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This Light Cajun Shrimp Pasta is the healthier version of my beloved Cajun Shrimp Pasta. I first tried this type of dish at the restaurant Bahama Breeze. When the chain left our area, I knew I had to figure out how to make this pasta dish. From what I learned the Calypso Shrimp Pasta is no longer on the menu, so good thing you found this post! I didn’t grow up eating Cajun food and it was totally foreign to me as a Hoosier. I was hooked however when I realized how insanely flavorful Cajun food is. It’s like a sucker punch to your tastebuds in the best way possible. I successfully recreated the dish years ago but just recently decided to make a lighter version. The original sauce includes a stick of butter, a cup of heavy whipping cream and a cup of parmesan cheese. Therefore, it’s an absolute calorie buster.


I used a lot of the original recipe in this light Cajun shrimp pasta along with the strategy and ingredients I use in my light alfredo sauce recipe. You can make a delicious cream sauce by blending cream cheese, skim milk and grated parmesan cheese. Grab a small blender for this. It does an amazing job emulsifying everything. I’m convinced that gadget is the secret to the sauce.


Similar to the original this lighter sauce starts off with butter and garlic. Again, the original has one stick of butter compared to only 1 tablespoon in this recipe. Don’t worry, it’s enough butter as long as you cook on low medium heat. Strained petite diced tomatoes get added to the butter and garlic. Followed by seasoning, fresh chopped green onions and large shrimp. When the shrimp are pink, they come out. The cream sauce goes in. Once the sauce has thickened the shrimp go back in the pan and you’re ready to serve over linguini. I recommend Banza pasta for this. It’s made with chickpeas and adds more protein to the dish. If you can’t find it in your store grab the spaghetti here.


This healthy version is the closest recipe yet to the original. You’d never know it was the light version because the flavor and texture of the cream sauce is identical. I’m so proud of this recipe and I hope you love it!



Light Cajun Shrimp Pasta

A light creamy pasta dish that packs Cajun flavor and a little heat.
4.17 from 6 votes
Course Dinner
Servings 3


  • 1-2 lbs raw shelled deveined shrimp thawed
  • 3 cloves garlic minced
  • 1 tbsp salted butter
  • 1 can petite diced tomatoes strained
  • 1/2 c green onions chopped
  • 1/2 c chicken stock
  • 1/2 c clam juice
  • 1 tbsp Old Bay Cajun seasoning
  • 1/2 tsp kosher salt
  • 1/2 tsp black pepper
  • 1/4 tsp cayenne
  • 1/8 tsp ground thyme

Cream Sauce

  • 4 oz whipped cream cheese
  • 3/4 c skim milk fairlife
  • 1 1/2 tbsp grated parmesan cheese


  • Melt butter just under medium heat in a pan.
  • Add minced garlic and cook 2 minutes.
  • Add strained tomatoes and cook for 10 minutes. Smash the tomatoes once softened.
  • Add the chicken stock, clam juice, seasoning and green onions to the pan. Simmer and allow to reduce for ten minutes.
  • While that cooks make the cream sauce in a small blender. Add softened whipped cream cheese, skim milk and grated parmesan cheese to the blender and blend until smooth. Set aside.
  • Add shrimp to the pan and cook on both sides until pink and slightly firm.
  • Remove shrimp from the pan.
  • Add the cream sauce to the pan. Stir and allow to thicken for two minutes. Stir often.
  • Add shrimp back to the pan, stir and serve over linguini.


Nutrition of sauce not including shrimp or pasta
3 servings
Each serving contains
170 calories, 9 grams of protein, 9 grams of fat, 3 grams of carbs.
Tried this recipe?Let us know how it was!