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    Home » Recipes » Easy Meals

    Chicken Breast in White Sauce (Low Fat)

    January 28, 2020 By Monika Last Updated March 9, 2024 34 Comments

    Jump to Recipe

    This chicken in white sauce is a simple and easy to make dinner recipe that comes together in under 30 minutes. Although comforting and deliciously creamy the sauce is low in fat and does not contain heavy cream.

    You might also like creamy turkey steaks and meatballs in white sauce.

    Top down view of 4 chicken breasts in white sauce with spoon in large white pan, with green cloth to the right and plates at the top.

    What I love about this chicken in white sauce recipe is that, in addition to being simple to make and healthy, it is extremely versatile.  It’s delicious served over pasta, with potatoes, rice as well as steamed vegetables.  So you can serve it with your favourite side dish.

    I used my simple white sauce recipe plus a few extra ingredients to add more richness and flavour into this chicken dish.

    How to flavour chicken in white sauce

    I used a bit of crumbled vegetable stock cube, Dijon mustard and onion granules for more flavour but you can create your own flavour combination.  For example add lemon zest, a drizzle of lemon juice and 1 teaspoon of dried thyme into the sauce.  These ingredients are delicious in chicken dishes (I used them in my creamy chicken potato bake).

    I only used chives for garnish but fresh parsley and dill would work well too.  You can also add grated garlic into the sauce and serve the dish with a few spoonfuls of parmesan cheese.  If not using fresh herbs add herbs de Provence into the sauce as it’s cooking if you like (approx. 1.5 tsp).

    Side view of chicken in white sauce in large shallow white pan, with plates, lid and pepper grinder in background.

    You can also substitute half of the milk with either chicken or vegetable stock (and omit the stock cube I used). I added a bit of fromage frais (fromage blanc) into the recipe, which is my go-to ingredient when it comes to creating creamy, healthy sauces as it’s virtually fat free, but you could use crème fraiche or sour cream instead if you prefer (both a lot more calorific than fromage frais).

    Preparing the chicken

    You can cook whole chicken breasts or cut them in half down the middle before frying to shorten cooking time (and to serve smaller portions).  You can also flatten and tenderise the chicken using a meat mallet (or rolling pin) before cooking. This will also shorten cooking time.

    How to make creamy chicken in white sauce: step-by-step

    1.In a large shallow pan heat up 3 tablespoons of oil and fry the chicken breasts for 2-3 minutes on each side over a medium heat (or until golden brown). Transfer the chicken onto a plate, cover and set aside (leave the juices, if any, in the pan).

    4 chicken breasts in large shallow white pan.

    2. In the same pan melt the butter over a fairly low heat, add the flour and whisk together until a thick, smooth paste forms (this is roux).

    Top down view of roux in large shallow white pan with green whisk.

    3. Add the wine, stir, then add half of the milk, increase the heat and whisk until the sauce starts to thicken.  Add the rest of the milk, crumbled stock cube, mustard, onion granules, pepper to taste and continue whisking until the sauce thickens and starts bubbling up.  Whisk in the fromage frais, taste the sauce and adjust the seasoning as necessary.

    Milk, crumbled stock cube and mustard in large shallow white pan with green whisk.

    4. Place the chicken back in the pan, coat in the sauce, cover and simmer for 10-15 minutes or until the chicken is fully cooked.  Add a splash of water if needed, stir and serve immediately.

    4 chicken breasts in creamy sauce in large shallow white pan with lid in top right.

    Top tips for making chicken with white sauce

    • Cooking times may vary depending on the size of your chicken breasts. If you want to shorten cooking time cut the chicken breasts down the middle before frying. You can also flatten and tenderise the chicken using a meat mallet (or rolling pin) before cooking. This will also shorten cooking time.
    • The sauce will thicken after a while so add a splash of water to loosen it (stir it in using a whisk). It is important to use a whisk, rather than a spoon, to make the sauce (to ensure it’s smooth).
    • Gluten free white sauce: You can replace the wheat flour with corn flour (use 20 g) to make this sauce gluten free.
    • Substitutions: Add half the amount of milk and top up with chicken/vegetable stock. 
    • Seasoning: You may not need to add any salt into the sauce as the stock cube is quite salty. Add plenty of pepper though.
    • Best served immediately. Leftovers can be refrigerated, covered, for up to 2 days. Add a splash of water when reheating the sauce (you may have to adjust the seasoning too).
    4 chicken breasts with chopped chives in large shallow white pan with spoon, green cloth to the right and plates with forks at the top.

    More healthy, creamy chicken recipes

    • Healthy Creamy Spinach Chicken
    • Chicken and Mushroom Casserole (Healthy)
    • Easy Apricot Chicken Tagine with Chickpeas

    Check out also this collection of 13 healthy, easy one pot chicken recipes!

    Keep in touch!

    If you make this creamy chicken breast recipe let me know in the comments below. Did you make any swaps? How did it turn out for you? Thanks:)

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    Recipe

    Top down view of 4 chicken breasts in white sauce with spoon in large white pan, with green cloth to the right and plates at the top.

    Chicken Breast in White Sauce (Low Fat)

    This chicken in white sauce is a simple and easy to make dinner recipe that comes together in under 30 minutes. Although comforting and deliciously creamy the sauce is low in fat and does not contain heavy cream.
    5 from 24 votes
    Print Pin Rate
    Course: Dinner
    Cuisine: International, Low fat
    Prep Time: 5 minutes minutes
    Cook Time: 25 minutes minutes
    Total Time: 30 minutes minutes
    Servings: 5 servings
    Calories: 387kcal
    Author: Monika Dabrowski

    Ingredients

    • 4 chicken breasts skinless, whole or cut down the middle
    • 2 tablespoons (30 g) butter
    • 2¾ tablespoons (25 g) flour
    • 1½ cups less 2tbsp (330 ml) semi-skimmed/light milk or half milk half vegetable stock (and omit the stock cube below)
    • 4 tablespoons white wine
    • 1 teaspoon Dijon mustard
    • ½ vegetable stock cube crumbled
    • ¼ teaspoon onion granules
    • 3 tablespoons fromage blanc/fromage frais or light sour cream
    • 2-3 tablespoons olive oil or use cooking spray if you've got a non-stick pan
    • pepper to taste plus a little sea salt if needed and fresh herbs for garnish

    Instructions

    • In a large shallow pan heat 2-3 tablespoons of oil and fry the chicken breasts for 2-3 minutes on each side over a medium heat (or until golden brown). Transfer the chicken onto a plate, cover and set aside (leave the juices, if any, in the pan).
    • In the same pan melt the butter over a fairly low heat, add the flour and whisk together until a thick, smooth paste forms (this is roux).
    • Add the wine, stir, then add half of the milk, increase the heat and whisk until the sauce starts to thicken.  Add the rest of the milk, crumbled stock cube, mustard, onion granules, pepper to taste and continue whisking until the sauce thickens and starts bubbling up.  Whisk in the fromage frais, taste the sauce and adjust the seasoning as necessary. 
    • Place the chicken back in the pan, coat in the sauce, cover and simmer for 10-15 minutes or until the chicken is fully cooked.  Add a splash of water if needed, stir and serve immediately.

    Notes

    • Cooking times may vary depending on the size of your chicken breasts. If you want to shorten cooking time cut the chicken breasts down the middle before frying. You can also flatten and tenderise the chicken using a meat mallet (or rolling pin) before cooking. This will also shorten cooking time.
    • The sauce will thicken after a while so add a splash of water to loosen it (stir it in using a whisk). It is important to use a whisk, rather than a spoon, to make the sauce (to ensure it’s smooth).
    • Gluten free white sauce: You can replace the wheat flour with corn flour (use 20 g) to make this sauce gluten free.
    • Substitutions: Add half the amount of milk and top up with chicken/vegetable stock. 
    • Seasoning: You may not need to add any salt into the sauce as the stock cube is quite salty. Add plenty of pepper though.
    • Best served immediately. Leftovers can be refrigerated, covered, for up to 2 days. Add a splash of water when reheating the sauce (you may have to adjust the seasoning too).

    Nutrition

    Serving: 1serving | Calories: 387kcal | Carbohydrates: 8g | Protein: 41g | Fat: 19g | Saturated Fat: 6g | Cholesterol: 134mg | Sodium: 364mg | Potassium: 770mg | Fiber: 1g | Sugar: 4g | Vitamin A: 272IU | Vitamin C: 2mg | Calcium: 88mg | Iron: 1mg

    *Nutritional information is automatically generated and should be considered as an estimate.

    **A note about baking: If using a fan-assisted oven refer to your appliance's instructions and adjust the temperature accordingly.

    Tried this Recipe? Pin it for Later!Mention @Monika8021 or tag #EverydayHealthyRecipes!

    [adthrive-in-post-video-player video-id="TbRopox4" upload-date="2021-08-30T11:10:24.000Z" name="Chicken_Breast_in_White_Sauce_Low_Fat_720p" description="Chicken Breast in White Sauce (Low Fat)" player-type="default" override-embed="default"]

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    562 shares

    Comments

      5 from 24 votes (10 ratings without comment)

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    1. Ronlee Philemonof says

      February 17, 2025 at 10:39 pm

      5 stars
      Loved the recipes

      Reply
      • Monika says

        February 18, 2025 at 9:57 am

        Thank you:)

        Reply
    2. Patricia A. says

      August 07, 2024 at 6:44 pm

      5 stars
      Easy and delicious, thanks for sharing ❤️

      Reply
      • Monika says

        August 07, 2024 at 7:08 pm

        You are welcome:)

        Reply
    3. Karen says

      January 16, 2024 at 12:30 am

      5 stars
      Made this tonight. DELICIOUS!! My husband usually cooks (great cook), but he was busy so I pulled this recipe up. So glad I did. Husband LOVED it!!

      Reply
      • Monika says

        January 16, 2024 at 10:22 am

        Glad you liked it:)

        Reply
    4. Darcy says

      March 21, 2023 at 11:53 pm

      5 stars
      Added garlic green onions mushrooms and parmesan cheese with a side of bacon wrapped asparagus as a side was fantastic sauce was amazing

      Reply
      • Monika says

        March 23, 2023 at 11:27 am

        Sounds like a delicious meal!

        Reply
    5. Tina says

      January 26, 2023 at 10:14 pm

      5 stars
      Excellent recipe. Very flavorful, light and creamy sauce. I did make a slight change. I replaced the formage blanc with low fat garlic and herb cream cheese as that was all I had on hand. Will definitely be making again.

      Reply
      • Monika says

        January 27, 2023 at 7:50 am

        Great idea to use the cheese as it would have added more flavour! Thanks for the feedback:)

        Reply
    6. Gareth says

      May 20, 2021 at 5:29 pm

      5 stars
      Just tried this tonight. It was perfect. Didn't have any wine so juiced an apple and used that instead. It was so tasty. The whole family loved it. Going to try adding some mushrooms next time. 😃

      Reply
      • Monika says

        May 21, 2021 at 9:34 am

        Glad you enjoyed it! How very resourceful to use apple juice instead of the wine, makes perfect sense. Thanks for the feedback:)

        Reply
    7. Lindie says

      January 03, 2021 at 3:58 pm

      5 stars
      I tried this and i'm no Chef, but it tasted like i was one. Family LOVED this recipe . Thanks so much for sharing this. It makes a working mom's cooking much better!

      Reply
      • Monika says

        January 04, 2021 at 9:16 am

        So glad to hear it and thanks for letting me know:)

        Reply
      • Emi says

        October 07, 2021 at 9:11 pm

        Great recipe! The whole family loved it! Thanks!

        Reply
        • Monika says

          October 08, 2021 at 9:13 am

          Fantastic! Thanks for letting me know:)

          Reply
    8. Sumera Saleem says

      March 19, 2020 at 7:08 pm

      5 stars
      i tried this recipe today. loved it thanks for sharing

      Reply
      • Monika says

        March 20, 2020 at 11:33 am

        Glad to hear it, thanks for the feedback!

        Reply
    9. Balvinder says

      February 03, 2020 at 7:31 pm

      That low fat sauce looks so amazing. I’m a sucker for chicken dishes with creamy sauces!

      Reply
      • Monika says

        February 05, 2020 at 8:47 am

        Thank you Balvinder, I love creamy sauces too and make them often but always a little healthier.

        Reply
    10. Chloe Edges says

      February 02, 2020 at 9:30 pm

      5 stars
      Yum - I love creamy sauces but tend to avoid them a little, I've not tried using fromage frais as the base so I'll def be giving this a try in my new skillet!

      Reply
    11. Dave G says

      February 02, 2020 at 3:50 pm

      Wow! Looks amazing and hard to believe it's low in fat!

      Reply
      • Monika says

        February 03, 2020 at 7:48 am

        Thank you Dave!

        Reply
    12. Michelle Rolfe says

      February 01, 2020 at 5:33 pm

      5 stars
      Looks great Monika. I’m always hunting for quick ideas for chicken to change up our regular dinners. Cheers. Michelle #cookblogshare

      Reply
      • Karen says

        July 12, 2021 at 9:09 pm

        Hi I absolutely love creamy chicken dishes so will be definitely be trying this thanks

        Reply
        • Monika says

          July 13, 2021 at 5:49 pm

          Great, hope you like it!

          Reply
    13. Donna says

      January 31, 2020 at 6:26 pm

      5 stars
      Oh I love any kind of white sauce, but they're normally so fatty! This would make a brilliant alternative!

      Reply
      • Monika says

        February 02, 2020 at 8:29 am

        Thanks Donna, I also love a creamy sauce - but without the cream in it:)

        Reply
    14. Jo Allison / Jo's Kitchen Larder says

      January 30, 2020 at 2:30 pm

      5 stars
      I love dishes that look and taste creamy and indulgent but are in fact quite healthy. My boys would devour it and ask for seconds! Pinned.

      Reply
      • Monika says

        February 02, 2020 at 8:35 am

        Thanks Jo, my kids are exactly the same, I think creamy sauces are generally appealing to children.

        Reply
    15. Corina Blum says

      January 30, 2020 at 9:29 am

      5 stars
      It sounds delicious and very much a comfort food recipe for winter! We're all feeling a bit full of cold here at the moment so this would be just perfect.

      Reply
      • Monika says

        February 02, 2020 at 8:42 am

        Thanks Corina, I tend to make lots of creamy stuff in the winter, we all seem to crave it when it's cold outside.

        Reply
    16. Cat | Curly's Cooking says

      January 29, 2020 at 4:17 pm

      5 stars
      I love chicken with creamy sauces but not always the fat that comes with them. I love your low fat version that looks so delicious and is healthier.

      Reply
      • Monika says

        February 02, 2020 at 8:43 am

        Thanks Cat!

        Reply

    Hi, I am Monika, welcome to Everyday Healthy Recipes! This blog is all about simple recipes with a healthy twist, old classics with a modern take, and an occasional Polish dish thrown into the mix - all easy to make and delicious, perfect for everyday cooking.

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