Cajun Chicken Pasta Meal Prep | One Pot Recipe

This one pot creamy cajun chicken pasta is the perfect meal prep recipe to have in the fridge or freezer, ready to go when you need it. Its easy to make, cheap and tastes amazing. The best part is that its cooked in the one pot, which results in an easy cleanup and creates 5 ready to go meals.
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Ingredients -
1 1/2 Tbsp (30ml) - Olive Oil
800g (1.7lbs) - Chicken Thigh, Boneless & Skinless
1 1/2 tsp (3.5g) - Onion Powder
1 1/2 tsp (3.5g) - Garlic Powder
1 1/2 tsp (2.5g) - Dried Oregano
1 1/2 tsp (2.5g) - Dried Thyme
1/2 tsp (1g) - Red Chilli Powder
2 Tbsp (10g) - Smoked Paprika
1 - Brown (Yellow) Onion, Diced
5 - Garlic Cloves, Minced
750ml (750g) - Chicken Stock
1 1/2 Cans (600g) - Diced or Crushed Tomatoes
200ml (220g) - Thickened Cream
600g (1.3lbs) - Penne
Seasoning To Taste
Parmesan Cheese To Serve
Flat Leaf Parsley (Optional)
#mealprep #mealpreprecipes #onepotmeals

[@ChefJackOvens]

Head over to my new meal prep channel - Prep It, for all the latest meal prep recipes and ideas. youtube.com/@prepitbycjo?si=oz1Olr2IyYKFsvaj I’ll see you there ❤

[@valeriapeace1272]

Is that wheat pasta or regular?

[@epicrisalo1237]

working 70hours a week 6 days, these meals are a life saver. thanks jack, im cooking this tonight

[@tonybravado8231]

Get you some rest. That’s a lot of hours.

[@SamFBM]

as Napoleon Hill said "If you are one of those people who believe that hard work and honesty alone will bring riches-perish the thought; because it's not true. Riches, when they come in huge quantities, are never the result of hard work. Riches come if they come at all, in response to definite demands, based upon the application of definite principles, and not by chance or luck" don't work yourself to death especially if you're working for someone else who can replace you the next day. start to imagine what you really want

[@Keith-jp6jw]

Nah, keep up the hard work and stack the cheddar guy.

[@faizzfrancis9589]

Lol

[@australianpatriot]

@@SamFBM dumb as fuck, professions like law, medicineand investment banking require long hours, they also lead to riches often times

[@bassyey]

I found my channel. No bullshit tutorial. You're the man. Simple recipe and tools that won't require a Michelin kitchen.

[@ChefJackOvens]

Appreciate that! Cheers

[@RicardoSanchez-es5wl]

I work 48 hours a day, 72 days a week, so recipes like this are a literal lifesaver. Thank you so much.

[@The.BrightLord]

i work 72 hours a day, im better

[@thejugde859]

Thank you for your service 🙏 I have worked these hours it's not easy

[@turquoisekrayon2215]

stop bragging, i work 72 days every day, and 48 hours each minute.

[@RicardoSanchez-es5wl]

@@turquoisekrayon2215 damn 💪🏻

[@RicardoSanchez-es5wl]

@@The.BrightLord 😂

[@nikhilsolanki883]

Started at the gym this month and was looking for meal prep inspiration, came across this and went out and bought most of the ingredients. And wow it's very good! Nice kick with the chilli. Trying to gain more weight so this will help through next week.

[@alexbakaloff]

exactly the same position as you. how much has your weight gone up in the month since you posted this?

[@sirshinra]

Same - I added a can of red kidney beans to this mix as well to add some light nutrients and calories to it as well

[@jaren-xd2zp]

We don't need your life story 😂

[@nikhilsolanki883]

@@alexbakaloff a couple KG since posting. Gym at least 3-4 times a week and focus on eating more food. I tend to supplement with weight gainer shakes throughout the week but it's a slow and gradual process.

[@nikhilsolanki883]

@@jaren-xd2zp Pointless comment

[@shanecarter9613]

By far a life saver, as a truck driver I've become very lazy when it comes to food. Everyday consists of subways or dry food like sandwiches and it gets so boring, I'm going to give this a go and see how it goes. Even paid for a portable food heater for in the cabin

[@LoveForBluebirds]

Your meal prep videos are top-notch. I love that you give the times and heat level combined. Some meal preps skip this detail and leaves it to the user to determine what is cooked. I much prefer your level of detail. Also, I haven't enjoyed cooking after being on the night shift for years. Now that I have the energy to cook again on the day life your videos have really helped me to get back into a routine of cooking as well. Thank you so much for these amazing videos!

[@SUlCUNE]

If anyone wants to make this a bit lower calories, you can always play around with swapping the cream for fat free evaporated milk. Ive done this for creamy sauces and was pleasantly surprised with the texture and richness.

[@ChefJackOvens]

🙌🙌

[@elitebozzinator9946]

I personally use coconut milk or coconut cream for creamy pasta dishes and It works just as Good as cream if not Better with extra flavour from the nice coconut, highly recommend

[@leora2792]

Try blended cottage cheese. Increases the protein and still makes it creamy!

[@eraydemirbas4613]

@@leora2792 how much cottage cheese would you use for a recipe like this and when would you incorporate it into the mix the same way as he did the cream?

[@failtolawl]

@@elitebozzinator9946 coconut milk is not low calorie and definitely not low fat

[@Dust4Vomit]

This was delicious, thank you Jack! To reduce calories and boost protein a bit, I used 1 cup cottage cheese instead of cream, and only 6 tbsp or so of cream. For a little extra protein I used a mix of chickpea pasta and some regular pasta. The chickpea penne was fine fresh, but didn’t keep a great texture when stored. Regular paprika works just as well for those who prefer less smokiness.

[@danielx1224]

My girlfriend and I absolutely LOVED this one! It's now a staple in our weekly meal preps. Thanks Jack!

[@throbbinhooddd]

This is one of the first meals I’ve managed to successfully cook for myself. Turned out very tasty and I was missing a few ingredients. Thanks so much for making these mate!

[@thertheory2909]

Glad you popped up on my recommendations. Tried the garlic chicken and mushroom pasta last week and it was a real winner but this recipe....wow! An exceptional dish!!! Also you explain everything really well. Simple meal prep dishes and ill be trying a few more of your recipes for sure 👍 100% deserved my sub.

[@Remaq07]

I usually work 3 days per minute which is why this is recipe is an actual lifesaver!

[@ksingh799]

@@Remaq07 😂😂😂😂😂😂

[@yanseevlogs]

Followed this recipe and I loved it!! My family also said this is one of the best pasta dishes I’ve ever cooked. Will be serving this on my birthday this Sunday! Thanks Chef Jack! Your recipes are amazing. Simple yet tasty. 😋

[@squibthot]

why on earth would that be your birthday meal?

[@Dippa1991]

@@squibthotwhy not? Let her be bro.

[@JohnWicksPencil14]

dude your meal prep videos have helped me clean up my diet so much. I'm beyond grateful for these.

[@smitajal9565]

Perfect....easy, delicious and all in one pot....my kind of recipe 😋😋😋😋 Thank you Chef Jack

[@ChefJackOvens]

Super easy! Thank you smita

[@brendancurtin679]

A few tips: -add white pepper to the seasonings. A lot of Cajun and creole food uses a mix of black pepper, white pepper, and cayenne pepper because they each hit at different points and different parts of the mouth. I’d also add some diced celery and bell pepper with the onion. It’s hard call a dish “Cajun” that doesn’t include the holy trinity of onion, celery, and bell pepper.

[@terriarheghan3676]

You’re one of my favorite meal preppers. Thank you as always!!👍🏽❤️

[@ChefJackOvens]

Wow, thank you!

[@Andazola92]

I was literally just amazed by your skill for the first 2 minutes

[@yabadaba4544]

Long awaited new meal prep video. As always, structured nicely, explained well and newbie friendly. Keep them coming, Jack!

[@ChefJackOvens]

Thank you 🙏

[@ABDIBBK]

lovely one pot meal! if you want you can also steam some veg in the microwave or steamer for greens and colour

[@ChefJackOvens]

🙌🙌

[@hollyross8900]

Well I definitely know what I'm cooking for dinner tomorrow night thanks Jack for sharing your delicious recipe ideas with us 😋

[@ChefJackOvens]

Awesome! Please enjoy

[@jamiedriscoll9781]

I core out the top and bottom of the onion. Cut in half length wise like an apple. The layers are tight at the base, loose at top. Keep loose towards you. Cut 90% of the onion Cut Cut Cut. You'll see you have a stack of tight little fingers. Rotate and chop chop chop you have a nice little dice. No horizontal cut needed😊

[@anonyme894]

Thank you very much for the recipe: I cooked it, it's really very good! A bit long to cook to reduce all the sauce though.

[@ChefJackOvens]

Glad you enjoyed it. As for the sauce, this depends on which material your pan is and how much power your stovetop has. Just those two factors can massively affect the timings on certain recipes

[@TheKlawwGang888]

It's basically a jambalaya but the rice is replaced with pasta. Have it most weeks but I also add chopped chorizo ring and diced chorizo

[@QuisshyArchive]

As someone who works 67 hours a minute and 75 years a day, videos like these are very helpful, this actually saved my life, thank you.

[@ChefJackOvens]

Haha

[@The.Ghost.of.Tom.Joad.]

Delish. And easy. Great for a weekday dinner since it's so fast and easy, and you get a few days of lunches. To make this even easier and cheaper, I used a 1-pound "brick" of frozen ground turkey from Aldi instead of the chicken.

[@Bas-j8z]

As someone who works 40 hours a day and 53 days a week I can really appreciate recipes that are quick, concise and easy to make like these.

[@godlygamer911]

HAHAHAHAHA it's funny because you weren't smart enough to come up with an original comment

[@godlygamer911]

@@jackspies444 am I? Or am I mocking dumb people

[@lance1310]

​@@godlygamer911You're enraged.

[@godlygamer911]

@@lance1310 oh... I never felt enraged mocking either of them

[@lance1310]

@@godlygamer911 Just admit it, you were enraged because he thinks he's better than you because he has both his nuts.

[@justmitz9520]

Happy 2023! I will make this for dinner this week. i work from home so not really doing meal prep more like I'll just eat it until it's done.

[@foss_]

Made this tonight and my family loved it! Really good stuff! The only thing I would say is that it's not exactly "cajun", as the dish doesn't include the other 2 Holy Trinity veggies (celery and bell pepper mainly) but on its own as a dish, it was absolutely delicious! Thanks for a great recipe!

[@SireneKalypso]

Lol Cajun is a flavor profile

[@nutty4356]

Really looking forward to making this one tomorrow, I have been struggling to get enough calories inside of me during my calorie deficit this should really help me get to my daily calorie goal this coming week. Did your beef stir fry last week was perfect. Thanks for the recipes they have really helped me to get on track with my daily calorie intake and no more sneaky snacks

[@certpt]

Another great recipe! I added a medium chopped green pepper along with the onion and garlic (for some added color and veggies) and used light cream cheese instead of the thickened cream (to save a bit on calories and fat). I sprinkled some red pepper flakes along with the cheese for a little more heat. Finally, I divided it into 7 portions instead of 5. Excellent!

[@Hassanki-g2k]

You're my favorite food channel

[@ChefJackOvens]

Thank you so much for that! It means a lot to hear

[@flyingthor2650]

just made this meal, it tastes a lot like Indian Butterchicken but with pasta.... WHICH IS GREAT!

[@prestonhi1443]

I dont cook but i think these resipes are awsome Thanks Jack!

[@Tawa-b5v]

I work 300 hours a week and my boss stabs me every day with a field knife so these videos are a life saver

[@beyondtheillusion333]

Underrated spoof

[@michaelrodriguez6210]

Perfect for an afternoon food coma

[@bennettbmadavana7176]

I'm an international student in Aus who's just learning how to cook and your videos are an absolute life saver. Thank you so much.

[@sunnypatel7643]

Love this. My son and I cannot get enough of it. Thanks Jack!

[@punikachi]

Amazing video. So straight to the point without any bullshit and the recipe looks amazing. I love that it's high in calories and macros so it's great for people who train!

[@ChefJackOvens]

Thank you! Glad it’s helpful for you 🙌🙌

[@Mindaaayroxs]

i'm binging your videos for my meal prep next week! so happy i stumbled upon your channel. Already have 2 recipes down and two to go :)

[@MunchKing51]

God dammit Jack , I've just finished making the Sweet and Sour Chicken , now I just have to try this one too. I love this series , it saves so much time to just pop one of these into the oven when getting back home and they've all been amazing so far.

[@ChefJackOvens]

Awesome to hear! Glad you’ve been enjoying the recipes and it’s able to help you

[@sutherlandnoah]

Great stuff!! Loving these meal preps!

[@ChefJackOvens]

Glad you like them!

[@zenareon]

Im curious was the penne cooked before adding it into the sauce ?

[@ChefJackOvens]

No the penne is raw and cooked in the sauce

[@chaddamp2894]

Thanks Chef Jack,all best wishes always to you and yours

[@ChefJackOvens]

Thank you 🙏 same to you too

[@ImBarryScottCSS]

Hey you've slowed down your talking a bit! Much easier to follow when you're like this instead of putting your vids on 0.75.

[@ChefJackOvens]

Good to hear! I was looking for that balance and glad it’s not to quick for you

[@wilhelmbittrich88]

These are delicious. So good, in fact, that my girlfriend got me to make her a batch when I did my next meal prep! Also, these can be served to guests over for dinner which goes down a treat

[@glipiglupi6791]

Chef Jack, Many of your recipes make use of a wide variety of spices / powders and whatnot. Could you make a video of the spice essentials and advanced spices/ingredients to keep at home? Cheers

[@alexjones9944]

That's a great idea, that would make it easier to cook along with him. He could title the video "This is what you need to cook with me"

[@ChefJackOvens]

I’ll see what I can come up with

[@clark2905]

Cajun chicken with penna for next weeks meal prep( week 4 ). Nice and spicy. I think you meal preps are great . Thanks

[@stevef6523]

Love these meal prep videos, very handy! Garlic powder and fresh garlic though? That's going to be a bit much in my house I think 😂

[@ChefJackOvens]

Thank you 🙏 garlic powder and fresh garlic have very different characteristics. It’s not strong on garlic at all 👌

[@the-only-SAMPSON]

They look great!

[@EatsToYoutube]

Hmm... bit loud with your 20 cracks' worth there, mate

[@ChefJackOvens]

Haha 😂

[@kbdefay]

Love your meal prep videos. Would love more with just a tad fewer carbs. Maybe cut the pasta in half and add a hardy vegetable?

[@ChefJackOvens]

I’ve got plenty more to come

[@ChefJackOvens]

Thanks for watching! Hope you enjoy this recipe, it’s so good 🤤. Please like the video and consider subscribing. Ps, come follow on instagram too ❤️

[@PinchofMintCookingChannel]

Great recipe Jack!

[@asmraylin5932]

♥️

[@onichan13ryba]

You should also say that the chicken need to be FRESH so that you don't freez it second time

[@ChefJackOvens]

Once it’s cooked you can freeze again

[@onichan13ryba]

@@ChefJackOvens oh, I heard that you can't do that because when you freez it 2 or more times the bacteria multiply

[@davidholden4526]

Nice dish chef I'll do that for lunch for the week . Hey U have a Merry Christmas U and ur partner chef looking forward to more cracking dishers

[@ChefJackOvens]

Thank you mate ! Merry Christmas to you and yours too

[@michaelc3656]

Looks amazing. I'll definitely be trying this. P.S. I already miss your whispered "20 cracks worth", haha.

[@ChefJackOvens]

Thank you 🙏

[@rummage2604]

I swear Adelaide has like a couple big youtubers from down here it's kinda cool to see.

[@ChefJackOvens]

Get us on the map 🙌🙌😉

[@trevormizzi5537]

Cooked this one up for my work lunches for the week. Definetly filling and keeps me going. Interested though in tweaking recipe to add bit more veg to the mix to make it healthier; thinking capsicum, carrot and spinach might work - swap out 300gm worth of chicken for about 400-500gm veg. Any recommendations/suggestions on what could work?

[@eraldorh]

Why not just cook a separate serving of mixed veg...

[@PlatedFilms]

the difference with buying a premade rose vs making it with the tomatoes and cream is insane

[@mynamebashbarti]

The bulk is about to go insane

[@sideroeyes]

Amazing!

[@daron4355]

Any suggestions for making this a little less caloric while still retaining the heart and soul of the dish? 900 calories is almost half my caloric budget for a day and I usually like to spread my meals out a bit more.

[@campor]

You could use a lighter oil, less pasta per potion, or cut out the cream.

[@JDR81]

Made it yesterday, was amazing!

[@ChefJackOvens]

Perfect! Great to hear

[@stevef6523]

Just gave this a whirl for tonight's dinner, absolute winner! Word of warning though, you need a big pot! 😂

[@billaniii]

This tastes amazing. Although the pasta didn’t cook properly even after 20 mins, had to add 150ml more chicken stock

[@dinodude3252]

Is it fine to use chicken breast?

[@giooodaplug7988]

@@dinodude3252 yes bro just cut it till it’s small!

[@RealKatastrofa]

@@dinodude3252 i tried this with breast, still amazing ☺️

[@KingGeneral21]

This reminds me of your chicken Tuscan video, I have that with pasta 👌🏽

[@ChefJackOvens]

Yum!!

[@snapjo]

Made this yesterday, tasted great! Macros were perfect for me currently

[@Gwegory22]

All the pasta bois in here knowing that pasta tastes 500% better a day in the fridge

[@NoOne-py5or]

Gave it a try had my doubts but definitely putting this into my rotation of meals

[@stellamariesmithson1431]

That's tonight's meal sorted. Thank you

[@ChefJackOvens]

Awesome! Please enjoy

[@rowanschelvis4899]

I can't believe you passed half a million subscribers. It has been a pleasure watching your channel grow. Happy holidays jack

[@ChefJackOvens]

Hey!! I know it’s crazy. Happy holidays to you too 🙌

[@jackiemota910]

Thank you this is great , time saver 👏👏👏👏👍

[@ChefJackOvens]

Glad it’s helpful

[@michaelbray1121]

made this recipe tonight and it is wonderful. I would recommend using some extra diced tomatoes and chicken myself but regardless it is amazing.

[@ChefJackOvens]

Glad you enjoyed it

[@sarajanehaven]

Looks fabulous and easy!

[@ChefJackOvens]

Definitely 🙏🙏

[@roscozone8092]

Jack scores again. 🙂 Will definitely try this one. If you have the time to do so, dry marinade the chicken for ~30 minutes in the spices. Personally, I'd add onion and garlic before the chicken and allow them to sweat and soften first. Also try with spirali - it holds sauce even better than penne. Some possible variations: - Tofu / veg and coconut milk / cream for a vegetarian version - Pork in place of chicken

[@RoyShouriMustango]

Awesome ! Perfect for the weekend!

[@ChefJackOvens]

Definitely 🤤

[@thomascheckie2394]

Made this one last night after trying your Beef Stir Fry recipe! both were delicious - looking forward to trying more of your recipes. can I just say that mincing garlic with a micro plane has been the biggest improvement to my cooking all year. I always hated mincing garlic by hand so I used to just get the containers of pre-minced garlic.

[@milkshake3350]

What amazing timing chef, I'm marinating my cajun chicken this very morning for supper later but will change to your recipe now. I'm now making at least two of your meals a week, chicken pot pie last Sunday, absolutely delicious, thank you.

[@ChefJackOvens]

Haha perfect! Please enjoy it

[@Shane-un8pe]

Nothing about this is Cajun. Like not a single thing.

[@ChefJackOvens]

If you say so

[@walterhartwellwhite346]

Note: it’s better to boil the penne before you add it, it makes the pasta more soft in the finish product rather than hard and chewy. I am a certified cook, I am Walter Hartwell White

[@tianadunbar1131]

Thank you again Jack, cooking has been hard lately trying to keep up with work so I really appreciate the easy meal preps.

[@_LoveMeKnot]

God I need to start meal preparing, got a playlist filled to the brim of dishes

[@xISEABASSIx]

Just seen this. It's a great idea, you should do more like this. I struggle to sort meals working shifts so will give this a go when I can. Cheers

[@Familyof4.]

Nice, gona try it tonight.

[@ChefJackOvens]

Have fun!

[@jamiesdivision3742]

This is so perfect. Just what I need for next week. I love this channel!!!!!!!!!!!!!!!

[@ChefJackOvens]

Thank you so much! It’s awesome to hear

[@ryanfuzz488]

Just subscribed great vid will be doing this tomorrow for sure!

[@jasssedine]

I just tried it myself and its super delicious and easy to make! Plus you can already start cleaning the kitchen while the pot is cooking - perfect time management

[@ChefJackOvens]

Awesome to hear! Glad you enjoyed it 🙏

[@johnhorne6161]

Hey Chef Jack, do you have a series on one pot recipes? If not please do.

[@boxer1129]

Amazing, thank you for yet another great meal prep recipe!

[@ChefJackOvens]

🙌🙌🙌

[@SnowyBlizzard]

Was gonna make these but because I’m on a cut and it’s 900 calories I’ll save the video for later XD

[@peerx7866]

Hi Jack ! I really love your meal prep meals. Let my mother watch the sweet and sour chicken recipe and she made it after that, and it was so delicious ! This also looks so good and I'm going to make this friday. Greetings from the Netherlands.

[@ChefJackOvens]

That’s so good to hear! Greetings from Australia

[@peerx7866]

@@ChefJackOvens Made that pasta meal yesterday and it was so delicious ! I have never ever eaten such a tasty pasta dish ! Gave my parent today a meal and they find even the smell already excellent. My compliments for your meals. Will surely make many more. Thanks !

[@SamyHadera]

this is actually good

[@ChefJackOvens]

You sound surprised haha

[@Godisgood137]

Love how short and easy this was gives me confidence to give it a try thank you man ❤️

[@squibthot]

have you tried tuna pesto pasta...much easier

[@TofferJ-UK]

Nice one Jack. Merry Christmas to you and your lovely fiancée Geordy (hope that’s the right spelling lol) 🇬🇧🎉👍

[@ChefJackOvens]

Thank you 🙏 merry Christmas to you and yours too! Ps Jordie 😉

[@rsr2]

Made this tonight and it was awesome! I bought chicken and realized I had everything to make it so I had to try it and I love it! Thank you so much for this and I plan on making this a meal more often! Look forward to more of your videos!

[@kanishksingh80]

This is definitely gonna help me in my bulk phase. I just have one doubt: is the calorie count at the end is for one container or the whole lot? I'm assuming it's for one container (800gms of chicken thigh is a lot) but I'm still doubtful

[@ceriseauthor7155]

Macros @4:00

[@ChefJackOvens]

The macro cards are all in the video

[@ceriseauthor7155]

​@@ChefJackOvensthe recipe looks really good, that's why it's so tough to realize at the end of the video that it's definitely not a recipe for losing weight. 900 calories with lots of carbs. It's pasta though, I'm not sure what I was expecting!

[@JobibNurmagorogan]

This looks sooo delicious! Did you make the chicken stock yourself? I’m sort of new to cooking and I kinda have no idea wtf chicken stock is 😂? Is it healthy? If not, is there a healthy alternative?

[@ChefJackOvens]

It’s so tasty. I occasionally make chicken stock when I have scraps for it. Chicken stock is healthy. It’s made with vegetables, chicken carcasses and water 🙌

[@LuckySylux]

How much grams of the food per meal prep