When you’re craving something bold and satisfying for dinner, this high protein cajun beef pasta delivers serious flavor in just 30 minutes. The creamy alfredo sauce gets a spicy kick from Cajun seasoning, while seasoned ground beef adds hearty protein that makes this a complete meal in one bowl.
This recipe combines the comfort of creamy pasta with the exciting heat of Cajun spices. The bowtie pasta shape is perfect for catching pockets of the rich cream cheese alfredo sauce, and the crispy edges on the ground beef add texture that keeps every bite interesting.
With about 30 grams of protein per serving and minimal prep work, this pasta solves the weeknight dinner challenge beautifully. The cream cheese creates an incredibly smooth sauce without needing heavy cream, and everything comes together in one skillet after you drain the pasta.
Why You’ll Love This Cajun Beef Pasta
The entire dish comes together in 30 minutes from start to finish, making it perfect for those nights when you need dinner fast but don’t want to sacrifice flavor. The one-pot cooking method after boiling the pasta means minimal cleanup.
The Cajun seasoning adds layers of flavor without requiring a cabinet full of individual spices. You get that complex, spicy taste with just one ingredient, and you can easily adjust the heat level to match your preferences.
Cream cheese makes the sauce incredibly smooth and velvety without the expense of heavy cream. It creates that luxurious texture while being more budget-friendly and easier to work with than traditional alfredo.
The ground beef gets nicely browned with crispy edges that provide textural contrast to the creamy pasta. Those little crispy bits are flavor bombs that make each bite more interesting.
This recipe is naturally customizable based on your spice tolerance and what you have available. Start mild and add heat gradually, or swap proteins easily without changing the basic method.
Ingredients for High Protein Cajun Beef Pasta
I use bowtie pasta for this recipe because the shape holds sauce beautifully in its folds and crevices. The cream cheese creates that signature smooth alfredo texture without needing to make a traditional roux.
- 1 pound bowtie (farfalle) pasta
- 1 pound ground beef
- 4 ounces cream cheese, softened
- 1 cup milk or half-and-half
- 3/4 cup grated Parmesan cheese
- 2 tablespoons butter
- 3 cloves garlic, minced
- 2 tablespoons Cajun seasoning, divided
- 1/2 teaspoon salt (or to taste)
- 1/2 teaspoon black pepper
- 1/4 teaspoon red pepper flakes (optional)
- 2 tablespoons reserved pasta water, as needed
About the Key Ingredients
Cajun seasoning is the star flavor here, providing that characteristic blend of paprika, garlic, onion, cayenne, and herbs in one convenient spice. I prefer using a quality store-bought blend like Slap Ya Mama or Tony Chachere’s, but you can make your own if you have the individual spices.
Softened cream cheese is essential for a smooth sauce. Let it sit at room temperature for 30 minutes before cooking, or microwave it for 10 to 15 seconds to soften. Cold cream cheese creates lumps that are difficult to incorporate smoothly.
Ground beef with 80/20 or 85/15 fat ratio works best because it has enough fat to brown nicely and develop crispy edges. Leaner beef tends to be drier and doesn’t get those delicious browned bits.
Fresh Parmesan cheese grated from a block melts into the sauce beautifully and creates better texture than pre-shredded versions. The pre-shredded kind contains anti-caking agents that prevent smooth melting.
Half-and-half creates a richer sauce than milk, but regular whole milk works perfectly fine if that’s what you have. Avoid skim or low-fat milk as they can make the sauce too thin.
How to Make Cajun Cream Cheese Alfredo Bowties
The key to this recipe is proper layering of flavors and making sure your cream cheese is soft before you start cooking. I find that having all ingredients prepped and ready makes the actual cooking process quick and smooth.
- Bring a large pot of salted water to a rolling boil. The water should taste slightly salty like the sea—this is your only chance to season the pasta itself.
- Add the bowtie pasta and cook until al dente according to package directions, usually about 10 to 12 minutes. Stir occasionally to prevent sticking.
- Before draining, scoop out about half a cup of the starchy pasta water and set it aside. This liquid gold will help adjust the sauce consistency later. Drain the pasta and set aside.
- In a large skillet over medium-high heat, melt 1 tablespoon of butter. Once it’s bubbling, add the ground beef and break it up with a wooden spoon or spatula.
- Season the beef with 1 tablespoon of Cajun seasoning, salt, pepper, and red pepper flakes if using. Cook for 8 to 10 minutes, stirring occasionally, until the beef is browned and develops some crispy edges. These crispy bits add fantastic texture.
- Remove the cooked beef from the skillet using a slotted spoon and set it aside on a plate. Leave about 1 tablespoon of fat in the pan for flavor, but drain excess if there’s more than that.
- Reduce the heat to medium and add the remaining tablespoon of butter to the same skillet. Once melted, add the minced garlic and sauté for about 30 seconds until fragrant but not browned. Burnt garlic tastes bitter, so watch it closely.
- Add the softened cream cheese to the skillet and stir continuously as it melts into the butter and garlic. Use your spoon to break it up and incorporate it smoothly.
- Slowly whisk in the milk or half-and-half, stirring constantly to create a smooth, creamy base. The sauce should start coming together without lumps if your cream cheese was properly softened.
- Mix in the grated Parmesan cheese and the remaining tablespoon of Cajun seasoning. Continue stirring and let the sauce simmer gently for 2 to 3 minutes until it thickens slightly. The Parmesan will melt and help thicken the sauce naturally.
- Taste the sauce and adjust the seasoning as needed. Remember that the pasta and beef will dilute the flavors slightly, so the sauce should taste slightly more intense than you want the final dish.
- Return the cooked ground beef to the skillet, then add all the cooked pasta. Toss everything together using tongs or two large spoons until the pasta is completely coated with sauce and the beef is evenly distributed.
- If the sauce seems too thick and isn’t coating the pasta smoothly, stir in reserved pasta water a tablespoon at a time until you reach the perfect creamy consistency. The starch in the pasta water helps the sauce cling better.
- Serve hot, garnished with extra grated Parmesan, chopped fresh parsley for color, or an additional sprinkle of red pepper flakes for those who want extra heat.
Pro tip: Don’t rinse the pasta after draining. The starchy coating helps the sauce adhere better and creates a silkier final texture.
What to Serve with Cajun Beef Pasta
This rich, spicy pasta pairs beautifully with lighter sides that provide freshness and textural contrast.
Garlic Bread: Crusty bread with butter and garlic is perfect for soaking up any extra sauce on your plate. Toast it under the broiler for crispy edges.
Simple Green Salad: Crisp romaine or mixed greens with a tangy vinaigrette cuts through the richness perfectly. The acidity balances the creamy pasta.
Roasted Broccoli: Tender-crisp broccoli florets roasted with olive oil and lemon add nutrition and a fresh element. The slight char complements the Cajun spices.
Caesar Salad: The creamy dressing and crunchy croutons echo the pasta’s richness while the romaine adds freshness. Parmesan in both dishes creates a cohesive meal.
Steamed Green Beans: Quick, simple green beans with just butter and salt provide a clean vegetable side. Their mild flavor doesn’t compete with the bold pasta.
Corn on the Cob: Sweet corn balances the spicy heat from the Cajun seasoning. The natural sugars in corn provide a pleasant contrast.
Coleslaw: Tangy, crunchy slaw with vinegar-based dressing refreshes your palate between bites of rich pasta. The cool, crisp texture is especially nice against the warm, creamy dish.
Pro Tips & Variations
Use Chicken Instead: Dice chicken breast into bite-sized pieces and cook them the same way as the ground beef. They’ll be done when they reach 165°F internal temperature.
Make It Spicier: Add diced jalapeños when cooking the garlic, or increase the Cajun seasoning to 3 tablespoons total. A splash of hot sauce in the finished dish amps up the heat.
Add Vegetables: Stir in diced bell peppers and sliced mushrooms when browning the beef. They add nutrition and bulk without significantly changing the recipe.
Try Different Pasta: Penne, rigatoni, or shells all work well with this sauce. Choose shapes with ridges or hollows that catch and hold the creamy sauce.
Make It Lighter: Use ground turkey or chicken instead of beef, and substitute regular milk for the half-and-half. The sauce will be slightly thinner but still delicious.
Add Fresh Herbs: Stir in chopped fresh parsley, basil, or green onions just before serving for brightness and color. Fresh herbs add a pop of flavor that dried ones can’t match.
Boost the Protein: Add cooked shrimp during the last few minutes for surf and turf vibes. The shrimp pairs beautifully with Cajun seasoning.
Meal Prep Smart: This pasta reheats well, so make a double batch for lunches during the week. Store in individual portions for easy grab-and-go meals.
Storage & Reheating Tips
Store leftovers in an airtight container in the refrigerator for up to 3 days. The sauce will thicken as it cools, which is completely normal for cream-based pasta dishes.
Reheat gently on the stovetop over medium-low heat, adding a splash of milk or pasta water to loosen the sauce back to its original creamy consistency. Stir frequently to heat evenly and prevent sticking.
For microwave reheating, place a portion in a microwave-safe bowl and add a tablespoon of milk. Cover with a damp paper towel and heat in 1-minute intervals at 50% power, stirring between each interval.
I don’t recommend freezing this dish because cream-based sauces tend to separate and become grainy when thawed. The texture won’t be as smooth and appealing as when freshly made.
When meal prepping, slightly undercook the pasta by a minute or two since it will continue to soften when stored with the sauce. This prevents mushy pasta when you reheat it.
Common Questions
Can I make this ahead of time? A: You can cook the components separately and combine them when ready to serve. The sauce will need a splash of milk when reheating to restore its creamy texture.
What if I don’t have Cajun seasoning? A: Make your own by combining 1 tablespoon paprika, 1 teaspoon each of garlic powder, onion powder, and oregano, 1/2 teaspoon each of cayenne and black pepper, and 1/4 teaspoon thyme.
Why is my sauce lumpy? A: The cream cheese needs to be fully softened before adding it to the pan. If you get lumps, use an immersion blender or whisk vigorously while the sauce is still hot to smooth it out.
Can I use heavy cream instead of milk? A: Yes, heavy cream creates an even richer sauce. You might want to thin it slightly with a bit more pasta water since it will be thicker.
How do I control the spice level? A: Start with 1 tablespoon of Cajun seasoning total and taste before adding the second tablespoon. Different brands have varying heat levels, so adjust based on your preference.
This high protein cajun beef pasta proves that bold, restaurant-quality flavors don’t require hours of cooking or complicated techniques. The creamy alfredo sauce with its spicy kick combined with seasoned ground beef creates a satisfying dinner that comes together faster than ordering takeout. Whether you’re feeding a family or meal prepping for the week, this recipe delivers comfort and flavor in every bite.
Cajun Cream Cheese Alfredo Bowties with Spiced Ground Beef
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil. Add bowtie pasta and cook until al dente according to package directions, about 10-12 minutes. Reserve 1/2 cup of pasta water, then drain and set aside.
- In a large skillet, melt 1 tablespoon of butter over medium-high heat. Add ground beef and season with 1 tablespoon of Cajun seasoning, salt, pepper, and optional red pepper flakes. Cook for 8-10 minutes until browned and slightly crispy.
- Remove the cooked beef from the skillet using a slotted spoon and set aside. Leave about 1 tablespoon of fat in the pan, drain excess.
- Reduce heat to medium. Add remaining butter and minced garlic to the same skillet. Sauté for 30 seconds until fragrant but not browned.
- Add the softened cream cheese and stir continuously as it melts into the butter and garlic, breaking it up to incorporate smoothly.
- Slowly whisk in the milk or half-and-half, stirring constantly to create a smooth, creamy base without lumps.
- Mix in the grated Parmesan and the remaining 1 tablespoon of Cajun seasoning. Simmer for 2-3 minutes until the sauce has thickened slightly. Adjust seasoning as needed.
- Return the cooked ground beef to the skillet, then add the cooked pasta. Toss everything together using tongs or large spoons until well coated.
- If the sauce feels too thick, stir in reserved pasta water starting with 2 tablespoons until it reaches your desired consistency.
- Serve hot and garnish with extra Parmesan, chopped parsley, or a sprinkle of red pepper flakes if desired.
