Low Fat Chicken Pasta Bake Recipe

This Low Fat Chicken Pasta Bake is bubbling, cheesy comfort food made healthy. It combines tender whole wheat pasta, juicy chicken breast, and a rich tomato and yogurt-based sauce for a weeknight dinner that’s hearty, satisfying, and under 7 grams of fat per serving. You’ll love how it hits all the marks: high in protein, low in fat, and full of cozy flavor.

About This Recipe

The sauce is bold and garlicky, the pasta soaks it all in, and the melted cheese on top turns golden and bubbly in the oven. You get creamy bites of chicken and pasta without the heaviness of a typical bake. It’s a familiar, comforting meal made lighter.

This dish is perfect for batch cooking. It’s easy to prep ahead, freeze in portions, or reheat for quick lunches or dinners. Just bake it once and enjoy the convenience all week long.

Why This Recipe Belongs in Your Diet

This pasta bake keeps fat in check by using fat-free Greek yogurt to create a creamy texture, replacing heavy cream or ricotta. Chicken breast delivers lean protein to keep you full, while the tomato-based sauce brings bold flavor without relying on oil or butter. The result is a balanced, low-fat meal that’s both satisfying and smart.

What You’ll Need (Ingredients)

This bake layers lean chicken, pasta, and a light yet rich tomato-yogurt sauce—simple ingredients, big flavor.

• 8 oz whole wheat penne or rotini, cooked: Fiber-filled base that holds sauce well.
• 2 cups cooked chicken breast, diced or shredded: Lean and filling protein.
• 1 tablespoon olive oil: A small amount to sauté aromatics and boost flavor.
• 1 small onion, diced: Adds sweetness and depth.
• 2 cloves garlic, minced: Builds flavor in the sauce.
• 1 (15 oz) can crushed tomatoes: Forms the base of a bold, healthy sauce.
• 1/2 teaspoon dried oregano: Classic herb for tomato dishes.
• 1/2 teaspoon dried basil: Adds that Italian comfort vibe.
• 1/4 teaspoon salt: Just enough to enhance all the ingredients.
• 1/4 teaspoon black pepper: Brings a bit of balance and warmth.
• 1/2 cup fat-free plain Greek yogurt: Makes the sauce creamy without fat.
• 1/2 cup reduced-fat shredded mozzarella cheese: Melts beautifully on top for a golden finish.
• Optional: Fresh parsley or basil for garnish.

How to Make Low Fat Chicken Pasta Bake

1. Preheat oven to 375°F (190°C).
2. Sauté aromatics: Heat olive oil in a skillet over medium heat. Cook onion for 4 minutes until softened, then add garlic and cook for 1 more minute.
3. Make the sauce: Stir in crushed tomatoes, oregano, basil, salt, and pepper. Simmer for 5 minutes. Remove from heat and let cool slightly.
4. Stir in yogurt: Mix Greek yogurt into the tomato sauce until smooth and creamy.
5. Combine: In a large bowl, mix cooked pasta, chicken, and sauce.
6. Assemble and bake: Spread mixture in a greased 9×9-inch baking dish. Sprinkle with cheese. Bake uncovered for 20–25 minutes until bubbly and golden.
7. Garnish and serve: Let rest for 5 minutes, then top with fresh herbs if desired.

Recipe Tips and Variations

• Add steamed spinach or kale for extra greens.
• Swap mozzarella for reduced-fat Parmesan for a sharper bite.
• Use chickpea pasta for a gluten-free, protein-boosted version.
• Make ahead: assemble the dish, cover, and refrigerate up to 24 hours before baking.

How to Store Leftovers

Let the casserole cool completely. Store in an airtight container in the fridge for up to 4 days. Freeze individual portions for up to 2 months. Reheat in the oven or microwave until hot.

Nutrition Facts

• Serving Size: 1/6 of casserole
• Calories: 320 kcal
• Fat: 6.8 g
• Carbohydrates: 30 g
• Protein: 27 g
• Sodium: 460 mg

Try More Recipes:

• Low-Fat Pasta Salad Recipe
• Low-Fat Chicken Alfredo Pasta Recipe
• Low-Fat Turkey Tetrazzini Casserole Recipe