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    Home ยป Recipes ยป Dinner ยป Pasta

    Low Fat Chicken Pasta In White Sauce

    Published: Aug 30, 2022 by Neil 8 Comments

    108 shares
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    Jump to Recipe

    Low fat chicken pasta in white sauce is delicious! An amazingly easy white sauce chicken pasta recipe made without any actual cream!

    White sauce chicken pasta recipe. Low fat chicken pasta in white sauce on a plate garnished with chopped parsley. A glass of wine and salt cellar in the background.

    This delicious low fat white sauce chicken pasta recipe is just the perfect dinner recipe for busy weeknights.

    It's such an easy creamy chicken pasta recipe that serves a family of 4 in just 45 minutes.

    Healthy creamy chicken pasta recipes aren't difficult to make.

    To make cream sauces without using cream / heavy cream you just need to tweak your ingredients like in my creamy chicken, leek and mushroom pasta bake.

    All I've done to make this a great recipe without cream is to use a basic healthy white sauce recipe I've been using for years.

    I use the same casserole pot to saute the chicken first, then add in the garlic and mushrooms.

    The chicken flavour is already there from the sauted chicken so there's no need to add any chicken broth, just milk and a little white wine.

    Finally I add low fat cream cheese to create that delicious cheesy white sauce!

    Birds eye view of a plate of low fat chicken pasta in white sauce garnished with parsley. Fork to the side. Glass of wine and salt and pepper cellars above.

    You'll definitely want to add this low fat chicken pasta in white sauce to your list of easy pasta recipes.

    Traditional white sauce is made from a mixture of butter, full fat whole milk and flour to create the sauce which is also known as Béchamel sauce.

    Here I'm not using any butter, I use just skimmed milk and flour. And salt and pepper to flavour the white sauce.

    The flavour and creaminess in this creamy pasta dish comes from the other ingredients. I promise you won't be disappointed.

    Just follow the easy steps in the instructions below to make this tasty chicken pasta recipe.

    You could easily adapt this recipe too and instead of using chicken use potatoes.

    What about using up any leftover pasta? This is a great way to use it. Just pour the white pasta sauce over!

    Or even add some vegetables into the white sauce to cook at the same time!

    A plate of healthy chicken pasta in white sauce. Fork to the side. Glass of wine and salt and pepper cellars at the top.
    Jump to:
    • Ingredients
    • Step By Step Instructions
    • Substitutions
    • Equipment
    • FAQ's
    • Other Low Fat Recipes For You To Try
    • ๐Ÿ“‹ Low Fat Chicken Pasta In White Sauce Recipe
    • Nutrition Label
    • Rate The Recipe

    Ingredients

    Ingredients for low fat chicken pasta recipe laid out on a table.
    • Olive Oil
    • Boneless Skinless Chicken Breasts
    • Garlic Cloves
    • Button Mushrooms
    • Plain Flour / All Purpose Flour
    • White Wine
    • Skimmed Milk
    • Low Fat Cream Cheese
    • Salt And Freshly Grated Black Pepper
    • Whole Wheat Penne Pasta
    • Fresh Parsley (optional for garnish)

    See recipe card for quantities.

    Step By Step Instructions

    Detailed instructions are in the recipe card below. But here is a quick step by step guide of how to make this low fat chicken pasta in white sauce recipe:

    Cubed chicken cooked in a casserole pot.

    Step 1

    • Heat the olive oil in a large casserole pot or large skillet. Add chicken and cook until no longer pink on the outside. Remove from casserole pot.
    Mushroom and garlic sauteed together in a large casserole pot.

    Step 2

    • In the same pot, with the rest of the olive oil sauté the garlic and mushrooms together.
    Flour stirred into sauteed garlic and mushrooms in casserole pot.

    Step 3

    • Add the flour. Stir until a smooth paste is formed.
    Stock, white wine and cream cheese added into casserole pot.

    Step 4

    • Stir in the wine, milk, and cream cheese. Season to taste.
    Cooked chicken added into sauce.

    Step 4 cont.

    • When sauce has thickened add the chicken back in. Turn down to simmer over a low heat until chicken cooked through fully.
    Cooked wholewheat pasta in a saucepan.

    Step 5

    • Whilst chicken is simmering cook chosen type of pasta in boiling water to al dente according to packet instructions.
    Chicken and pasta combined in white sauce in casserole pot.

    Step 6

    • Drain pasta. Add cooked pasta into creamy sauce.
    Low fat chicken pasta in white sauce served on a plate, garnshed with freshly chopped parsley. Casserole pot with remainder of recipe in the background.

    Step 7

    • Serve garnished with the parsley.

    Substitutions

    • Olive Oil - olive oil is best for authenticity but you could use vegetable oil.
    • Boneless Skinless Chicken Breasts - or boneless skinless chicken thighs
    • Garlic Cloves
    • Button Mushrooms - you can use any kind of chopped mushrooms.
    • Plain Flour / All Purpose Flour - you could also use corn flour.
    • White Wine - you can omit if you want to but it does help to flavour the dish.
    • Skimmed Milk - you can use any kind of milk but that will alter the nutritional label.
    • Low Fat Cream Cheese - you could use some grated parmesan cheese instead but you might not get the right creaminess.
    • Salt And Freshly Grated Black Pepper
    • Whole Wheat Penne Pasta - you can use any kind of pasta but that will alter the nutritional label.
    • Fresh Parsley (optional for garnish)

    Equipment

    For This Low Fat Chicken Pasta in White Sauce Recipe You May Need….

    The following links and any links in the recipe card below are affiliate links.

    This means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).

    If you do click through then thanks for being a part of Neil’s Healthy Meals!

    This is the casserole pot I use. It's made of cast iron with a smooth enamel finish to reinforce durability and resistance.

    You'll see me using it in many of my recipes and recipe photographs.

    Hygienic and easy to clean there is no absorption of colours and tastes. It's ovenproof and suitable for all hob types.

    It also comes with a lifetime guarantee. You'll never need to buy another casserole pot after you buy this one!

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    FAQ's

    Is White Sauce Pasta Healthy?

    This low fat version is healthier because traditional white sauce uses butter and full fat cheese. I have removed those and I also use whole wheat pasta.

    How To Store Leftovers?

    Although this dish is best served straight away you can store it for up to 2 days in an airtight container in the fridge.

    How To Reheat Leftovers?

    To reheat simply add the leftovers into a saucepan and gently reheat on your stove top. You many need to add a little water in to get the creamy sauce texture and check for seasoning too.

    Other Low Fat Recipes For You To Try

    📋 Low Fat Garlic Mushroom Pasta
    Low fat garlic mushroom pasta. This is one delicious quick healthy dish that the whole family will thank you for. You'll think you're in a restaurant and this will become a weekly family staple!
    Check out this recipe
    Birds eye view of a pan of cooked low fat garlic mushroom pasta garnished with chopped parsley. Bowl of garlic bread at the top.
    Low Fat Tagliatelle Carbonara
    Low fat tagliatelle carbonara is a lighter version of the traditional classic Italian pasta dish. Ready in just 30 minutes, this healthier recipe is the perfect weeknight low fat dinner.
    Check out this recipe
    Low fat tagliatelle carbonara is a lighter version of the traditional classic Italian pasta dish. Ready in just 30 minutes, this healthier recipe is the perfect weeknight low fat dinner.
    📋 Low Fat Summer Turkey Stew
    Low fat summer turkey stew is a delicious tasting stew made with lean turkey that second helpings of wont make you feel so guilty and easy to make too!
    Check out this recipe
    Low fat summer turkey stew cooked in a casserole pot. Bowl of baby potatoes and plates with two forks on in the background.
    White sauce chicken pasta recipe. Low fat chicken pasta in white sauce on a plate garnished with chopped parsley. A glass of wine and salt cellar in the background.
    Print Recipe Save Recipe Saved Recipe!
    5 from 4 votes

    📋 Low Fat Chicken Pasta In White Sauce Recipe

    Low fat chicken pasta in white sauce is delicious! An amazingly easy white sauce chicken pasta recipe made without any actual cream!
    Prep Time15 minutes mins
    Cook Time30 minutes mins
    Course: Dinner
    Cuisine: Italian, Low Fat
    Servings: 4
    Calories: 446kcal
    Author: Neil

    The following links and any links in the recipe card below are affiliate links.

    This means that if you click on it and then buy that product I’ll get a small commission (at no extra cost to you of course).

    If you do click through then thanks for being a part of Neil’s Healthy Meals!

    Equipment

    • Casserole pot
    • Saucepans
    • Kitchen scale
    • Kitchen knives
    • Measuring spoons
    • Chopping board
    • Wooden spoon
    • Slotted spoon
    • Measuring jug
    • Colander

    Ingredients

    • 2 tbsp. olive oil
    • 300 g chicken breast cubed
    • 2 cloves garlic crushed
    • 100 g button mushrooms
    • 2 tbsp. flour
    • 50 ml white wine
    • 250 ml skimmed milk
    • 4 tbsp. low fat cream cheese
    • Salt and Freshly Grated Black Pepper
    • 225 g whole wheat penne pasta
    • 1 tbsp. freshly chopped parsley
    Metric - US Customary

    Instructions

    • Gently heat 1 tablespoon olive oil in a large pot. Add the chicken and cook stirring until no longer pink, about 5 minutes. Remove chicken from pot using a slotted spoon.
    • In the same pot gently heat the other tablespoon of olive oil, sauté the garlic and mushrooms together.
    • Once garlic and mushrooms are cooked, add the flour. Stir until a smooth paste is formed.
    • Stir in the wine, milk, and cream cheese. Season to taste and keep stirring until sauce thickens and when it begins to bubble add the chicken back in. Turn down to simmer until chicken cooked through fully.
    • Whilst chicken is simmering cook the pasta according to packet instructions.
    • Once pasta cooked, drain fully, and stir into the chicken in white sauce.
    • Serve garnished with the parsley.
    Prevent your screen from going dark

    Nutrition

    Calories: 446kcal | Carbohydrates: 47g | Protein: 28g | Fat: 14g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Trans Fat: 0.1g | Cholesterol: 61mg | Sodium: 174mg | Potassium: 524mg | Fiber: 5g | Sugar: 6g | Vitamin A: 479IU | Vitamin C: 7mg | Calcium: 111mg | Iron: 1mg

    Nutrition Label

    Nutritional information provided below is calculated using paid for online tools and the exact ingredients and quantities used above.

    Nutrition Facts
    📋 Low Fat Chicken Pasta In White Sauce
    Amount Per Serving
    Calories 446 Calories from Fat 126
    % Daily Value*
    Fat 14g22%
    Saturated Fat 4g25%
    Trans Fat 0.1g
    Polyunsaturated Fat 1g
    Monounsaturated Fat 7g
    Cholesterol 61mg20%
    Sodium 174mg8%
    Potassium 524mg15%
    Carbohydrates 47g16%
    Fiber 5g21%
    Sugar 6g7%
    Protein 28g56%
    Vitamin A 479IU10%
    Vitamin C 7mg8%
    Calcium 111mg11%
    Iron 1mg6%
    * Percent Daily Values are based on a 2000 calorie diet.

    Rate The Recipe

    If you’ve made this chicken pasta in white sauce recipe, or any other recipes on Neil's Healthy Meals, then please let me know.

    I’d love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! 🙂

    Related

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    Easy Slow Cooker Scotch Broth »

    Reader Interactions

    Comments

    1. Christian

      August 31, 2022 at 6:39 pm

      5 stars
      Love your recipes Neil. Can't wait to give this one a try.

      Reply
      • Neil

        August 31, 2022 at 6:46 pm

        Thanks Christian. Let me know what you think?

        Reply
    2. Raymund | angsarap.net

      September 01, 2022 at 11:52 pm

      5 stars
      Mushrooms and a creamy white sauce, those are the two things perfect for any pasta. Lovin this recipe

      Reply
      • Neil

        September 02, 2022 at 5:44 am

        Hope you get a chance to make this Raymond. It's certainly a great recipe and you don't even notice that it doesn't have any actual cream in it!

        Reply
    3. David @ Spiced

      September 02, 2022 at 12:55 pm

      5 stars
      I absolutely love pasta in cream sauce, and this one sounds delicious, Neil! I love that you made this one low fat, too. Now I can have that white sauce without feeling too guilty about it!

      Reply
      • Neil

        September 02, 2022 at 4:22 pm

        It just tastes exactly as if though it were made from cream! You'll love it. Thanks David!

        Reply
    4. cheryl watson

      November 28, 2022 at 5:43 pm

      5 stars
      Made it! very moreish though, had to pop it into separate containers so I didnt eat it all at once! Have to say at first I didnt think there would be much but theres loads! By the time you get all the ingredients together its a full on meal. Having a serving tomorrow with some side salad. AND it does taste like it has cream. Lovely !!!

      Reply
      • Neil

        November 29, 2022 at 5:38 am

        Ha! Yes you have found a particularly tasty and addictive recipe there Cheryl! Glad you made it and that you're getting lots of meals out of it. My freezer has nothing but plastic containers of food in it. And a few bags of frozen veg. It makes all the difference when you prep everything in advance doesn't it? Thanks again for the comment and rating. Hope you are well. Take Care!

        Reply
    5 from 4 votes

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