Low Fat Chicken Penne Pasta Recipe

This Low Fat Chicken Penne Pasta is a simple, satisfying dish that blends tender chunks of chicken breast with whole wheat penne and a light tomato and herb sauce. With under 7 grams of fat per serving, it’s a great go-to for busy nights when you want something hearty and healthy without fuss. It’s low in fat, high in protein, and full of flavor—proof that nutritious meals can still feel comforting and complete.

About This Recipe

Each bite delivers juicy chicken, al dente pasta, and a savory tomato-based sauce with a hint of garlic and herbs. It’s uncomplicated, clean, and classic—great for those who want something familiar and filling that still fits into a low-fat lifestyle.

This pasta is perfect for meal prep and makes an ideal family dinner. It’s quick to make, uses pantry staples, and can be easily customized with extra veggies or a little heat.

Why This Recipe Belongs in Your Diet

This dish focuses on lean protein from skinless chicken breast and skips creamy or cheesy sauces in favor of a tomato-herb base. The olive oil is minimal, just enough to build flavor, and whole wheat pasta adds fiber to support digestion and satiety. It’s balanced, energizing, and low in saturated fat.

What You’ll Need (Ingredients)

We’re sticking to wholesome basics—chicken, pasta, tomatoes, and a few smart seasonings to bring it all to life.

• 8 oz whole wheat penne: A fiber-rich base that’s more filling and lower glycemic than white pasta.
• 2 cups cooked chicken breast, diced or shredded: Lean protein to keep you full without the fat.
• 1 tablespoon olive oil: Used to sauté garlic and enhance the sauce’s richness.
• 2 cloves garlic, minced: Essential for a savory, fragrant base.
• 1 (15 oz) can crushed tomatoes: Adds depth and body to the sauce without fat.
• 1/2 teaspoon dried basil: Classic Italian herb that pairs beautifully with tomatoes.
• 1/2 teaspoon dried oregano: Gives the sauce a warm, aromatic edge.
• 1/4 teaspoon red pepper flakes (optional): Adds a little kick if you like heat.
• 1/4 teaspoon salt: Enhances all the other flavors.
• 1/4 teaspoon black pepper: Adds just a touch of sharpness.
• Optional: Chopped fresh parsley or grated Parmesan for garnish (note: Parmesan adds some fat)

How to Make Low Fat Chicken Penne Pasta

1. Cook pasta: Boil the penne in salted water until al dente. Drain and set aside.
2. Sauté garlic: In a large skillet, heat olive oil over medium heat. Add garlic and cook for 1 minute until fragrant.
3. Build the sauce: Stir in crushed tomatoes, basil, oregano, red pepper flakes, salt, and pepper. Simmer for 5–7 minutes.
4. Add chicken: Stir in cooked chicken and simmer for 2 more minutes to heat through.
5. Toss and serve: Add cooked penne to the sauce and toss until coated. Garnish with parsley or Parmesan, if desired.

Recipe Tips and Variations

• Add spinach or zucchini to boost the veggie content.
• Swap chicken for turkey or plant-based sausage.
• Use chickpea pasta for a gluten-free and protein-boosted version.
• Make it cheesy with a sprinkle of reduced-fat mozzarella or part-skim ricotta.

How to Store Leftovers

Cool completely, then refrigerate in an airtight container for up to 4 days. Reheat in the microwave or on the stovetop with a splash of water or broth. Freezing is possible but may change the pasta’s texture slightly.

Nutrition Facts

• Serving Size: 1 1/2 cups
• Calories: 305 kcal
• Fat: 6.8 g
• Carbohydrates: 30 g
• Protein: 26 g
• Sodium: 430 mg

Try More Recipes:

• Low Fat Cajun Chicken Pasta Recipe
• Low Fat Chicken Pasta Bake Recipe
• Low-Fat Pasta Salad Recipe