Low Fat Lemon Chicken Pasta Recipe

This Low Fat Lemon Chicken Pasta is a bright, zesty dish that feels like sunshine in a bowl—without the heavy cream or extra fat. Made with juicy chicken breast, fresh lemon juice, herbs, and a light Greek yogurt–based sauce, it’s the perfect way to enjoy a creamy, tangy pasta while keeping fat under 6.5 grams per serving. This one’s ideal for spring and summer nights or anytime you want something light but comforting.

About This Recipe

You’ll taste layers of lemony freshness, tender bites of chicken, and a smooth, creamy sauce that clings to every piece of whole wheat pasta. It’s fresh but rich, savory but light, and the hint of garlic and basil rounds it all out. It’s the kind of meal that feels elegant but is surprisingly simple to make.

It’s also a fantastic 30-minute meal, perfect for weeknights or meal prep. It stores well and gets even better after a night in the fridge as the flavors meld together.

Why This Recipe Belongs in Your Diet

This pasta skips the butter and cream in favor of fat-free Greek yogurt and 1% milk, which provide the same creamy texture with much less fat. Lemon juice adds flavor without calories, and chicken breast offers lean protein that keeps you full. Whole wheat pasta adds fiber to support digestion and keep energy levels steady.

What You’ll Need (Ingredients)

We’re keeping it fresh, simple, and healthy with a short list of pantry and fridge staples.

• 8 oz whole wheat penne or spaghetti: A high-fiber base that makes this dish satisfying and hearty.
• 2 cups cooked chicken breast, diced or shredded: Lean protein that makes the meal complete.
• 1 tablespoon olive oil: Just enough to sauté garlic and build flavor.
• 2 cloves garlic, minced: Gives depth and aroma to the sauce.
• Zest and juice of 1 large lemon: Bright, tangy flavor that defines the dish.
• 3/4 cup 1% milk: Lightens the sauce without losing creaminess.
• 1/2 cup fat-free plain Greek yogurt: Adds protein and creaminess with zero fat.
• 1/4 teaspoon salt: Just enough to season the dish.
• 1/4 teaspoon black pepper: Adds a gentle bite.
• 1/4 teaspoon dried basil or Italian seasoning: For a subtle herbaceous note.
• Optional: Fresh parsley or Parmesan cheese (note: Parmesan adds some fat)

How to Make Low Fat Lemon Chicken Pasta

1. Cook pasta: Boil whole wheat pasta until al dente. Drain and set aside.
2. Sauté garlic: In a nonstick skillet, heat olive oil over medium heat. Add garlic and sauté for 1 minute until fragrant.
3. Build the sauce: Stir in lemon zest, lemon juice, milk, salt, pepper, and dried herbs. Simmer for 2–3 minutes to let the flavors come together.
4. Add yogurt: Remove from heat. Stir in Greek yogurt until the sauce is smooth and creamy.
5. Combine: Toss in cooked chicken and pasta. Mix until everything is coated and heated through.
6. Serve: Garnish with parsley or a small sprinkle of Parmesan if desired.

Recipe Tips and Variations

• Add steamed broccoli or peas for more veggies and color.
• Make it gluten-free with chickpea or brown rice pasta.
• Add a pinch of red pepper flakes if you like a little heat.
• Use grilled or shredded rotisserie chicken for convenience.

How to Store Leftovers

Let cool completely, then store in an airtight container in the fridge for up to 4 days. Reheat gently on the stovetop or in the microwave, adding a splash of milk if needed to loosen the sauce.

Nutrition Facts

• Serving Size: 1 1/2 cups
• Calories: 310 kcal
• Fat: 6.4 g
• Carbohydrates: 29 g
• Protein: 27 g
• Sodium: 420 mg

Try More Recipes:

• Low Fat Creamy Cajun Chicken Pasta Recipe
• Low Fat Chicken Pesto Pasta Recipe
• Low Fat Chicken Penne Pasta Recipe