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Low FODMAP Creamy Cajun Chicken Pasta

Serves 4

After something to surprise your guests with? This delicious low FODMAP creamy cajun chicken pasta will do just that! With a little spice from our Cajun seasoning and creaminess from the coconut cream, your taste buds will be dancing and begging for more!

Author: Kelsey Paterson, Monash FODMAP trained Dietitian

Prep time: 10 minutes
Cook time: 20 minutes


  • Olive oil
  • Salt
  • 340g dried gluten free spaghetti
  • 3 Tbsp garlic infused oil
  • 2.5 Tbsp The Friendly Food Co ‘For Every O’Cajun’ Seasoning 
  • 3 Tbsp gluten free flour
  • 250mL coconut milk
  • 1 1/2 cup cashew milk 
  • 1 tsp Low fodmap chicken stock 
  • 450g chicken breast, thinly sliced
  • 1 carrot, grated
  • 1 zucchini, grated
  • 3/4 cup corn 
  • 2 handfuls baby spinach 
  • Grated parmesan to serve OR 3 tsp nutritional yeast for dairy free option
  • Finely chopped parsley to serve


  1. Bring a large pot of salted water to boil and add a drizzle of olive oil. Add spaghetti and cook according to cooking instructions on packet.
  2. Whilst pasta is cooking, in a large fry pan or sauce pan, heat the garlic infused olive oil, add the Cajun seasoning, cooking for 30 seconds or until fragrant. Stir in the flour, mixing to form a paste. 
  3. Whisk in coconut cream and cashew milk until there are no lumps. Note: ensure heat isn’t too high as dairy free milk will separate. 
  4. Stir in the chicken stock until combined then add the chicken, grated vegetables and corn and simmer on medium heat for 5-6 minutes or until chicken is cooked through. 
  5. Drain the spaghetti and add spaghetti to cajun chicken pasta sauce along with the baby spinach and toss to coat. 
  6. Divide pasta among 4 bowls and serve with grated parmesan cheese or nutritional yeast and a sprinkle of parsley.

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