High Protein Louisiana Cajun Pasta Recipe
We are back with another Sunday Meal Prep recipe to keep you full and satisfied while trying to hit those macro goals! This High Protein Louisiana Cajun Pasta Recipe has very little cooking and virtually no prep work and will keep you on track for the week. Turkey sausage is air-fried to make it crispy and added to a bowl of cooked protein pasta. Then it’s topped with a Cajun cream sauce, delicious parmesan cheese, a sprinkling of Cajun seasoning, and a squeeze of fresh lemon juice for brightness. Who said that meal preps had to be boring and flavorless? Not on my watch!
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Since I’ve been focusing on Louisiana favorites on the Blog recently, I wanted to bring meal preps that complement that theme. Most of the time, people feel that when they are on a health journey and trying to lose weight, all pasta dishes must be exiled. But that’s not the case. Some mindful swaps in some of your favorite pasta dishes will keep them in your food rotation without guilt. The pasta I chose today has quite a bit of fiber and protein. The calorie count is also pretty low considering it’s an alfredo dish. My goal is to be healthier and live in a world with comfort food!
Another great thing about this meal prep is that it can be customized and changed in many ways. Use your favorite marinara or pesto if you dislike alfredo sauce. You can even use different types of proteins like shrimp, crispy chicken, pork, and beef to make combinations that will suit your taste preference. It’s also a good dish to hide some vegetables for extra nutrients. Fresh ingredients like spinach, zucchini, green or red bell peppers, onions, sauteed mushrooms, etc… would add nice color, crunch, and even more flavor.
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This meal prep is also super affordable. We are talking about four meals for under 10 dollars! That’s pretty amazing, especially considering that it’s good for you. People are often deterred from cleaning up their eating habits because of the expense, but it’s possible to save some money and eat well. (One thing that helps is to make food in your own kitchen instead of eating out and running through the drive-thru.) And finding a pasta dish at a restaurant with macros this good will be nearly impossible. Lower carb, lower calorie, and higher protein dishes are just rare.
10 Science-backed reasons to eat more protein!
Tips for the High Protein Louisiana Cajun Pasta Recipe
- If you are anything like me and want to up the spice level without changing the macros, opt for red pepper flakes or cayenne pepper. They get the job done!
- If you aren’t concerned about the macros in this dish, I would highly recommend swapping the turkey sausage for andouille sausage. There’s just nothing like the cajun spices in it. The end result will be way more like an authentic Louisiana Pasta Dish.
Make this High Protein Louisiana Cajun Pasta Recipe with me on YouTube!
High Protein Louisiana Cajun Pasta Recipe Ingredients:
- 8 oz. Banza Rotini protein pasta cooked
- 1 cup Classico Four Cheese alfredo sauce
- 8 oz. Eckrich Skinless turkey smoked sausage
- 8 teaspoons grated parmesan cheese
- Tony’s Cajun seasoning to taste
- The juice of 2 lemons
- Black pepper to taste
High Protein Louisiana Cajun Pasta Recipe Instructions:
- First, cook pasta per the package directions over medium heat for about 7-8 minutes or until al dente. Then, drain and rinse the cooking liquid off of the pasta. (It’s starchy and can make the pasta gummy.) You can also save some of the pasta water to add to your alfredo sauce once you’ve drained the pasta.
- Second, slice the turkey sausage into bite-sized pieces and place them in the air fryer at 400 degrees F. for 10 minutes or until they become golden brown. (Rotate them halfway through.) If you don’t have an air fryer, a large skillet will work just fine to brown the sausage slices.
- Third, mix the alfredo sauce and lemon juice in a small bowl to make the creamy sauce.
- Next, grab your meal prep containers and get ready to layer the High Protein Louisiana Cajun Pasta Recipe.
PUTTING IT TOGETHER:
- First, add 1 cup of the cooked pasta to the meal prep container.
- Second, add 2 oz. of the cooked turkey sausage to the cooked pasta.
- Third, add 1/4 cup of the alfredo sauce to the turkey sausage.
- Next, sprinkle 2 teaspoons of grated parmesan cheese on top.
- Then, sprinkle Tony’s cajun seasoning and black pepper on top (to taste).
- Finally, place the lid on the meal prep container and store it in the fridge.
- When you are ready to eat, place it in the microwave until the pasta is heated thoroughly, and enjoy!
Storage for the High Protein Louisiana Cajun Pasta Recipe:
- Store the High Protein Louisiana Cajun Pasta Recipe in airtight containers in the fridge for up to 5 days.
What are the Macros for this High Protein Louisiana Cajun Pasta Recipe?
Makes 4 servings (Nutritional information below is for 1 serving = 1 bowl)
- Calories – 375
- Protein – 21 grams
- Carbs – 38 grams (net)
- Fat – 14.5 grams
Check out some of my other Sunday Meal Prep recipes!
Easy Beef Enchiladas with Spicy Pico
Low-Calorie Chocolate Protein Oreo Fluff
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High Protein Louisiana Cajun Pasta Recipe
Equipment
- 1 Pot
- 4 Meal Prep Containers
Ingredients
- 8 oz. Banza Rotini protein pasta cooked
- 1 cup Classico Four Cheese alfredo sauce
- 8 oz. Eckrich Skinless turkey smoked sausage
- 8 teaspoons grated parmesan cheese
- Tony’s Cajun seasoning to taste
- The juice of 2 lemons
- Black pepper to taste
Instructions
- First, cook pasta per the package directions over medium heat for about 7-8 minutes or until al dente.
- Then, drain and rinse the cooking liquid off of the pasta. (It’s starchy and can make the pasta gummy.) You can also save some of the pasta water to add to your alfredo sauce once you’ve drained the pasta.
- Second, slice the turkey sausage into bite-sized pieces and place them in the air fryer at 400 degrees F. for 10 minutes or until they become golden brown. (Rotate them halfway through.) If you don’t have an air fryer, a large skillet will work just fine to brown the sausage slices.
- Third, mix the alfredo sauce and lemon juice in a small bowl to make the creamy sauce.
- Next, grab your meal prep containers and get ready to layer the High Protein Louisiana Cajun Pasta Recipe.
PUTTING IT TOGETHER:
- First, add 1 cup of the cooked pasta to the meal prep container.
- Second, add 2 oz. of the cooked turkey sausage to the cooked pasta.
- Third, add 1/4 cup of the alfredo sauce to the turkey sausage.
- Next, sprinkle 2 teaspoons of grated parmesan cheese on top.
- Then, sprinkle Tony’s cajun seasoning and black pepper on top (to taste).
- Finally, place the lid on the meal prep container and store it in the fridge.
- When you are ready to eat, place it in the microwave until the pasta is heated thoroughly, and enjoy!
