High Protein Cajun Shrimp Alfredo
High Protein Cajun Shrimp Alfredo
Ingredients
For the Pasta
- 12 ounces protein rigatoni
- as needed salt, for pasta water
For the Shrimp
- 1 1/2 pounds raw shrimp, peeled and deveined
- 1 teaspoon olive oil
- as needed Cajun seasoning
- as needed paprika
- as needed garlic powder
- as needed salt
- as needed black pepper
For the Veggies
- 1 red bell pepper, diced
- 1 yellow onion, diced
- 1 green bell pepper, diced
- 3 cups fresh spinach
- 1 tablespoon butter, or olive oil
For the High-Protein Alfredo Sauce
- 1 1/2 cups low-fat cottage cheese
- 3/4 cup unsweetened almond milk, or skim milk
- 1/2 cup Parmesan cheese, freshly grated
- 3 cloves garlic
- as needed Cajun seasoning
- as needed chicken bouillon
For Finishing
- 1/2 cup pasta water, reserved
- as needed Parmesan cheese, extra, for serving
- as needed black pepper, cracked, for serving
- as needed chili flakes, optional, for serving
- as needed fresh parsley, chopped, for garnish
Instructions
- 1
Prepare the shrimp: Peel and devein the 1 1/2 pounds of raw shrimp. In a bowl, season the shrimp generously with Cajun seasoning, paprika, garlic powder, salt, and black pepper. Toss to coat evenly and set aside.
⏱️ 10 min
- 2
Cook the pasta: Bring a large pot of well-salted water to a rolling boil. Add the 12 ounces of protein rigatoni and cook according to package directions until al dente. Before draining, reserve 1/2 cup of the pasta water. Drain the cooked pasta and set aside.
⏱️ 10 min
- 3
Sear the shrimp: Heat a large skillet over medium-high heat. Add 1 teaspoon of olive oil. Once hot, add the seasoned shrimp in a single layer (cook in batches if necessary to avoid overcrowding). Sear for 1-2 minutes per side until just cooked through and golden brown. Remove the cooked shrimp from the skillet and set aside.
⏱️ 5 min
- 4
Sauté the veggies: Using the same skillet, reduce the heat to medium. Add the diced red bell pepper, diced yellow onion, and diced green bell pepper. Cook for 4-5 minutes, stirring occasionally, until the vegetables are soft and lightly caramelized. Add the 1 tablespoon of butter (or olive oil) and the 3 cups of fresh spinach to the skillet. Stir until the spinach wilts, about 30-60 seconds.
⏱️ 7 min
- 5
Make the high-protein Alfredo sauce: In a blender or a deep container suitable for an immersion blender, combine the 1 1/2 cups of low-fat cottage cheese, 3/4 cup of unsweetened almond milk (or skim milk), 1/2 cup of freshly grated Parmesan cheese, 3 cloves of garlic, Cajun seasoning, and chicken bouillon. Blend until the sauce is completely smooth and creamy. Taste and adjust seasonings as needed.
⏱️ 5 min
- 6
Bring it all together: Add the cooked protein rigatoni to the skillet with the sautéed vegetables. Pour the blended high-protein Alfredo sauce over the pasta and vegetables. Add a splash of the reserved pasta water to the skillet to help loosen the sauce. Add extra grated Parmesan cheese and a pinch of Cajun seasoning. Toss everything together to coat the pasta evenly and achieve the desired sauce consistency. Gently fold the seared shrimp back into the pasta mixture. Adjust seasoning to taste.
⏱️ 5 min
- 7
Serve immediately, garnished with extra grated Parmesan cheese, cracked black pepper, optional chili flakes, and fresh chopped parsley.
⏱️ 3 min
Kitchen Tools
Nutrition Facts (per serving)
High Protein Cajun Shrimp Alfredo
For the Pasta
- 12 ounces protein rigatoni
- as needed salt, for pasta water
For the Shrimp
- 1 1/2 pounds raw shrimp, peeled and deveined
- 1 teaspoon olive oil
- as needed Cajun seasoning
- as needed paprika
- as needed garlic powder
- as needed salt
- as needed black pepper
For the Veggies
- 1 red bell pepper, diced
- 1 yellow onion, diced
- 1 green bell pepper, diced
- 3 cups fresh spinach
- 1 tablespoon butter, or olive oil
For the High-Protein Alfredo Sauce
- 1 1/2 cups low-fat cottage cheese
- 3/4 cup unsweetened almond milk, or skim milk
- 1/2 cup Parmesan cheese, freshly grated
- 3 cloves garlic
- as needed Cajun seasoning
- as needed chicken bouillon
For Finishing
- 1/2 cup pasta water, reserved
- as needed Parmesan cheese, extra, for serving
- as needed black pepper, cracked, for serving
- as needed chili flakes, optional, for serving
- as needed fresh parsley, chopped, for garnish
Instructions
- 1
Prepare the shrimp: Peel and devein the 1 1/2 pounds of raw shrimp. In a bowl, season the shrimp generously with Cajun seasoning, paprika, garlic powder, salt, and black pepper. Toss to coat evenly and set aside.
⏱️ 10 min - 2
Cook the pasta: Bring a large pot of well-salted water to a rolling boil. Add the 12 ounces of protein rigatoni and cook according to package directions until al dente. Before draining, reserve 1/2 cup of the pasta water. Drain the cooked pasta and set aside.
⏱️ 10 min - 3
Sear the shrimp: Heat a large skillet over medium-high heat. Add 1 teaspoon of olive oil. Once hot, add the seasoned shrimp in a single layer (cook in batches if necessary to avoid overcrowding). Sear for 1-2 minutes per side until just cooked through and golden brown. Remove the cooked shrimp from the skillet and set aside.
⏱️ 5 min - 4
Sauté the veggies: Using the same skillet, reduce the heat to medium. Add the diced red bell pepper, diced yellow onion, and diced green bell pepper. Cook for 4-5 minutes, stirring occasionally, until the vegetables are soft and lightly caramelized. Add the 1 tablespoon of butter (or olive oil) and the 3 cups of fresh spinach to the skillet. Stir until the spinach wilts, about 30-60 seconds.
⏱️ 7 min - 5
Make the high-protein Alfredo sauce: In a blender or a deep container suitable for an immersion blender, combine the 1 1/2 cups of low-fat cottage cheese, 3/4 cup of unsweetened almond milk (or skim milk), 1/2 cup of freshly grated Parmesan cheese, 3 cloves of garlic, Cajun seasoning, and chicken bouillon. Blend until the sauce is completely smooth and creamy. Taste and adjust seasonings as needed.
⏱️ 5 min - 6
Bring it all together: Add the cooked protein rigatoni to the skillet with the sautéed vegetables. Pour the blended high-protein Alfredo sauce over the pasta and vegetables. Add a splash of the reserved pasta water to the skillet to help loosen the sauce. Add extra grated Parmesan cheese and a pinch of Cajun seasoning. Toss everything together to coat the pasta evenly and achieve the desired sauce consistency. Gently fold the seared shrimp back into the pasta mixture. Adjust seasoning to taste.
⏱️ 5 min - 7
Serve immediately, garnished with extra grated Parmesan cheese, cracked black pepper, optional chili flakes, and fresh chopped parsley.
⏱️ 3 min