Cajun Pasta Bake

This past weekend we were downtown and saw that The Meating Place had local Italian sausage as a special. I HAD to have some. I was thinking about making meatballs for spaghetti (which would still be a great idea) out of them, but later that afternoon saw a Mason Woodruff recipe that had them in a healthy [low carb] cajun pasta bake and thought that looked better. (For my macros anyways.)  It turned out delicious and was a hit with Jody as well! YES! You know the healthy food isn’t bad when your husband likes it. 😉 Ok, I’ll hush and just give you the recipe.


Cajun Pasta Bake


3 Italian Sausages

1 Zucchini

1 Red Bell Pepper

1c. Light Alfredo Sauce

1/2c. Marinara

2tsp. Cajun Seasoning

8oz. (dry) Chickpea Penne Pasta

1c. Fat Free Cheddar Cheese


Heat oven to 400 degrees. Chop your bell pepper and zucchini and add to a frying pan on medium/high heat. Cut up your Italian sausages and add to the pan. Cook till meat it cooked through, about 12 minutes.

Prepare your noodles per directions on box.

While everything is cooking, mix your marinara, Alfredo and seasoning together in separate bowl. After meat mixture has cooked, drain any excess grease and add in the sauce.

Drain and rinse your noodles and pour into pan. If your pan is oven safe, you can sprinkle the cheese on top and stick in the oven for 5 minutes until cheese is melted. Otherwise, place mixture in a casserole dish.

Makes 6 servings


Calories for 1 Serving – 331

Carbs – 23.5g

Fat – 17.6g

Protein – 23.1g