Low Fat Pasta Primavera With Chicken Recipe

This low fat pasta primavera with chicken is a vibrant, veggie-packed dinner that’s as satisfying as it is waistline-friendly. With just 5 grams of fat per serving, it’s a smart choice for anyone watching their fat intake, looking for a heart-healthy meal, or following a high-protein, low-calorie diet. Tender strips of lean chicken breast are tossed with colorful vegetables and whole wheat pasta in a light, garlicky sauce that feels indulgent without the guilt.

About This Recipe

Each bite of this pasta primavera gives you a perfect balance of tender-crisp vegetables, juicy chicken, and comforting pasta, all tied together with a garlicky, lemon-kissed finish. It’s light yet hearty, with a bright flavor that makes it feel like spring on a plate—no heavy cream needed.

This is a go-to recipe for busy weeknights. It comes together in under 30 minutes, uses just one pot and one pan, and is easy to customize with whatever veggies you have on hand. Plus, it’s great for meal prep and reheats beautifully.

Why This Recipe Belongs in Your Diet

This dish delivers lean protein from the chicken breast and fiber-rich whole wheat pasta, helping you stay full longer without excess fat. The light sautéing method preserves nutrients in the vegetables, and skipping heavy cream slashes calories while still delivering vibrant flavor through garlic, lemon juice, and herbs.

What You’ll Need (Ingredients)

We’re loading this recipe with colorful vegetables and lean chicken for a satisfying, low-fat meal that’s full of flavor.

• 8 oz whole wheat penne: Higher in fiber than regular pasta, helping you feel full with fewer calories.
• 1 lb boneless, skinless chicken breast, sliced thin: Lean protein source that keeps fat content low.
• 1 tbsp olive oil: Just enough to sauté the vegetables without overdoing the fat.
• 1 red bell pepper, sliced: Adds sweetness and color.
• 1 zucchini, halved and sliced: Tender texture and mild flavor that blends well.
• 1 yellow squash, halved and sliced: Bright and fresh, a classic primavera vegetable.
• 1 cup broccoli florets: Adds crunch and fiber.
• 1/2 red onion, thinly sliced: For a little sweetness and depth of flavor.
• 3 cloves garlic, minced: Brings bold, savory flavor without any fat.
• 1/4 cup low-sodium chicken broth: Helps create a light, flavorful sauce.
• 1 tbsp lemon juice: Adds brightness and enhances the flavor of the veggies.
• 1/4 tsp red pepper flakes (optional): Adds gentle heat.
• 1/2 tsp salt: Just enough to bring out the flavors.
• 1/4 tsp black pepper: Balances the seasoning.
• 2 tbsp chopped fresh parsley: For a fresh, herby finish.
• 2 tbsp grated Parmesan cheese (optional): Adds flavor with minimal fat if used sparingly.

How to Make Low Fat Pasta Primavera With Chicken

1. Cook the pasta: Boil the penne according to package directions. Drain and set aside.
2. Cook the chicken: In a large nonstick skillet, cook the sliced chicken over medium-high heat until golden and cooked through, about 5–7 minutes. Remove and set aside.
3. Sauté the veggies: In the same skillet, heat olive oil. Add garlic and onion, sauté for 1 minute. Add bell pepper, zucchini, yellow squash, and broccoli. Cook for 5–7 minutes until just tender.
4. Add liquid: Pour in chicken broth and lemon juice. Stir and let simmer for 2 minutes.
5. Combine everything: Add the cooked chicken and pasta back to the pan. Toss everything together until well coated and heated through.
6. Season: Add red pepper flakes, salt, black pepper, and parsley. Sprinkle with Parmesan if using.
7. Serve: Plate immediately and enjoy hot.

Recipe Tips and Variations

• Add a handful of cherry tomatoes at the end for a pop of sweetness.
• Swap in whole wheat spaghetti or rotini if you prefer a different pasta shape.
• Make it vegetarian by omitting the chicken and adding chickpeas or white beans.
• Toss in fresh basil or a spoonful of pesto (low-fat if possible) for a different flavor twist.

How to Store Leftovers

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently in the microwave or on the stovetop with a splash of broth or water to loosen the sauce. This dish also freezes well for up to 2 months—just defrost overnight before reheating.

Nutrition Facts

• Serving Size: 1.5 cups
• Calories: 360 kcal
• Fat: 5 g
• Carbohydrates: 39 g
• Protein: 34 g
• Sodium: 320 mg

Try More Recipes:

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