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Pasta is often one of my go-to dinner options when I’m craving something quick, simple and delicious. This creamy Cajun Shrimp Alfredo Spaghetti only takes 30 minutes to make from start to finish. It’s packed with flavor and protein but the list of ingredients is short and simple.
You won’t believe the sauce is made without any butter or heavy cream because it’s so rich and decadent. I use a combination of light (5%) cream and cottage cheese to create a smooth and thick sauce that mimics the texture of any restaurant-style Alfredo. All you need to do is throw a few ingredients into a blender and your sauce is ready.
While you wait for the water to boil then for the pasta to cook, you’ll sear up some Cajun seasoned shrimp (this would be great with chicken, too!). Onions and garlic get sautéed in the same pan and in goes the sauce. A little Parmesan cheese and extra spices give it the final touch then the shrimp and cooked spaghetti go in.
I love to use protein pasta for this recipe. Between the shrimp, cottage cheese, Parmesan and protein pasta, each serving of this easy, delicious dinner packs about 63g of protein. Regular pasta works great here too, and you can use any shape you like!
One important note for this recipe: be careful with the salt. A lot of Cajun seasoning blends already include salt, and the pasta water that keeps the sauce silky is also already seasoned with salt. Wait until the very end to taste test, then add salt a pinch at a time if desired.
Creamy Cajun Shrimp Alfredo Spaghetti (High Protein and No Heavy Cream)
Equipment
- 1 large sauté pan or skillet
Ingredients
- 1 cup cottage cheese (I use 2% but any percentage works)
- 2 tsp Cajun seasoning, divided, or more to taste
- ½ cup light cream (5%)
- 160 g protein pasta of choice, or regular pasta (see Note 1)
- ½ cup pasta water, or up to 1 cup as needed
- Cooking spray or 1 tbsp avocado or olive oil
- 200 g shrimp, tails removed and patted dry (see Note 2)
- ½ cup onion, diced
- 5-6 cloves garlic, minced
- 1 tsp dried parsley
- ½ cup Parmigiano Reggiano grated and divided
- Salt, to taste (see Note 3)
- Fresh parsley, for serving
Instructions
- In a small blender, combine the cottage cheese, 1 tsp Cajun seasoning and the light cream and blend until smooth; set aside until ready to use
- Bring a medium pot of water to a boil and season generously with salt
- Cook the pasta according to package directions until al dente; reserve 1 cup of pasta water, then drain and set aside
- Season the shrimp on both sides with 1 tsp Cajun seasoning
- Heat a large sauté pan or skillet over medium high heat then spray with cooking spray (or add 1 ½ tsp of oil)
- Add the shrimp and cook for 2 minutes on each side or until cooked through then remove from the pan and set aside
- Reduce heat to medium low and spray with a little more cooking spray (or add the remaining oil)
- Add the onion, seasoning with a pinch of salt, and cook for 4-5 minutes until softened
- Add the garlic and cook for an additional 30 seconds until fragrant
- Pour in the reserved sauce and stir, then scrape the bottom of the pan
- Add a ladle of pasta water and stir until combined, then add the dried parsley and more Cajun seasoning to taste
- Add most of the Parmesan cheese, reserving a little for topping, and stir until melted
- Add the cooked pasta and mix, then return the shrimp to the pan and toss to combine everything
- Add more pasta water, a little bit at a time, until the sauce is smooth, creamy and silky
- Season with salt to taste then serve with the reserved Parmesan and a little parsley (see Note 3)
Notes
Nutrition
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