Do you need a pasta that feels like a whole meal, isn’t just pasta, and won’t ruin your low-sodium diet? This Low Sodium Chicken Pasta with Asparagus recipe delivers a light creamy, savory goodness you crave with a fresh veggie twist—and without the regret.
Imagine this: tender browned chicken, crisp asparagus, and a light creamy sauce clinging to every bite of whole-grain pasta. Sounds like the kind of all-in-one dinner meal you’re looking for, right? The best part is it’s ridiculously simple to whip up and keeps the sodium in check. No bland food here—just real flavor for you.
Be sure to check out my Low Sodium Chicken Pasta with Italian Dressing for a similar dish with a Mediterranean zingy twist. That recipe is a good one to eat cold! But I prefer this dish warmed up for the best taste.
I have just recently switched to exclusively using whole grain/wheat pasta. Whole grain pasta is generally healthier than refined white pasta because it retains more nutrients and fiber that have not been stripped away and is lower in calories.
This is my third time using it in total. So when I first tried to make this low-sodium lightly creamy sauce pasta, that wasn’t smothered in a tomato sauce. I was worried it would taste like bland cardboard. Spoiler alert: it doesn’t. This recipe is proof that healthy eating doesn’t mean sacrificing taste.
The low down on Low Sodium Chicken Pasta with Asparagus
Let’s talk numbers: Most creamy chicken pasta recipes start at 450mg up to 800+ mg of sodium per serving. This recipe is just a modest 145mg of sodium. That’s a game-changer for anyone managing blood pressure, heart health, or just wanting to eat cleaner.
Not only is this recipe low in sodium, but it is almost less than half the fat of most recipes out there.
| Sodium Comparison | |
| Typical recipe per serving | 450 – 800+ mg |
| Sodium per serving this recipe | 145mg |
| Calories per serving | 457 |
| Recipe makes (5) – equal Servings | 1 |
The secret lies in smart swaps. We start by just not adding any salt. Then instead of heavy cream, we use a mix of low-fat Greek yogurt and Silk coconut milk to reduce both fat and sodium. Together, they create a light sauce without the sodium and fat overload.
Plus, using unsalted chicken broth keeps the flavor high and sodium low. Eliminating butter and using a healthier whole grain pasta rounds out the ingredients for a healthy meal.
Ingredients
- Asparagus: A full bundle for fresh, crisp-tender bites.
- Chicken breast: Lean protein and juicy, perfect for the sauce.
- Whole-grain pasta: Adds fiber and holds the creamy sauce well.
- Low-fat Greek yogurt & coconut milk: The ultimate creamy combo.
- Unsalted chicken broth: Rich flavor without the salt.
- Parmesan cheese: A little goes a long way for that cheesy taste.
- Dash Italian medley seasoning (paid link): Adds herbs and spice with no salt.
Find the full printable recipe with specific ingredients and measurements below.
How to make this healthy pasta recipe
1 – Add oil and chicken and brown for 6-8 minutes. Add in the onions about the last 2 minutes.
2 – Cook the chicken and pasta starting about the same time.
3 – When chicken is browned add garlic and stir for 1 minute. Tun heat to medium-low.
4 – Add the chicken broth and deglaze the pan.
5 – Add spices to and stir, cook for 2 minutes.
6 – Add parmesan and yogurt mix and stir to combine.
7 – Add pasta and stir to coat.
8 – Plate and garnish with cracked pepper and a sprinkle of shredded parmesan.
Click to see the full printable recipe with specific instructions below.
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Recipe variations
- Swap out the chicken breast for boneless, skinless chicken thighs.
- You can add mushrooms, diced zucchini, cherry tomatoes, or chopped broccoli.
- Spicier Version: Add an extra pinch of cayenne or crushed red pepper flakes.
- You can make this recipe gluten-free by using your favorite gluten-free pasta.
What goes with low sodium chicken pasta with asparagus?
This low sodium Chicken Asparagus Pasta recipe is a complete dish and doesn’t require a side dish. But, it can be served with:
- Bread: A crusty, warm low sodium artisan bread with a garlic spread topping.
- A light Salad is perfect: Pair with a light romaine – spinach salad with a low sodium Italian dressing for balance.
How to store and reheat your leftovers
Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the microwave, adding a splash of chicken broth or milk to refresh the sauce and moisten the pasta.
Can I freeze this chicken pasta?
Yes! Freeze individual portions in freezer-safe containers for up to 3 months. Thaw overnight in the fridge and reheat as above.
My tips for making this low sodium chicken pasta recipe
- Avoid boiling after adding dairy to keep the yogurt and milk from separating.
- Chicken asparagus pasta is best when served immediately, as the pasta will continue to absorb the sauce as it sits. Add a drizzle of milk or broth to revive.
- Be sure to taste and adjust spices when simmering before adding the pasta.
- Hand-milled cracked pepper instead of ground is perfect for a top garnish.
A few other low sodium dishes to enjoy!
- Make a pasta dish with Low Sodium Alfredo Sauce
- More asparagus and chicken with Low Sodium Asparagus Stuffed Chicken
- Really creamy and garlicked Low Sodium Creamy Garlic Chicken Breast
- Or go exotic with Low Sodium Chicken Tikka Masala
Making this Low Sodium Chicken Pasta with Asparagus in a light cream sauce is flavorful, easy to make and so worth it. If you try it, drop a comment below or share it on social. Feel free to like and follow me on my Facebook page and Pinterest for more tasty updates. Stay cozy, have fun, and enjoy!
Low Sodium Chicken Pasta with Asparagus – Healthy Dinner
Ingredients
- 1 medium bunch asparagus (about 1 pound)
- 1 medium onion (lean to a small side onion, chopped)
- 3 tablespoons pre-minced garlic
- 1 1/2 pound boneless, skinless chicken breast ( (about 2))
- 12 ounces whole grain pasta (like penne or rigatoni, (about 4 cups))
- 2 tablespoons olive oil (divided)
- 2 cups unsalted chicken broth
- ½ cup Silk coconut milk
- 2 cups Greek low-fat plain yogurt
- 1 ounce shredded Parmesan cheese (about 1/3 cup store-bought shredded, plus little more for serving)
- 2 teaspoons Dash Italian medley spice
- 1 teaspoon ground black pepper (to taste)
- 1 pinch crushed red pepper (optional, add to taste)
Preparation
- Trim off the woody ends of the asparagus and cut crosswise into 1-inch pieces. – Dice the onion. – Mix the yogurt and coconut milk together. – Pat boneless, skinless chicken breasts dry with paper towels and butterfly. Slice the cutlets in half lengthwise again and cut into 1/2-inch-wide strips.
- Prepare pasta to package directions. Add no salt. Cook for about 10 minutes, adding in asparagus the last 5 minutes. Drain and cover.
- Meanwhile, heat the olive oil in a preheated large pan or Dutch oven over medium-high heat until shimmering. Add the chicken in a single layer and cook, stirring occasionally, until cooked through and browned all over, 6 to 8 minutes total. Add onions in the last 2 minutes.
- Reduce heat for chicken to medium. Add the garlic, black pepper, Dash Italian medley, optional cayenne pepper and chili flakes. Cook for 2 minutes.
- Add chicken broth and deglaze the pan bottom, add the yogurt mix and Parmesan. Stir until well combined. Cook until chicken finishes cooking through.
- Add cooked pasta and asparagus, toss to combine.
- Plate and garnish with a sprinkle of Parmesan and fresh cracked black pepper, to taste.
- *Add a splash of coconut milk or chicken broth to thin the sauce, if needed.
Notes ______________________________________________
Utensils & special ingredients used
I use, own and recommend these products and ingredients used in this recipe and I may earn commissions from qualifying purchases.
Nutrition
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. Please understand that not everyone’s sodium and dietary requirements are the same, therefore some recipes may be higher than you’re allowed.
https://tastyhealthyheartrecipes.com/main-dishes/entrees/low-sodium-chicken-pasta-with-asparagus/© 2024 Tasty Healthy Heart Recipes
