Indulge Guilt-Free: The Best Healthy & Creamy Lemon Chicken Pasta (Weight Watchers Friendly!)
Discovering truly remarkable recipes is always a joy, and this Healthy Lemon Chicken Pasta is a prime example! It’s a delightful dish that my son first brought home from his school cooking class, and I was instantly captivated. While I’ve certainly enjoyed many lemon chicken pasta recipes over the years, the exquisite, creamy lemon flavor in this particular version was nothing short of spectacular, especially considering its inherent simplicity. It quickly became a household favorite, winning over even the pickiest eaters with its vibrant taste and comforting texture.
However, the original recipe, while undeniably delicious, was crafted with an abundance of heavy cream, making it far from Weight Watchers (WW) friendly. Recognizing its immense potential, I took it upon myself to transform it into a lighter, healthier option without sacrificing any of its incredible taste. My mission was a resounding success! I managed to slash the WW points by more than half, creating a creamy lemon chicken penne pasta that boasts just 6 WW points per serving. This makes it an ideal choice for a delicious, guilt-free weeknight meal, perfect for any season of the year.
[feast_advanced_jump_to]
My children frequently come home from school with an array of truly yummy recipes, but more often than not, these culinary creations are not aligned with a Weight Watchers lifestyle. Take, for instance, the butter chicken he prepared at school; it was incredibly flavorful but loaded with high fat and calorie counts. Inspired by the desire to enjoy such dishes without compromising health goals, I successfully reimagined it into this Healthy & Weight Watchers Friendly Butter Chicken. That recipe has since become one of the most beloved and popular dishes on this blog, proving that healthy eating doesn’t mean giving up your favorites.
Given the enthusiastic reception of my other healthy transformations, I have a strong feeling that this Creamy Lemon Weight Watchers Pasta recipe is also poised to join the ranks of my most popular WW-friendly recipes. It truly delivers on taste and texture while keeping your health objectives in mind.
Pasta, in its essence, is the ultimate comfort food. When you’re striving to eat healthier, shed some pounds, or simply maintain your current weight, a rich, creamy chicken pasta dish might not typically be the first recipe that comes to mind. However, the thought of entirely giving up creamy pasta to achieve health goals is hardly appealing, is it? Not for me, and I suspect, not for many of you either! This is precisely what I appreciate most about the Weight Watchers program – it allows for the enjoyment of such satisfying foods without feeling deprived. You truly don’t have to sacrifice flavor for fitness. So, if you’re actively searching for delicious Weight Watchers pasta recipes that offer both creaminess and a healthy profile, this recipe promises not to disappoint!
And if your palate enjoys a variety of WW pasta recipes, you’ll be delighted to try this vibrant and flavorful dish: our popular Mediterranean Pasta Toss! It’s another excellent option for a light yet satisfying meal.
🥘 Key Ingredients for Our Healthy Lemon Chicken Pasta
This Creamy Lemon Chicken Penne Pasta truly stands out, not only for its incredible creaminess but also for its abundance of delicious, crunchy vegetables. However, it’s the bright, fresh lemon that truly makes this pasta dish sing! The original recipe already had a healthy foundation with fresh lemon, peas, and broccoli. To transform it into a lighter, Weight Watchers-friendly meal, I skillfully replaced heavy cream with a combination of non-fat Greek yogurt and light sour cream. I can confidently guarantee that absolutely no flavor was lost in this substitution; you’ll still enjoy a super creamy sauce that’s both indulgent and guilt-free. Opting for frozen peas and broccoli not only makes preparation easier and more economical but also ensures these healthy additions are accessible year-round. Of course, if fresh produce is readily available and you prefer it, feel free to use it for an even fresher taste!
For this healthy creamy lemon chicken penne pasta recipe, you’ll need a selection of fresh and pantry staples:
- Penne Pasta: The perfect shape to hold onto that creamy lemon sauce.
- Frozen or Fresh Sweet Peas: Adding a touch of sweetness and vibrant green color.
- Broccoli: Whether fresh or frozen, it provides essential nutrients and a satisfying crunch.
- Olive Oil: A healthy fat for sautéing the chicken and onions.
- Boneless Skinless Chicken Breast: Lean protein, diced for even cooking and easy eating.
- Italian Seasoning: A blend of herbs that imparts classic Mediterranean flavors.
- Red Onion: Adds a subtle pungency and beautiful color to the sauce.
- Garlic: Essential for depth of flavor in almost any savory dish.
- Salt: To enhance all the natural flavors.
- Non-fat Yogurt (Greek is best): Our secret weapon for creamy texture without the heavy cream.
- Light Sour Cream: Further contributes to the rich, tangy creaminess.
- Condensed Milk: A touch of sweetness to balance the lemon and acidity.
- Fresh Lemon: Both zest and juice are crucial for that bright, zesty lemon flavor.
- Cornstarch: A natural thickener that helps achieve the perfect sauce consistency.
*Refer to the comprehensive recipe card below for exact quantities and detailed instructions.
For those who have been following my culinary adventures for a while, you’ll know that I am a passionate advocate for the Weight Watchers (WW) program. It’s important to clarify that I am not a spokesperson, nor do I have any official affiliation with Weight Watchers. My endorsement comes purely from personal experience and a genuine belief that it offers an exceptional, sustainable long-term lifestyle choice. I’ve personally embraced the program for approximately 20 years, navigating through nearly all of its various iterations. It has been an invaluable tool, helping me successfully manage my weight after quitting smoking, following the birth of two children, and during other periods where a little overindulgence might have occurred. What I cherish most about the WW program is its fundamental principle: there are no “special” meals or restrictive diets. You eat normal, wholesome food, just like everyone else. This means you can effortlessly prepare the same delicious meals for your entire family – and incidentally, my family absolutely adored this lemon chicken pasta recipe! If you’ve never explored the program, I wholeheartedly recommend giving it a try. You can delve deeper into my personal Weight Watchers (WW) Journey HERE to understand how it can fit into your life.
📖 Delicious Variations & Easy Substitutions
One of the beauties of cooking is the flexibility to adapt recipes to your taste, dietary needs, or what you have on hand. This Healthy Lemon Chicken Pasta is incredibly versatile:
- Broccoli and Peas: While frozen options are super convenient and budget-friendly, providing consistent quality year-round, don’t hesitate to use fresh broccoli florets and sweet peas when they are in season for an extra burst of freshness and texture.
- Pasta: The choice of pasta can significantly impact the dish. While we love penne for its ability to hold the creamy sauce, feel free to experiment with other varieties. Regular white pasta works well, or you could opt for whole wheat pasta to boost fiber content, smart pasta for a lower glycemic index, or even a specific Weight Watchers pasta to further reduce the WW points in this recipe. Other shapes like rotini, fettuccine, angel hair pasta, or spaghetti noodles are also excellent choices, each offering a slightly different mouthfeel.
- Gluten-free: Making this dish gluten-free is simple – just substitute traditional pasta with your favorite gluten-free pasta variety. Ensure all other ingredients are naturally gluten-free as well.
- Sour Cream: To make the dish even lighter and reduce WW points further, you can easily use a non-fat sour cream instead of light sour cream. It will maintain the tanginess and creaminess without the added fat.
- Spicy Kick: If you enjoy a little heat, add a pinch or two of red pepper flakes to the sauce. This will introduce a subtle warmth that beautifully complements the bright lemon flavor. Adjust the amount to your preferred spice level.
- Red Onion: While red onion adds a lovely color and mild sharpness, finely chopped green onions (scallions) can be used as a milder substitute, particularly if you prefer a less intense onion flavor.
- Chicken: For those busy weeknights when time is of the essence, a pre-cooked rotisserie chicken from your local grocery store is a fantastic shortcut. Simply shred or dice the cooked chicken and add it to the sauce at the end of the cooking process.
🔢 Understanding WW Points for This Dish
We’re thrilled to confirm that this creamy lemon chicken pasta is a fantastic Weight Watchers-friendly option, coming in at just 6 WW points per serving. This makes it an excellent choice for anyone managing their weight while still wanting to enjoy satisfying and flavorful meals. If you’re looking to further reduce the points, you have a couple of easy adjustments you can make. Opting for non-fat sour cream instead of light sour cream will slightly lower the fat content. Additionally, choosing a lighter pasta option, such as whole wheat or a specific low-point pasta, can help shave off extra points, allowing you to tailor the recipe perfectly to your personal WW plan and preferences.
👪 Serving Size & Flexibility
This creamy lemon pasta recipe is thoughtfully designed to serve 6 individuals, making it a perfect meal for a family dinner or a small gathering. However, the beauty of this recipe lies in its adaptability. If you’re hosting a larger crowd or planning for leftovers, you can easily double or even triple the recipe to accommodate more servings. Conversely, if you’re cooking for one or two, the recipe can be conveniently halved. To make these adjustments seamless, simply click on the blue serving size indicator within the recipe card below. Select your desired number of servings, and the ingredient amounts will automatically adjust accordingly, ensuring precise measurements and consistent results every time.
🍽 Essential Equipment for Healthy Creamy Chicken Pasta
To prepare this delicious Healthy Creamy Chicken and Broccoli Pasta, you’ll need a few common kitchen tools that make the process smooth and efficient. A sturdy cutting board and a sharp knife are indispensable for safely preparing your chicken and vegetables. A zester is crucial for extracting that vibrant lemon zest, which contributes significantly to the dish’s fresh flavor profile. For the cooking itself, you’ll need a reliable skillet to brown your chicken and sauté the onions, and a large pot for cooking the pasta to al dente perfection. As an excellent alternative, you could opt for a single Dutch oven (affiliate links), which can handle both the sautéing and the simmering, effectively replacing the need for a separate skillet and large pot.
🥗 Perfect Side Dishes to Complement Your Pasta
While this easy lemon chicken pasta is wonderfully fulfilling on its own, pairing it with a simple, refreshing side dish can elevate your meal experience. A crisp green salad is always a classic and healthy accompaniment, providing a delightful contrast to the creamy pasta. Consider serving it with:
- Everything Bagel Cloud Bread Recipe: A light and flavorful bread option that’s perfect for soaking up any extra sauce.
- Spinach Salad with Honey Lime Cilantro Dressing (as shown in the image below): The bright, zesty notes of the dressing will beautifully complement the lemon in the pasta, offering a refreshing counterpoint.
🌡️ Storage & Reheating Tips
One of the many benefits of this healthy creamy chicken pasta is its excellent storage capabilities, making it ideal for meal prep or enjoying leftovers. Store any remaining pasta in an airtight container in the refrigerator, where it will stay fresh and delicious for up to 3 days. When you’re ready to enjoy it again, simply reheat gently on the stovetop over low heat, adding a splash of chicken broth or water to help revive the sauce’s creaminess, or warm in the microwave until heated through. For longer storage, this dish freezes exceptionally well. Transfer cooled pasta to an airtight, freezer-safe container and store for up to 3 months. Thaw overnight in the refrigerator before reheating. This ensures you always have a healthy, flavorful meal ready when you need it.
This healthy lemon chicken pasta is truly a culinary gem – quick and easy enough to become a staple on any busy weeknight, yet sophisticated and flavorful enough to impress guests at your next dinner party. It’s a dish that effortlessly marries health, convenience, and irresistible taste, making it a favorite for the whole family.
And if you’re on the lookout for even more Weight Watchers friendly and healthy chicken recipes that don’t compromise on flavor, then be sure to check out these fantastic options:
Balsamic Chicken with Roasted Tomatoes: A savory and vibrant dish featuring tender chicken breast baked with sweet, juicy roasted tomatoes, all drizzled with a rich balsamic glaze. It’s simple, elegant, and packed with flavor.
Easy Hoisin Chicken: A quick and delicious recipe that brings Asian-inspired flavors to your table. Succulent chicken coated in a sticky, sweet, and savory hoisin sauce – perfect for a fuss-free meal.
📋 Healthy Lemon Chicken Pasta Recipe
Print Recipe
Pin
Save RecipeSave Recipe
Rate
Add to Shopping ListGo to Shopping List
Equipment
-
Dutch oven
-
zester
Ingredients
- 450 g pkg of dry penne pasta
- ¾ cup frozen or fresh peas
- 500 g – bag of frozen broccoli or 1 head of fresh broccoli
- 1 tablespoon olive oil
- 1.25 lbs boneless, skinlesss chicken breast diced
- 2 teaspoon Italian seasoning
- ½ red onion, thinly sliced
- 1 teaspoon garlic minced or 2 cloves of garlic, minced
- 1 ½ cups reserved pasta water
- ½ teaspoon salt
- ¾ cup 0% fat yogurt
- ½ cup light sour cream
- 1 ½ tablespoon condensed milk
- 1 teaspoon lemon zest
- 2 tablespoon fresh lemon juice
- 1 tablespoon cornstarch
Garnish
- lemon wedges
- parmesan cheese (light) optional
- black pepper (optional)
Instructions
-
Cook the penne pasta in a large pot of salted boiling water according to package directions until al dente. Drain, reserving 1 ½ cups of the starchy pasta water for the sauce.
-
While the pasta cooks, prepare your vegetables. Cook the frozen green peas and frozen broccoli in the microwave according to package directions, typically about 3 minutes each. Set them aside.
-
In a large skillet (or Dutch oven), heat 1 tablespoon of olive oil over medium-high heat. Add the diced boneless, skinless chicken breast and cook, stirring occasionally, until it’s no longer pink and the internal temperature reaches 165 degrees F. Remove the chicken from the skillet and cut it into bite-sized pieces (about ½-inch cubes). Set aside.
-
Return the large pot or skillet to medium heat. Add the thinly sliced red onions and sauté, stirring often, until the onions have softened and become translucent, which usually takes about 4-5 minutes. Add the cooked chicken back to the pot along with the Italian seasoning, stirring to combine.
-
Gradually pour in the reserved pasta water, stirring continuously to prevent clumping. Then, stir in the non-fat yogurt, minced garlic, salt, and condensed milk. In a small bowl, whisk the cornstarch with a tablespoon or two of cold water to create a slurry, then add it to the sauce. Cook over medium-low heat, stirring frequently, until the sauce begins to thicken to your desired consistency.
-
Remove the pot from the heat. Stir in the light sour cream, lemon zest, and fresh lemon juice. Taste and adjust seasoning as needed. If the sauce isn’t quite thick enough (aim for a gravy-like consistency), return it to medium-low heat and gradually whisk in a little more cornstarch slurry, cooking until thickened, being careful not to boil.
-
Add the cooked peas and broccoli to the creamy sauce. Stir gently to combine all the ingredients, ensuring the vegetables are well coated and heated through.
-
Serve this delicious creamy lemon chicken pasta over a generous bed of the cooked penne pasta. For an even distribution of flavor, mix the pasta directly into the sauce before serving, if desired.
Garnish
-
Garnish each serving with fresh lemon wedges, a sprinkle of low-fat or fat-free Parmesan cheese (if desired), and a crack of fresh black pepper for an extra touch of flavor. Enjoy your healthy, creamy, and satisfying meal!
Notes
Calories from Fat 72
Nutrition
🐓 Explore More WW Chicken Recipes
If you loved this healthy lemon chicken pasta and are keen to continue your journey with delicious, Weight Watchers-friendly meals, you’re in luck! Here are some other fantastic chicken recipes from my collection that are both wholesome and packed with flavor:
- Chicken Souvlaki Wrap: Enjoy the vibrant flavors of the Mediterranean with tender marinated chicken, fresh veggies, and creamy tzatziki, all wrapped in a light pita. A refreshing and healthy meal!
- Slow Cooker Mexican Chicken – Healthy & WW friendly: This set-it-and-forget-it recipe yields incredibly tender, flavorful Mexican-spiced chicken, perfect for tacos, salads, or bowls.
- Slow Cooker Chicken Banh Mi Vietnamese Sandwiches: Experience the delicious complexity of a Vietnamese banh mi, made easier and healthier with tender slow-cooked chicken.
- Healthy Slow Cooker Chicken Stew: A hearty, comforting stew packed with vegetables and lean chicken, slow-cooked to perfection for maximum flavor with minimal effort.