Description
A high-protein, flavorful pasta dish designed for meal prep that tastes better on day two. This spicy Cajun sausage pasta features a creamy, emulsified sauce that holds up well in the fridge for 4-5 days.
Ingredients
Scale
- 1 lb Smoked Sausage (Andouille or kielbasa), sliced into half-moons
- 1 large Yellow Onion, diced
- 2 medium Bell Peppers (green and red mix), diced finely
- 4 cloves Garlic, freshly minced
- 1 can (14.5 oz) Diced Tomatoes (fire-roasted preferred), drained
- 1 cup Heavy Cream (or half-and-half/coconut milk)
- 2 tbsp Cajun Seasoning (e.g., Zataran’s or Tony Chachere’s)
- 12 oz Pasta (Penne or Rigatoni)
- 1/2 cup Chicken Broth (low-sodium)
- 2 tbsp Unsalted Butter
- 1/4 cup Fresh Parsley, chopped
- 1/2 cup Shredded Cheddar or Mozzarella (optional)
- Salt and water for boiling pasta
Instructions
- Dice onions and bell peppers, mince garlic, and slice sausage into half-moons.
- Bring a large pot of salted water to a boil. Cook pasta until al dente. Reserve 1 cup of pasta water before draining.
- Heat a large skillet over medium-high heat. Sear sliced sausage for 3-4 minutes until browned. Remove and set aside.
- In the same skillet, melt butter. Sauté onions and bell peppers for 5 minutes until softened. Add garlic and cook for 1 minute until fragrant.
- Sprinkle Cajun seasoning over vegetables and stir for 30 seconds. Pour in chicken broth and scrape up browned bits. Simmer for 2 minutes.
- Add diced tomatoes and heavy cream to the skillet. Stir well and return sausage to the pan. Simmer for 5-7 minutes until sauce thickens.
- Add drained pasta to the skillet. Toss with sauce, adding reserved pasta water gradually until the sauce is glossy and coats the noodles.
- Remove from heat, stir in fresh parsley, and divide into containers while warm. Let cool completely before refrigerating.
Notes
Undercook pasta by 1 minute as it will be reheated. Do not skip the pasta water; it emulsifies the sauce. Let pasta cool to room temperature before storing to prevent condensation. Spice level can be adjusted by reducing Cajun seasoning or using mild sausage.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Cuisine: Cajun
Nutrition
- Serving Size: 1 serving (approx. 1
- Calories: 450
- Sugar: 6
- Sodium: 800
- Fat: 18
- Saturated Fat: 8
- Carbohydrates: 50
- Fiber: 3
- Protein: 25
Keywords: Cajun sausage pasta, meal prep lunch, spicy pasta, high protein lunch, easy dinner, batch cooking, gluten-free option