Creamy Broccoli and Chicken Pasta Bake – Weight Watchers Low-Point Recipe
If you’re craving a hearty, creamy, and comforting pasta dish while staying on track with your Weight Watchers (WW) goals, look no further than this Creamy Broccoli and Chicken Pasta Bake. This recipe has been carefully adapted to be low in points without compromising on flavor, making it a perfect option for anyone looking to enjoy a satisfying, family-friendly meal that won’t derail their healthy eating plan.
The creamy sauce, tender chicken, and fresh broccoli come together in a way that will leave you feeling full and satisfied. Plus, this dish is easy to prepare, making it a great choice for meal prepping or serving to a crowd. Whether you’re feeding your family, hosting a dinner party, or just looking for a cozy meal for one, this recipe is versatile, delicious, and packed with nutrition.
Prep Time: 15 minutes
Cook Time: 30-35 minutes
Total Time: 45-50 minutes
Servings: 6
WW SmartPoints (per serving): 5 points (based on the Blue Plan)
Ingredients for Creamy Broccoli and Chicken Pasta Bake
To create this dish, you’ll need a few simple ingredients, many of which you likely already have in your kitchen. All of the ingredients have been carefully chosen to keep this recipe low in points while maintaining a rich, comforting flavor. Here’s what you’ll need:
For the Pasta Bake:
- 8 oz whole wheat or high-fiber pasta (such as penne or rotini, which are perfect for baking)
- 2 medium boneless, skinless chicken breasts (about 1 lb) – diced into bite-sized pieces
- 1 medium head of broccoli (about 3 cups), cut into florets
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup reduced-fat cream cheese (low-fat, or fat-free if preferred)
- 1 cup fat-free or 1% milk
- 1 cup reduced-fat shredded cheddar cheese (or any low-fat cheese of your choice)
- 1/2 cup grated parmesan cheese
- Salt and pepper to taste
- 1/2 tsp dried basil (for added flavor)
- 1/2 tsp dried oregano (for a slight herbal kick)
- 1/4 tsp red pepper flakes (optional, for a bit of heat)
- Non-stick cooking spray (to grease the baking dish)
For the Topping:
- 1/4 cup whole wheat breadcrumbs (or use crushed whole grain crackers for a crispy topping)
- 1 tbsp olive oil spray (to lightly spray on top of the breadcrumbs to help them crisp up)
Essential Equipment Needed
This recipe calls for some basic kitchen tools to get everything prepared and cooked to perfection. Here’s a quick list:
- Large pot (for cooking pasta and blanching broccoli)
- Frying pan (to cook the chicken and sauté the onions)
- Large mixing bowl (to combine all the ingredients for the bake)
- 9×13-inch baking dish (or a similar size that will fit the casserole comfortably)
- Measuring cups and spoons (for accuracy)
- Wooden spoon or spatula (for stirring and combining ingredients)
- Strainer (for draining pasta and broccoli)
Step-by-Step Instructions for Creamy Broccoli and Chicken Pasta Bake
Follow these detailed steps to create this low-point Creamy Broccoli and Chicken Pasta Bake that is guaranteed to satisfy your cravings without breaking your WW points budget.
1. Cook the Pasta
Start by bringing a large pot of salted water to a boil. Once boiling, add your whole wheat pasta (8 oz) and cook according to the package instructions until al dente, usually about 8-10 minutes. Whole wheat pasta is a great option as it provides more fiber, which is important for a filling meal. While the pasta is cooking, go ahead and prepare your other ingredients.
2. Blanch the Broccoli
While the pasta is cooking, steam or blanch your broccoli florets. Add 3 cups of broccoli florets to the boiling water with the pasta during the last 2-3 minutes of cooking. This will allow the broccoli to cook slightly without becoming mushy. After the time is up, remove both the pasta and broccoli from the water, draining and setting them aside in a colander.
3. Cook the Chicken
In a large skillet or frying pan, spray a light coating of non-stick cooking spray and heat it over medium-high heat. Once hot, add your diced chicken breasts (about 1 lb). Cook the chicken for about 5-7 minutes, stirring occasionally until the chicken is fully cooked through and browned on the outside. Season with salt and pepper to taste. Once cooked, remove the chicken from the skillet and set it aside.
4. Sauté the Onion and Garlic
In the same skillet, add a little more non-stick cooking spray and sauté the chopped onion and minced garlic over medium heat for 2-3 minutes, or until they become fragrant and softened. This will add a rich depth of flavor to the base of your sauce.
5. Make the Creamy Sauce
Once the onions and garlic are softened, reduce the heat to low and add the reduced-fat cream cheese (1 cup) into the pan, stirring to melt it. After it melts, slowly pour in the 1 cup of fat-free milk, stirring constantly to form a smooth sauce. Add the dried basil, oregano, and red pepper flakes (if using), then season with salt and pepper to taste. Stir the sauce until it’s creamy and well combined. You may need to increase the heat slightly to help the cream cheese melt completely, but be careful not to let it boil.
6. Combine Chicken, Pasta, Broccoli, and Sauce
Once the sauce is ready, add the cooked chicken, pasta, and steamed broccoli into the skillet. Stir to coat everything evenly with the creamy sauce. If the sauce appears too thick, you can add a splash more milk to reach your desired consistency. Make sure the mixture is evenly combined.
7. Transfer to Baking Dish
Spray a 9×13-inch baking dish lightly with non-stick cooking spray. Pour the pasta mixture into the dish, spreading it out evenly. This will be the base for your bake.
8. Add Cheese Topping
Top the pasta mixture with 1 cup reduced-fat shredded cheddar cheese and 1/2 cup grated parmesan cheese. The melted cheese will form a delicious golden crust on top of your bake, adding that perfect cheesy bite.
9. Prepare the Breadcrumb Topping
In a small bowl, mix the 1/4 cup whole wheat breadcrumbs with 1 tbsp olive oil spray. Stir until the breadcrumbs are evenly coated with the oil. Sprinkle the breadcrumb mixture evenly over the cheese layer. This step adds a crispy, golden topping to your bake, making each bite feel indulgent and satisfying.
10. Bake the Casserole
Preheat your oven to 375°F (190°C). Once the oven is heated, place the baking dish in the oven and bake for 20-25 minutes, or until the cheese is melted, bubbly, and the breadcrumbs are golden and crispy. This baking time ensures that the casserole is heated through and that the flavors have melded together.
11. Let the Bake Rest
Once the casserole is done, remove it from the oven and allow it to rest for about 5 minutes before serving. This helps the sauce set and makes it easier to serve. Slice into portions, and enjoy!
Nutrition Breakdown (per serving)
Here’s the nutritional information for each serving of the Creamy Broccoli and Chicken Pasta Bake (based on 6 servings):
- Calories: 310
- Fat: 9g
- Saturated Fat: 4g
- Carbohydrates: 29g
- Fiber: 6g
- Net Carbs: 23g
- Protein: 32g
- Sodium: 480mg
- Cholesterol: 65mg
Weight Watchers SmartPoints Breakdown
When following WW (Weight Watchers), the SmartPoints value is calculated based on the nutritional content of the recipe. Here is the breakdown:
- Freestyle Points: 5 SmartPoints per serving
- Blue Plan Points: 5 SmartPoints per serving
- Green Plan Points: 6 SmartPoints per serving
- Purple Plan Points: 5 SmartPoints per serving
This makes the dish a great low-point option, especially for those following the Blue or Freestyle plan. It’s a healthy and filling meal that won’t derail your progress while providing plenty of flavor.
Tips and Variations
- Pasta Substitutes: If you prefer a lower-carb option, try using zucchini noodles or spaghetti squash instead of whole wheat pasta. These substitutions will lower the carb count even further while still providing a satisfying base.
- Dairy-Free Option: To make this recipe dairy-free, you can use dairy-free cream cheese and non-dairy milk (such as almond or coconut milk) instead of the traditional cream cheese and milk. Be sure to check that the cheeses used are dairy-free as well.
- Boost the Veggies: Feel free to add other vegetables like spinach, mushrooms, or bell peppers to the bake for added nutrition. More veggies will increase the fiber and nutrients of the dish without adding many extra points.
- Add Some Spice: For those who enjoy a little heat, add some chopped jalapeños or chili flakes to the sauce. This will give your pasta bake an extra layer of flavor and warmth.
Conclusion: A Comforting, Low-Point Meal for the Whole Family
This Creamy Broccoli and Chicken Pasta Bake is the ultimate WW low-point meal that doesn’t sacrifice flavor or comfort. With its creamy sauce, tender chicken, and fresh broccoli, this dish will become a family favorite in no time. Whether you’re meal prepping for the week or preparing a dish to serve for dinner, this recipe is both healthy and satisfying. Plus, the smart use of ingredients like reduced-fat cream cheese and whole wheat pasta keeps the points low, ensuring you can enjoy it guilt-free. So, go ahead, give this recipe a try, and treat yourself to a hearty, comforting meal that fits seamlessly into your Weight Watchers plan!