Looking for a spicy, satisfying dinner that won’t derail your slimming goals? This Cajun Prawn and Sausage Pasta is packed full of bold flavour, lean protein, and colourful veggies – all tossed in a creamy, smoky sauce that tastes far more indulgent than it really is! Using Slimming World-friendly sausages and prawns, this hearty pasta dish brings a taste of the Deep South to your dinner table without the guilt. Whether you’re batch cooking or feeding the whole family, this recipe is guaranteed to be a hit!
What I love most about this dish is how versatile and easy it is to throw together on a busy weeknight. It’s one of those recipes that feels comforting and a little bit cheeky – but it’s still completely on-plan. The Cajun seasoning gives just the right amount of kick, while the mix of prawns and sausages keeps things interesting with every bite. Plus, it’s a great way to sneak in extra speed food thanks to the peppers and onions. Serve it fresh or pop the leftovers in the fridge for a tasty lunch the next day!
10 Reasons You’ll Love This Cajun Prawn & Sausage Pasta
- Packed with Flavour – Smoky Cajun spices, juicy prawns, and savoury sausages create the perfect flavour explosion.
- Slimming World Friendly – Low in syns and high in satisfaction – perfect for staying on plan.
- One Pan Wonder – Less washing up means more time for you!
- Quick and Easy – On the table in under 30 minutes. Ideal for busy weeknights.
- Great for Batch Cooking – Make extra and enjoy leftovers for lunch the next day.
- Freezer Friendly – Whip up a double batch and freeze portions for those hectic days.
- High in Protein – Keeps you full and satisfied for longer.
- Family Approved – Mild enough for little tastebuds, with the option to spice it up for adults.
- Budget-Friendly – Made with simple, everyday ingredients.
- Customisable – Swap out the proteins, add more veggies, or make it extra spicy – it’s totally up to you!
Batch Cooking & Storage Guide
This dish is perfect for prepping ahead, whether you’re planning weekday lunches or stocking up the freezer for busy nights.
Batch Cooking Tips
Simply double the ingredients to make 8 portions instead of 4.
Use a large pan or wok to avoid overcrowding.
Allow the dish to cool completely before storing.
Storage Instructions
Fridge: Store in an airtight container for up to 3 days. Reheat thoroughly in the microwave or on the hob until piping hot.
Freezer: This pasta freezes really well! Portion into containers and freeze for up to 3 months.
To Reheat from Frozen: Defrost in the fridge overnight, then reheat in the microwave or on the hob with a splash of water to loosen the sauce.
Can This Recipe Be Adapted?
Absolutely! One of the best things about this dish is how flexible it is. Here are a few easy ways to adapt it to suit your preferences or what you have in the fridge:
Swap the protein:
Not a fan of prawns? You can use cooked chicken breast, turkey, or even lean beef strips. Just make sure to adjust cooking times accordingly.
Go veggie:
Leave out the prawns and sausages and load up on mushrooms, courgette, spinach, or roasted veg. You could also add a plant-based sausage alternative to keep the protein up.
Adjust the spice level:
Like it fiery? Add extra chilli flakes or a dash of hot sauce. Prefer it milder? Use just a pinch of Cajun seasoning and skip the chilli.
Try wholewheat pasta:
If you’re looking to boost fibre intake, wholewheat pasta works perfectly in this recipe too.
Make it dairy-free:
Swap the light cream cheese for a dairy-free alternative, or leave it out and add a splash of unsweetened plant-based milk to loosen the sauce.
Add more speed food:
This dish is a great opportunity to sneak in extra vegetables. Try adding chopped tomatoes, baby spinach, mushrooms or even courgette for an extra speed boost.
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Cajun Prawn & Sausage Pasta
- 250g Dried Pasta
- 6 Slimming World Sausages [or Syn an alternative]
- 200g Cooked Prawns [peeled and deveined]
- 1 Red Pepper [Deseeded, Thinly Sliced]
- 1 Green Pepper [Deseeded, Thinly Sliced]
- 1 Onion [Peeled, Diced]
- 2 Garlic Cloves [Minced]
- 1 tsp Smoked Paprika
- 1 tsp Cajun Seasoning
- ½ tsp Chilli Flakes
- 1 tsp Tomato Puree
- 200ml Chicken Stock
- 1 tbsp Light Cream Cheese
- Low-calorie Cooking Spray
- Salt and Black Pepper [To Taste]
Cook the pasta according to packet instructions. Drain and set aside.
Meanwhile, air-fry or pan-fry the sausages until browned and cooked through. Slice them into bite-sized pieces and set aside.
In a large frying pan or wok, spray with low-calorie cooking spray and sauté the onion for 3–4 minutes until soft. Add a splash of water if it sticks.
Add the garlic, red and green peppers, smoked paprika, Cajun seasoning, and chilli flakes (if using). Stir well and cook for a further 3–4 minutes.
Stir in the tomato purée and cook for 1 minute. Then add the chicken stock and bring to a gentle simmer.
Add the prawns and sliced sausages to the pan. Cook for 3–4 minutes until the prawns are heated through.
Stir in the light cream cheese until melted and the sauce becomes creamy. Season with salt and pepper to taste.
Toss the drained pasta into the sauce and stir until everything is well coated and heated through.
Related
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