• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Food Meanderings
  • Start HERE
  • Home
  • About Me
  • Recipes
    • Courses
      • Breakfast and Brunch
        • Pancakes, Waffles & French Toast
        • Breakfast Potluck Ideas
      • Lunch
        • Sandwiches and Burgers
        • Salads
        • Soups, Stew & Chili Recipes
      • Dinner
        • Main dish
        • Pork Recipes
        • Pasta & Pizza Recipes
        • Casseroles
        • Chicken Recipes
        • Beef Recipes
        • Fish & Seafood
      • Desserts
        • Baked Goods
        • Bars and Squares
        • Cake
        • Cookies
        • Cupcakes
        • Frosting and Icing Recipes
        • Frozen Dessert Recipes
        • Healthy Dessert Recipes
        • No Bake Desserts
        • Pie and Pastry Recipes
        • Sweets
    • Cuisine
      • Asian-Inspired Recipes
      • Italian Recipes
      • Mediterranean Recipes
      • Mexican Recipes
      • Southern Recipes
    • Dish Type
      • Appetizers
        • Dip Recipes
      • Breads
        • Bread Machine Recipes
        • Muffins
      • Side Dishes
        • Vegetables
      • Snacks
      • Sauces, Spreads and Condiments
      • Drinks
        • Smoothies
        • Mocktails
      • One-Pot and One-Pan meals
    • Cooking Style
      • Dinner Party Recipes
      • BBQ & Grilling
      • Healthy Recipes
      • Seasonal Cooking
      • Slow Cooker Recipes
      • Vegetarian
    • Special Diet
      • Gluten-free Recipes
      • Vegan Recipes
      • Vegetarian
      • Weight Watchers Friendly Recipes
    • Holidays
      • Canada Day
      • Christmas Recipes
      • Easter Recipes
      • Earth Day Recipes
      • Father's Day Recipes
      • Cinco de Mayo Recipes
      • 4th of July Recipes
      • Halloween Recipes
      • Mother's Day Recipes
      • New Year's Eve Recipes
      • St. Patrick's Day Recipes
      • Stampede Recipes
      • Thanksgiving Recipes
      • Birthday Recipes
      • Valentine's Day Recipes
      • Game Day Recipes
    • Ingredient
      • Meat
        • Pork
        • Poultry
      • Pasta
      • Beans
      • Potatoes
      • Fruit
      • Rice
      • Egg Recipes
      • Chocolate
  • Meanderings
    • Articles
      • My Weight Watchers (WW) Journey
      • Weight Watchers Tips & Tricks
      • Comfort & Baked Expectations
      • Gingerbread: The Art of Food
  • Navigation Menu: Social Icons

    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Start HERE
  • Recipes
  • About Me
  • Contact Me
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×
    Home » Recipes » Dish Type » Pasta & Pizza Recipes

    Healthy Lemon Chicken Pasta

    Published: Feb 14, 2020 by Terri Gilson · Modified: Jun 23, 2023 · As an Amazon Associate I earn from qualifying purchases. This post may contain affiliate links · 4 Comments

    Sharing is caring!

    113 shares
    • Share
    • Tweet
    • Reddit
    • Yummly
    • Mix
    Jump to Recipe
    Creamy Lemon Chicken Pasta in a bowl with lemon wedges and blue ceramic pot in background

    This Healthy Lemon Chicken Pasta is yet another easy recipe that my son brought home from his cooking class at school and I fell in love with it! I've had many other lemon chicken pasta recipes in my life, but the creamy lemon flavor in this recipe was really spectacular, especially for such a simple recipe! 

    Creamy Lemon Chicken Pasta in a bowl with lemon wedges and blue ceramic pot in background

    However, it was made with lots of heavy cream and not at all WW friendly!  So I made it my mission to lighten it up and succeeded in cutting the WW points by more than half! This creamy lemon chicken penne pasta is 6 WW points. It makes a great weeknight meal any time of the year.

    Jump to:
    • 🥘 Ingredients
    • 📖 Variations & Substitutions
    • 🔢WW Points
    • 👪 Serving size
    • 🍽Equipment
    • 🥗 Side Dishes
    • 🌡️Storage
    • 📋 Health Lemon Chicken Pasta Recipe
    • 🐓More WW Chicken Recipes

    My kids make a lot of really yummy recipes at school, but they're not exactly Weight Watchers friendly. The butter chicken he made at school was also amazing but super high fat and high calories, so I turned it into Healthy & Weight Watchers Friendly Butter Chicken. And it's become one of the most popular recipes on this blog.

    Healthy Butter Chicken | Weight Watchers

    I anticipate that this Creamy Lemon Weight Watchers Pasta recipe is also about to join the ranks of my most popular WW recipes!

    Pasta is pure comfort food. So when you're trying to eat healthy, lose weight or simply maintain your weight, creamy chicken pasta is not usually a recipe that you turn to. But at the same time, who wants to give up creamy pasta to achieve their health goals? Not me! And that's what I love about the WW program - I don't have to... So, if you're looking for Weight Watchers pasta recipes, this will not disappoint!

    And if you love WW pasta recipes, try this pasta dish: Mediterranean Pasta Toss!

    Greek pasta in a blue bowl with a brown wooden spoon

    🥘 Ingredients

    This Creamy Lemon Chicken Penne Pasta is not only creamy, it's full of delicious, crunchy veggies, but it's truly the fresh lemon that really makes this pasta sing! This Healthy Chicken Pasta recipe was already healthy with the fresh lemon, peas, and broccoli, but I lightened it up using Greek yogurt and light sour cream instead of heavy cream. But I can guarantee you that there was no flavor lost and you still get a super creamy sauce! Using frozen peas and broccoli makes it easier and more economical, but feel free to use fresh if you desire.

    Cream Lemon Chicken pasta in a bowl with a spoonful being held up close to camera

    For this healthy creamy lemon chicken penne pasta recipe, you'll need:

    • penne pasta
    • frozen or fresh sweet peas
    • broccoli (fresh is best, but you can substitute frozen)
    • olive oil
    • boneless skinless chicken breast
    • Italian seasoning
    • red onion
    • garlic
    • salt
    • non-fat yogurt
    • light sour cream
    • condensed milk
    • fresh lemon 
    • cornstarch

    *see recipe card for quantities

    If you've been following along with me for a while, you'll know I'm a big proponent of the Weight Watchers (WW) program. I'm not a spokesperson, nor do I have any affiliation with Weight Watchers,  I just happen to think it's a great long-term lifestyle choice! I've been following the program for about 20 years, in almost all of its incarnations, and it's helped me lose weight when I quit smoking, after 2 babies and during other periods of general overindulgence. But what I love most about it is that there are no special meals; you eat normal food. like everyone else. And you can make the same meals for your family (my family LOVED this recipe, by the way)! If you have never tried the program, I would highly recommend it. You can read about my personal Weight Watchers (WW) Journey HERE.

    Creamy Lemon Chicken Pasta in a bowl with lemon wedges and blue ceramic pot in background

    📖 Variations & Substitutions

    • Broccoli and Peas - you can use frozen or fresh
    • Pasta- you can use any kind of pasta you prefer, regular white pasta, whole wheat pasta, smart pasta or a WW pasta (to further bring down the WW points in this recipe). I use penne, but you could also use rotini or another type of noodle like fettuccine angel hair pasta or spaghetti noodles
    • Gluten-free - use a gluten-free pasta
    • Sour cream - you can use non-fat if you prefer (to further bring down points)
    • Spicy - spice it up by adding some red pepper flakes
    • Red onion - you could substitute green onion
    • Chicken - if you're in a hurry, use a precooked rotisserie chicken from the grocery store

    🔢WW Points

    This creamy lemon chicken pasta is 6 WW points. You can use non-fat sour cream and lighter pasta to further bring down the points if you prefer.

    👪 Serving size

    This creamy lemon pasta serves 6. If you're feeding a crowd, you can double or triple the recipe. Or you can half the recipe. Simply click on the blue serving size in the recipe card, select the number of servings you want and the amounts will adjust accordingly. 

    🍽Equipment

    To make this Healthy Creamy Chicken and Broccoli Pasta, you'll need a cutting board, a sharp knife, a zester, a skillet, and a large pot. Alternatively, you could use a Dutch oven (affiliate links), then you wouldn't need a skillet.

    🥗 Side Dishes

    This easy lemon chicken pasta also goes well with a simple green salad, as well as:

    • Everything Bagel Cloud Bread Recipe
    • spinach salad (shown)
    honey lime cilantro dressing

    🌡️Storage

    Store this healthy creamy chicken pasta in an airtight container in the fridge for up to 3 days. You can also freeze it in an airtight container for up to 3 months.

    This healthy lemon chicken pasta is quick and easy enough for a weeknight and one the whole family will love, but it's also perfect for serving guests!

    And if you're looking for additional Weight Watchers friendly and healthy chicken recipes, then check these out:

    Balsamic Chicken with Roasted Tomatoes

    Balsamic chicken with tomatoes in a glass dish

    Easy Hoisin Chicken

    Chicken quarters with hoisin sauce | legs with thighs attached - foodmeanderings.com
    creamy lemon chicken pasta in a beige bowl with lemons on side, on blue surface
    Food Meandering Logo

    📋 Health Lemon Chicken Pasta Recipe

    This Healthy Lemon Chicken Pasta features a creamy lemon sauce, penne pasta, juicy chicken breast, fresh lemon, broccoli, and peas. And it's light and Weight Watchers friendly!
    5 from 3 votes
    Print Pin Rate
    Course: dinner, lunch, Main Course
    Cuisine: American, Canadian, North American
    Keyword: chicken, healthy, lemon, pasta
    Special Diet: Weight Watchers
    Servings: 6 servings
    Calories: 378kcal
    Author: Terri Gilson
    Prep Time: 20 minutes minutes
    Cook Time: 20 minutes minutes
    Total Time: 40 minutes minutes
    Prevent your screen from going dark

    Equipment

    Dutch oven
    zester

    Ingredients

    • 225 g dry penne pasta (½ of a 450 g package)
    • 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)
    US Customary - Metric

    Instructions

    • Cook penne pasta, in a large pot of water, as per package directions.
    • Cook frozen green peas and frozen broccoli in microwave each for about 3 minutes. Set aside
    • Cook chicken on stove top, in large skillet, over medium-high heat, until done (no longer pink and internal temperature is 165 degrees F). Cut into bite-sized pieces (½ inch cubes). Set aside. *you could use a dutch oven instead.
    • In large pot, heat olive oil over medium heat. When hot, add red onions, stirring often, until onions are softened, about 4-5 minutes. Add chicken and Italian seasoning.
    • Add reserved pasta water, stirring the entire time. Then add yogurt, garlic. salt and condensed milk. Add cornstarch and cook on med- low heat until it starts to thicken.
    • Remove from heat, add in sour cream, lemon zest, lemon juice. If it's not thick enough (consistency of gravy) return to medium low heat and gradually add a little more cornstarch, cooking until thickened.
    • Add cooked peas and broccoli. Stir gently to combine.
    • Serve over a bed of cooked pasta. Then mix to combine, if desired.

    Garnish

    • Garnish with lemon wedges, and low-fat or fat-free parmesan cheese (optional)

    Notes

    *Please see post contents for important recipe information and tips!
     
    Nutrition Facts
    📋 Health Lemon Chicken Pasta Recipe
    Amount Per Serving
    Calories 378 Calories from Fat 72
    % Daily Value*
    Fat 8g12%
    Saturated Fat 3g19%
    Cholesterol 70mg23%
    Sodium 363mg16%
    Potassium 857mg24%
    Carbohydrates 43g14%
    Fiber 5g21%
    Sugar 7g8%
    Protein 32g64%
    Vitamin A 769IU15%
    Vitamin C 86mg104%
    Calcium 138mg14%
    Iron 2mg11%
    * Percent Daily Values are based on a 2000 calorie diet.

    Nutrition

    Calories: 378kcal (19%) | Carbohydrates: 43g (14%) | Protein: 32g (64%) | Fat: 8g (12%) | Saturated Fat: 3g (19%) | Cholesterol: 70mg (23%) | Sodium: 363mg (16%) | Potassium: 857mg (24%) | Fiber: 5g (21%) | Sugar: 7g (8%) | Vitamin A: 769IU (15%) | Vitamin C: 86mg (104%) | Calcium: 138mg (14%) | Iron: 2mg (11%)
    Did you make this recipe? Please leave a star rating and review below!
    Rate this Recipe

    🐓More WW Chicken Recipes

    • Greek chicken souvlaki wrapped in pita with tomatoes, red onion, tzatziki and parsley, wrapped in paper on black plate
      Chicken Souvlaki Wrap
    • slow cooker mexican chicken in a blue dish with slow cooker in background
      Slow Cooker Mexican Chicken - Healthy & WW friendly
    • open chicken banh mi vietnamese sub on a greenish grey plate with lime garnish and small white dish of sriracha mayonnaise
      Slow Cooker Chicken Banh Mi Vietnamese Sandwiches
    • crockpot chicken stew in a blue bowl with biscuits on the side and a slow cooker in the background
      Healthy Slow Cooker Chicken Stew

    « Chocolate Avocado Mousse & Strawberry Spoon Desserts
    Sheet Pan Rum and Raisin Pancakes »

    Reader Interactions

    Comments

    1. Bernice

      August 24, 2021 at 1:16 pm

      Looks great Terri, though I am not a broccoli fan I would eat this all up. It is very difficult to find a nice light lemony cream sauce. Perfect for a quick lunch or dinner on the go.

      Reply
    2. Shelby

      August 24, 2021 at 3:42 pm

      Kind of wishing I would have made this fo dinner this week haha think I can sub coconut milk for condensed?

      Reply
    3. nancy

      August 24, 2021 at 3:49 pm

      I love a good lemony cream sauce and hope this will be a hit at the dinner table too with my kids.

      Reply
    4. Nicole

      August 30, 2021 at 10:02 am

      Creamy lemony sauces are at the top of my list of favourite pasta sauces. So darn good. Love that you’ve lightened it but that it’s still big on flavour!

      Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    I'm Terri, a passionate home cook and baker, an award-winning recipe developer, and a busy working mom who is trying to eat healthy and fit everything into not enough hours in a day! My mission is to share not only my recipes, cooking hacks, and tips with you, but also my secrets to successful weight maintenance.

    More about me →

    Fall Recipes

    • coconut pumpkin chicken on jasmine rice, in black bowl, with rice and more of the chicken dish in background
      Coconut Pumpkin Chicken
    • broccoli cheese soup in a blue bowl with a spoon, with broccoli scattered around
      Slow Cooker Broccoli Cheese Soup
    • Halloween Buffalo Chicken Dip on a black platter with black nacho chips and orange peppers
      Slow Cooker Halloween Buffalo Chicken Dip
    • pumpkin pie ice cream in a cone, being held by a hand, in front of a container of ice cream and a pumpkin
      Pumpkin Pie Ice Cream (no churn)

    More Fall Recipes -->

    Footer

    Featured On:

    Taste Of Home Logo Parade Logo MSN Logo Master Chef Canada Logo Huffpost Logo Good Housekeeping Logo

    Footer

    ↑ back to top

    About

    • Privacy Policy & Terms of Use
    • Accessibility Policy

    Subscribe

    • Sign Up! for emails and updates

    Contact

    • Contact
    • Work with me

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2023 Foodmeanderings.com

    113 shares