Quantum fields are fields that have observables at each spacetime point. In QFT these observables evolve according to local, relativistic equations of motion. In addition, the observables at any two spacelike separated points commute with one another.
A particle is a particular kind of state of a quantum field that acts in nice particle like ways. If you try to measure the number of particles on a level smaller than the Compton wavelength $h/mc$, which is the wavelength of a photon whose energy is the same as the rest mass of the particle, that requires interacting with other fields with energy and momentum components on the scale of the inverse Compton wavelength. This can produce particle anti-particle pairs of the particle you're tying to localise and this undoes your attempt at localisation.
Since real a particle states isn't localised at a particular point but is instead a bit fuzzy, so is its "light cone". The notion that a particle is going outside of its light cone is based on an unphysical idea that it was localised at a particular point.
In "Quantum field theory for the gifted amateur" by Lancaster and Blundell, section 8.3 they do a calculation of the amplitude for a relativistic particle propagating from one point to another. they find that it leads to the particle propagating outside its light cone. This sort of calculation can cause confusion because there is no such thing as a particle being at a single point in QFT. Lancaster and Blundell try to treat this as a reductio ad absurdum of single particle relativistic quantum mechanics and mention the Compton wavelength issue at the end of the section, but this seems to confuse a lot of readers.
A better discussion of locality in quantum field theory can be found in "The conceptual framework of quantum field theory" by Anthony Duncan, see especially Chapter 6, Section 6.5.