Low Sodium Cajun Pasta Recipe
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Jump to RecipeThis low sodium Cajun pasta recipe is bright, spicy, and an absolutely delicious salt-free dinner! With onions, bell pepper, and a creamy coconut sauce. A fantastic pasta loaded with flavor, and a great low salt vegetarian/meatless dinner idea.
Ready in 30 minutes, this pasta is a tasty dinner recipe loaded with vegetables and your favorite noodles. I love serving this pasta with a big low sodium chopped salad or low sodium cornbread for an easy weeknight dinner.
This low sodium creamy Cajun pasta with peppers and onions is a fantastic recipe that is a favorite on our homestead! It has the perfect amount of creaminess and heat, and is loaded with a no-salt-added Cajun seasoning for a fantastic flavor in each bite.
The pasta is a delicious blend of roasted peppers, tomatoes, and onions tossed with a perfectly cooked noodles – I used cavatappi shaped pasta, but you can use your favorite 0mg sodium pasta shape. It’s a great weeknight meal, and is in our permanent monthly dinner rotation, we love it so much!
This Low Sodium Cajun Pasta Recipe Is
- Creamy
- Fresh
- Spicy
- Earthy
- Warming
- Savory
- Made With No Added Salt
- Ready in 30 minutes, and the sauce cooks in one pan
Ingredients You’ll Need
See the recipe card below for a full list of instructions and ingredient amounts!
- Pasta – you can use any medium shape, but cavatappi is one of my favorite pasta shapes, especially paired with a creamy sauce like this. Cavatappi is easy to scoop up with your fork, and is ridged to get the sauce in every last crevasse.
- No-Salt-Added Cajun or Creole Seasoning – I like using a spicy no-salt-added Cajun seasoning which has garlic, oregano, onion, cayenne pepper, paprika and bell peppers – with 0mg of sodium. Be sure to watch labels, normal Cajun seasoning can have added salt or preservatives, upping the sodium content.
- Olive Oil
- Bell Peppers: red, yellow, and green sliced into strips. If I don’t have fresh peppers, I always keep frozen pepper strips which are a great substitute! I love adding them to breakfast bakes, sandwiches or wraps, and soups… and they are so delicious in this pasta.
- Jalapeno – for a little heat! Optional for you.
- Onion
- No Salt Added Diced Tomatoes
- Fresh garlic
- Coconut Milk: I use unsweetened full-fat coconut milk, which I’d definitely recommend over lite coconut milk. It makes this dish super rich and creamy without any dairy.
- Parsley to garnish
How To Make This Recipe
- Cook pasta according to package instructions. Drain and set aside.
- In a large pan heat the olive oil over medium heat. Add the chopped garlic and onions, and sauté for 4 to 5 minutes until translucent.
- Add the chopped bell pepper and jalapeno (if using), along with the no-salt-added Cajun seasoning and stir well to combine.
- To the sauce, add the tomato paste, diced tomatoes with juices, and the water. Bring to a boil, then reduce to a simmer and cook for 10 minutes.
- Once vegetables are tender, add in the coconut milk, lime juice, and fresh parsley.
- Add the cooked pasta into the sauce, and heat for 5 minutes until pasta is hot and cooked through. Garnish with fresh cracked black pepper and extra parsley if desired. Serve immediately.
More Low Sodium Pasta Recipes You’ll Love
- Low Sodium Mac and Cheese
- Low Sodium Goulash
- Creamy Low Sodium Alfredo
- Low Sodium Bolognese
- Low Sodium Baked Ziti
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Low Sodium Cajun Pasta
Equipment
- large pot
- Large Pan
Ingredients
- 16 ounces pasta I used cavatappi
- 1 tablespoon olive oil
- 4 cloves garlic minced
- 1 large sweet onion diced
- 2 bell peppers sliced & seeds removed
- 1 jalapeno pepper sliced, *see note below
- 1.5 tablespoons no-salt-added Cajun seasoning
- 3 ounces No-Salt-Added Tomato Paste
- 14 ounces no-salt-added diced tomatoes with juice
- 1 cup water
- 1 cup coconut milk
- 2 limes juiced
- ½ bunch parsley chopped
- Black Pepper for garnish
Instructions
- Cook pasta according to package instructions. Drain and set aside.
- In a large pan heat the olive oil over medium heat. Add the chopped garlic and onions, and sauté for 4 to 5 minutes until translucent.
- Add the chopped bell pepper and jalapeno (if using), along with the no-salt-added Cajun seasoning and stir well to combine.
- To the sauce, add the tomato paste, diced tomatoes with juices, and the water. Bring to a boil, then reduce to a simmer and cook for 10 minutes.
- Once vegetables are tender, add in the coconut milk, lime juice, and fresh parsley.
- Add the cooked pasta into the sauce, and heat for 5 minutes until pasta is hot and cooked through. Garnish with fresh cracked black pepper and extra parsley if desired. Serve immediately.
Notes
A Note On Heat
- The heat from jalapenos is in the seeds and inner membranes. If you want a milder pasta, remove the seeds. If you want a spicier pasta, chop the jalapenos and leave the seeds in.
Nutrition estimate (for 1 serving)
*Please note, all nutrition content is estimated based on the ingredients we used in our kitchen. It will vary based on your ingredients. Always check your nutrition labels to verify your nutrition content and sodium amounts.
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Pasta is fabulous and this one can’t be beat
Really good, Just a heads up in the ingredients there are no bell peppers, but i knew to add them because of the blog post.
Thanks Crystal, fixing that immediately! Glad you enjoyed it, this pasta is a favorite of ours too 🙂
– Kelly
Very good recipe. I seasoned Chicken Breasts with the Cajun seasoning and grilled them to add to it. I would use less lime and ended up adding a tad more seasoning to the sauce and a bit of heavy cream to reduce the bitterness of the lime. But overall, delicious recipe!
Hi Christi – thank you so much for the review, and I like your recommended substitutions! Really glad you enjoyed it 🙂
– Kelly
A nice new twist on the usual
Can you use cream or regular milk instead of coconut? I don’t like the flavor of coconut and I can always taste it no matter what people say. Haha!
Hi Robyn, absolutely you can use cream or milk instead! You’ll still get that wonderful creamy flavor, with no coconut 🙂
Thanks,
Kelly