White sauce pasta is a timeless comfort food, but what if you’re avoiding cheese, butter, and refined flour? This easy white sauce chicken pasta offers all the creamy, savory satisfaction without any of those heavy ingredients. It’s perfect for anyone looking to cook a lighter version at home, especially those with dietary restrictions or a preference for more wholesome ingredients.
In this recipe, you’ll learn how to make a silky white sauce without using maida (refined flour), butter, or cheese. The creaminess comes from a clever use of everyday pantry staples, and the tender chicken adds a hearty touch to every bite.
Whether you’re a beginner cook or just looking for a healthier weeknight dinner, this recipe is designed to be fuss-free and incredibly flavorful.
Why This Recipe Works
- ✅ No Cheese, Butter, or Maida – Perfect for lactose-intolerant, low-fat, or health-conscious eaters.
- ✅ Quick & Easy – Ready in under 30 minutes using minimal ingredients.
- ✅ Balanced Flavor – A lighter take that still feels indulgent, thanks to garlic, herbs, and creamy milk.
- ✅ Homemade Feel – Made with love in your own kitchen with no complicated steps and no restaurant-only ingredients.
Ingredients You’ll Need

For the Pasta:
- 200g penne or fusilli (whole wheat or semolina-based)
- Salt and water for boiling
For the Chicken:
- 200g boneless chicken breast, thinly sliced
- 1 tbsp olive oil
- ½ tsp black pepper
- Salt to taste
- ½ tsp garlic powder or fresh minced garlic (optional)
For the White Sauce (No Maida, No Butter, No Cheese):
- 2 tbsp whole wheat flour (atta) or oat flour
- 1.5 cups milk (dairy or plant-based like oat or almond)
- 1 tbsp olive oil
- 1 tsp dried Italian herbs (oregano, basil, thyme)
- Salt and pepper to taste
- Optional: pinch of nutmeg for a deeper flavor
Step-by-Step Instructions
1. Cook the Pasta
Boil your pasta in salted water until al dente. Drain and set aside, reserving about ¼ cup of the pasta water.
2. Cook the Chicken
In a non-stick pan, heat olive oil. Add the sliced chicken, season with salt, pepper, and garlic. Sauté until golden and fully cooked, about 6 to 8 minutes. Remove from the pan and set aside.
3. Make the White Sauce
In the same pan, add a tablespoon of olive oil. Stir in the whole wheat flour and cook on low heat for 1 to 2 minutes until it smells nutty, but not burnt. Gradually pour in the milk while whisking continuously to prevent lumps.
Keep stirring until the sauce thickens to a creamy consistency. Add herbs, salt, pepper, and nutmeg if using.
4. Combine Everything
Toss the cooked pasta and chicken into the sauce. Add a splash of pasta water to adjust the texture if needed. Mix until everything is coated well.
5. Serve Hot
Garnish with fresh parsley or chili flakes for an extra punch. Serve immediately while warm and creamy.
Pro Tips for Best Results
- Use whole wheat pasta for added fiber and a more nutty flavor that pairs well with the mild white sauce.
- Don’t skip the herbs, as they bring out the flavor in the absence of cheese and butter.
- For a vegan version, swap the chicken with sautéed mushrooms or tofu and use plant-based milk.
Taste & Texture
The sauce is surprisingly rich and creamy despite the absence of butter or cheese. The atta (whole wheat flour) provides a slightly nutty undertone, while olive oil and herbs bring a smooth and flavorful finish. Paired with juicy chicken and firm pasta, this dish offers that satisfying comfort food experience without the heaviness.
Perfect For:
- Weeknight dinners when you want something quick yet comforting
- Meal prep (just store in airtight containers and reheat with a splash of milk)
- Kids and adults who need dairy-free or low-fat options
- Anyone trying to eat healthier without sacrificing flavor