easier) and double the veggies and add mushrooms.
Wednesday 18th of August 2021
I found this recipe through Tighter Together and made it again this week and oh my goodness it’s so good! And easy to make!
Friday 16th of April 2021
I love this recipe! The flavors are so tasty and the creaminess is just right. It's hard to find a light alredo where I live but I do what I can to lighten this. The veggies are great but my boys find this a little spicy (I love spice, them not so much) so I tend to reduce the cajun when cooking and then add a little more in my own bowl.