Creamy Cajun Shrimp Pasta


Creamy Cajun Shrimp Pasta

Noah Quezada RDN
Calories 416 kcal


  • 2 tbsp Olive Oil 54.0 g
  • 6 tsp Tony Chachere's Original Creole Seasoning 12.0 g
  • 18 oz Shrimp 1020.6 g
  • 1.5 large Red Bell Peppers 492.0 g
  • .5 cup Scallions or Spring Onions 100.0 g
  • 1 tsp Dried Thyme 2.1 g
  • .75 tsp Paprika 3.4 g
  • .25 tsp Dried Hot Chili Pepper 1.3 g
  • 1.5 cup Low Fat Cottage Cheese 2678.0 g
  • .75 cup Skim Milk 367.5 g
  • 12 oz Whole Grain Rotini Pasta 680.4 g
  • 6 tbsp Grated Reduced Fat Parmesan Cheese 79.5 g,


  • Prepare Shrimp In a bowl, mix shrimp with olive oil, Creole seasoning, thyme, paprika, and dried chili pepper (optional).
  • Cook Shrimp In a skillet over medium-high heat, cook the shrimp for 2 minutes per side, then set aside.
  • Cook Vegetables In the same skillet, sauté bell peppers and scallions for 2 minutes.
  • Deglaze Skillet Add 1/2 to 3/4 cup of the pasta water to the skillet to loosen the browned bits.
  • Make Cheese Sauce Mix cottage cheese, milk, Parmesan, and some Creole seasoning in a bowl. Heat in the microwave for 1 minute.
  • Blend SaucePuree the heated cheese mixture in a blender until smooth.
  • Combine Everything Lower heat, add the cheese sauce to the skillet, and stir gently. Add the pasta and shrimp. Mix well to coat. Serve with extra scallions if you like.


Calories: 415.8 kcal 
Total Fat: 9.1 g 
Saturated Fat: 2.3 g 
Sodium: 733.5 mg 
Total Carbohydrates: 49.5 g 
Dietary Fiber: 7.4 g 
Protein: 36.4 g 

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.