Cajun Shrimp Pasta
Alright, full transparency time: the macros on this one are solid—but not savage. We’re talking 46g of protein per serving, which is still objectively great, but maybe not the “break the macro calculator” kind of stats you’ve come to expect from the rest of my meal preps. And honestly? I’m okay with that. Because this Cajun Shrimp Pasta doesn’t just bring the heat—it brings flavor so bold you’ll be licking your fork clean between bites.
The creamy Cajun-spiced sauce is rich and smoky with just enough kick to wake up your taste buds, and the shrimp? Seared to tender perfection and tossed with pasta that soaks up every last drop of that saucy goodness. It’s the kind of meal you make and then immediately text your friends about. Sure, it’s not breaking any records on protein-to-calorie ratio, but let’s not act like 46g of protein is anything to scoff at. You’re still hitting your goals—you’re just doing it with vibes this time.
If you’re looking for absolute macro domination, head over to my recipe search page and sort by protein or calories. But if you’re down for a meal that’s still high-protein, delicious as hell, and worthy of being your weekly lunch highlight—this Cajun Shrimp Pasta is the move. Flavor-forward, macro-friendly, and built to impress. You’re in the right place, my friend. Let’s get saucy.
Cajun Shrimp Pasta
Equipment
Ingredients
- 2 lbs Raw shrimp
- 1 tbsp olive oil
- 2 tbsp Cajun seasoning
- 1 tsp Cayenne pepper
- 1/2 tbsp Garlic powder
- 1/2 tbsp Paprika
- 2 tbsp Salted Butter
- 1 cup Heavy cream
- 1/2 cup Parmesan cheese
- 4 cups Spinach
- 8 oz Penne pasta
Instructions
- Combine raw shrimp with seasonings & olive oil.2 lbs Raw shrimp, 1 tbsp olive oil, 2 tbsp Cajun seasoning, 1 tsp Cayenne pepper, 1/2 tbsp Garlic powder, 1/2 tbsp Paprika
- Begin boiling a lightly salted pot of water. Prepare the pasta according to package instructions. When draining, reserve 1/2 cup in case you want to thin out the sauce.8 oz Penne pasta
- Heat a large skillet with the butter over medium-high heat. Sauté the shrimp for 3-4 minutes on each side, flipping when halfway through. Be careful not to crowd the skillet, cooking in two batches with 1 tbsp of butter in each if needed. This is to ensure you get a nice crispy coating on each side of the shrimp.2 tbsp Salted Butter
- Once the shrimp is cooked through, transfer to a clean plate & reduce the heat to medium.
- Add the heavy cream to the skillet, scraping the bottom with a rubber spatula or wooden spoon to release the seasonings stuck to the bottom of the skillet. Bring the heavy cream to a light boil, then reduce heat to low. Stir in the parmesan cheese until melted & well incorporated.1 cup Heavy cream, 1/2 cup Parmesan cheese
- Add spinach to the sauce, stirring until wilted. Then, return shrimp to the skillet with your cooked & drained pasta. Stir to coat. If the sauce is too thick, add your reserved pasta water 1 tbsp at a time. Once sauce is at desired thickness, separate into 4 equal portions & enjoy!4 cups Spinach
Nutrition
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Why You’ll Love This Cajun Shrimp Pasta
This Cajun Shrimp Pasta is a creamy, spicy, and wildly satisfying dish that feels indulgent but delivers serious macro value. With 46g of protein per serving, it’s perfect for seafood lovers looking to hit their goals without sacrificing comfort food cravings.
Juicy, pan-seared shrimp are coated in a bold Cajun spice mix and tossed with buttery spinach and al dente penne. A rich, velvety sauce made from cream and parmesan brings the whole dish together. It’s spicy, savory, and perfectly balanced with the freshness of wilted spinach.
Best of all? It holds up beautifully in the fridge. That means bold flavor, creamy texture, and high protein—every day of the week.
Ingredient Substitutions & Customizations
Tailor this recipe to fit your dietary preferences and pantry staples:
- Swap the Protein: Chicken breast, tofu, or seared scallops all work great in place of shrimp.
- Make It Lighter: Use half-and-half instead of heavy cream or skip the butter altogether.
- Dairy-Free: Sub the cream with full-fat coconut milk and use a plant-based parmesan.
- More Veggies: Add mushrooms, bell peppers, or zucchini to boost fiber and volume.
- Lower the Heat: Cut back on cayenne and Cajun seasoning if you’re spice-sensitive.
Expert Tips for Perfect Cajun Shrimp Pasta
- Pat the Shrimp Dry: Helps the seasoning stick and gives you a better sear.
- Cook in Batches: Overcrowding leads to steaming instead of searing.
- Reserve Pasta Water: It’s liquid gold for adjusting sauce thickness and texture.
- Grate Fresh Parmesan: It melts better and adds deeper umami flavor.
- Balance the Heat: A squeeze of lemon juice at the end can brighten up the richness.
Serving Suggestions & Storage Tips
This pasta is perfect on its own but can be enhanced in a few fun ways:
🥖 Serve with:
- Warm garlic bread or toasted baguette slices
- A crisp green salad with vinaigrette
- A side of roasted broccoli or asparagus
Storage & Reheating:
- Fridge: Store in airtight containers for up to 4 days.
- Freezer: Not recommended due to dairy-based sauce.
- Reheat: Microwave with a splash of water or milk, covered, to keep the sauce creamy.
Optional Garnishes
- Fresh parsley or chives for a pop of color
- A sprinkle of extra parmesan cheese
- Red chili flakes for an extra kick
- Lemon wedges for brightness
FAQs
Can I use pre-cooked shrimp?
You can, but the texture may not be as firm or flavorful. If using pre-cooked, skip the sautéing step and add them just before combining everything to avoid overcooking.
Is this dish very spicy?
It has a medium heat level. Omit the cayenne for a milder version or adjust to your liking.
Can I make it gluten-free?
Yes! Use gluten-free penne or a chickpea-based pasta and double-check that your Cajun seasoning and parmesan are GF.
What can I use instead of heavy cream?
Try evaporated milk, half-and-half, or a dairy-free alternative like coconut cream.
Does it reheat well?
Absolutely. The cream-based sauce holds up nicely with a little water or milk added during reheating.
6 Other High-Protein Shrimp Recipes You’ll Love
Shrimp is one of the best lean protein sources for macro-friendly meal prep: low in fat, high in protein, and fast to cook. These high-protein shrimp recipes are ideal for anyone tracking calories, building muscle, or just trying to eat clean without sacrificing bold flavor.
Whether you’re searching for shrimp meal prep ideas, quick seafood dinners, or macro-balanced lunches that reheat like a dream, this list has you covered. From spicy bowls to garlic pastas to Mediterranean-style pairings, these shrimp meals are built for performance, flavor, and serious nutrition. Perfect for cutting phases, light bulks, or low-fat meal planning.
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And as always, if you made it all the way down here and still haven’t found your perfect macro-packed meal, you can explore my full recipe catalogue—over 60+ free high-protein meal prep recipes—linked right here.
The blueprint to high-protein meal prep
Want to see how I structure high-protein meal prep recipes like this to hit real fitness goals—whether you’re cutting, bulking, or just trying to stay lean? Check out my full meal prep strategy here to learn how I use macro-friendly meals to stay consistent all week long.