Lean Cuisine Australia Chicken Fettuccine with Broccoli & Sunflower Seeds
Lean Cuisine Australia Chicken Fettuccine with Broccoli & Sunflower Seeds: independently scored 8.8/10 on Protein Score and 7.9/10 on Clean Score by ProteinScore.
19.9g protein per serve · 342 cal · 5.2g sugar · 609mg sodium · 350g serve.
Overview
This isn't your typical calorie-dense pasta from the freezer aisle. Lean Cuisine pitches its Chicken Fettuccine as a lighter option, and at under 350 calories per serve, it delivers on that promise. It feels more like a generous lunch or a top-up meal than a full-blown dinner, which is an honest proposition for this corner of the supermarket. The ingredient list is led by a creamy sauce made with actual cream, cheese and a dash of white wine, which is a pleasant surprise. The protein comes from RSPCA-approved Australian chicken, alongside edamame beans, but the total sodium hit is worth noting. At 609mg per serve, this single box accounts for roughly 30% of your daily 2000mg sodium limit, a significant trade-off for the convenience. Compared with the brand's Ginger Chicken with Edamame & Wild Rice, this fettuccine has a fraction less protein and sugar. It also sits well below the category average for protein density in ready meals we track, which tend to be more focused on hitting higher protein numbers. We see this meal as less of a protein supplement and more of a convenient, portion-controlled comfort food. Found in the freezer at Coles and Woolworths, it's a reliable backup for those nights you can't face the kitchen. Just pop the box in the microwave and you have a hot meal in minutes, which is exactly what the format is designed for.
Protein Score: 8.8/10
This is the kind of meal people reach for when they want a pasta fix without the usual calorie density. The 19.9g of protein in a 342-calorie box is a solid effort for a mainstream ready meal, earning it an 8.3/10. It's the figure for a product that isn't explicitly chasing an athlete-grade protein count. Against the broader ready meal category, this box scores above the average. Its protein density of 5.8g per 100 calories is balanced, meaning you're getting the protein return for the energy, rather than a meal padded out with carbs and sauce. This is a key marker of a well-formulated ready meal. The protein itself is sourced from a combination of marinated chicken, milk solids in the sauce, cheese, and edamame beans. While it sits just shy of the 20g threshold we'd consider a solid dinner, it's more than enough to make for a satisfying hot lunch that will keep you going through the afternoon.
Clean Score: 7.9/10
There are no artificial sweeteners, colours or preservatives on the ingredient list for this fettuccine. That cleaner profile is a deliberate choice for the Lean Cuisine range, but a handful of thickeners and stabilisers to keep the sauce together earn it a 6/10. The score is moved by thickeners like modified starch (1422) and carrageenan (407, 407a), plus mineral salts (451, 450) used to stabilise the chicken. These are common inclusions in frozen meals, ensuring the texture holds together after being blasted in the microwave, but they do push the meal down the processing spectrum. This lands it just below the average for the ready meals we've analysed. It's the classic trade-off for convenience; a home-cooked sauce wouldn't need the extra help from thickeners and stabilisers. For a meal that lives in the freezer and heats up in minutes, it's a relatively straightforward list, but it won't suit shoppers chasing a whole-food-only ingredient panel.
Wins
- A light meal at just 341.8 calories per serve.
- Nearly 20g of protein from chicken and dairy sources.
- No artificial sweeteners, colours or preservatives.
Watch outs
- Contains 609mg of sodium, about 30% of the daily limit.
- Zero dietary fibre is listed on the nutritional panel.
- Uses six food additives including thickeners and stabilisers.
Ingredients
Ingredient statement Sauce (35%) (Water, Onion, Cream (Milk), Thickener (1422), Milk Solids, White Wine (Processing Aids (Egg, Milk)), Cheese (Milk), Parmesan Cheese (Milk), Garlic, Natural Flavour, Salt, Yeast Extract, Spice, Sugar, Herb), Fettuccine Pasta (19%) (Water, Durum Wheat Semolina, Vegetable Oil), Kale (16%), Edamame Beans (11%) (Soy), Broccoli (11%), Marinated Cooked Chicken (6%) (RSPCA Approved Australian Chicken, Water, Salt, Thickeners (407a, 407, 415), Mineral Salts (508, 451, 450), Citrus Fibre, Natural Flavour (Milk), Sugar), Sunflower Seeds (2%).
32 ingredients.
Frequently asked questions
- How much sodium does this meal contain?
- This Lean Cuisine meal contains 609mg of sodium per 350g serve. That represents approximately 30% of the 2000mg upper daily limit recommended for Australian adults. While convenient, eating meals with this level of sodium regularly can make it difficult to stay within the daily guidelines. In our view, it's best treated as an occasional meal rather than a daily staple, especially if you are monitoring your sodium intake.
- Is this meal actually filling enough for dinner?
- At 342 calories and 19.9g of protein, we think this meal is on the lighter side for a full dinner. It falls just under the 20g protein benchmark we consider a solid evening meal. It makes for a great, satisfying lunch or a light dinner on a night you don't have a huge appetite. If you're looking for a more substantial post-gym refuel, you might want to pair it with a side salad or add extra protein.
- Where can I buy the Lean Cuisine Chicken Fettuccine?
- Lean Cuisine ready meals are widely available in the freezer aisle of major Australian supermarkets. This Chicken Fettuccine with Broccoli & Sunflower Seeds is typically stocked at Coles and Woolworths. Availability can vary by store location, so it's always a good idea to check the freezer section at your local supermarket. It may also be available directly from the brand's owner.
- How do you prepare this ready meal?
- This meal is designed for microwave preparation straight from the freezer. You simply need to pierce the film and heat it on high for a few minutes, as per the instructions on the box. There is no oven-bake option provided. The convenience of a microwave-ready meal in under 10 minutes is the main appeal of this format. We'd say it's ideal for a quick office lunch or a fast dinner when you're short on time.
- What are the main protein sources in this meal?
- The protein in this fettuccine comes from several ingredients working together. The primary source is marinated, cooked chicken breast, which makes up 6% of the total meal. Additional protein comes from dairy components in the sauce, including cream, milk solids, and cheese. The edamame beans also contribute a small amount of plant-based protein. This combination helps the meal reach its nearly 20g per serve total.