Lean Cuisine Australia Sundried Tomato & Chicken Pasta
Lean Cuisine Australia Sundried Tomato & Chicken Pasta: independently scored 7.7/10 on Protein Score and 7.5/10 on Clean Score by ProteinScore.
18.8g protein per serve · 397 cal · 14.6g sugar · 698mg sodium · 375g serve.
Overview
Found in the freezer aisle, this Sundried Tomato & Chicken Pasta is a familiar sight for anyone looking for a quick meal. But in a crowded field, it struggles to stand out on its nutritional numbers. The protein source is RSPCA Approved Australian chicken, which is a welcome sign of quality, but it only makes up 9% of the total box. The bulk of the meal is pasta and a tomato sauce that carries a surprising amount of sugar, clocking in at 14.6g per serve. The sodium is also high, with a single 375g box delivering 698mg - that's roughly 35% of the 2000mg daily limit, a significant hit for a meal this size. Compared with the brand's own Chicken Carbonara, this version has a similar protein count but packs in over twice the sugar. With 37 ingredients, it sits above the category average for ready meals we've analysed, pointing to a higher level of processing to keep it stable in the freezer. While it's a convenient option to have on hand, we think there are stronger performers in the Lean Cuisine range and the wider freezer aisle.
Protein Score: 7.7/10
Stacked against the brand's own Chicken Carbonara, this box delivers a similar protein count but with a higher sugar cost. The 18.8g of protein per serve is enough to classify it as a light meal, but it falls short of the 20g threshold for a solid dinner, earning a 6.7/10. The protein density tells the difference. At just 4.7g of protein for every 100 calories, it's clear this meal is padded with its pasta base rather than being protein-focused. This figure lags the typical product in this category, meaning you're getting more carbs and sauce for your calorie budget. For a post-gym refuel or a genuinely high-protein dinner, you'd need to look elsewhere. This is a convenience meal first and a protein source a distant second.
Clean Score: 7.5/10
A long list of thickeners, vegetable gums and mineral salts is the trade-off for a creamy tomato sauce that holds together after microwaving. With 37 ingredients and six additives, the processing level is high enough to land a 5.6/10, which is below the average for ready meals we track. The recipe uses thickener (1422), vegetable gums (407a, 407, 415) and mineral salts (451, 450, 508) to create texture and maintain shelf life in the freezer. While there are no artificial sweeteners, the inclusion of raw sugar in the tomato sauce contributes to a high sugar tally for a savoury meal. For shoppers who prefer a shorter, more recognisable ingredient list, this box won't fit the bill. It's a classic example of the compromises made to deliver a consistent, long-life meal at a supermarket scale.
Wins
- Under 400 calories makes it a viable light lunch option.
- Uses RSPCA Approved Australian chicken as its protein source.
- 18.8g of protein provides a reasonable top-up.
Watch outs
- Sodium hits 35% of the daily 2000mg limit in one box.
- Contains 14.6g of sugar, which is high for a savoury meal.
- Zero dietary fibre listed in the nutritional panel.
Ingredients
Tomato Sauce (44%) (Water, Tomatoes (16%) (Tomato, Acidity Regulator (330)), Red Capsicum, Sour Cream (Milk), Tomato Paste, Raw Sugar, Unsalted Butter (Milk), Wheat Flour, Skim Milk Powder, Sundried Tomatoes (1%), Thickener (1422), Onion Powder, Salt, Yeast Extract, Garlic, Parmesan Cheese (Milk), Herbs, Pepper), Cooked Penne Pasta (37%) (Water, Penne Pasta (Durum Wheat Semolina), Chive Flakes), Marinated Cooked Chicken (9%) (RSPCA Approved Australian Chicken (83%), Water, Salt, Vegetable Gums (407a, 407, 415), Sugar, Natural Flavour (Milk) (Acidity Regulator (270)), Citrus Fibre, Mineral Salts (451, 450, 508)), Zucchini (7%), Green Peas (2%).
37 ingredients.
Frequently asked questions
- How much sodium does this meal contain?
- This box contains 698mg of sodium per 375g serve. That represents approximately 35% of the 2000mg suggested daily target, which is a significant portion for a single meal, especially one under 400 calories. In our view, this is a high sodium load for the size of the meal. We would be cautious about eating this meal regularly if you are monitoring your sodium intake.
- Is this meal filling enough for dinner?
- At just under 400 calories and with 18.8g of protein, we think this is better suited as a light lunch or a top-up meal. It falls into our "light meal" protein band (under 20g per serve), so it may not be satisfying enough for a main evening meal, particularly after a long day or a workout. For a more substantial dinner, you would likely need to supplement it with a side salad or vegetables.
- How do you cook this ready meal?
- This is a frozen meal designed to be cooked in the microwave. Following the package instructions, you typically pierce the film and heat it for a few minutes until hot all the way through. It is not designed for conventional oven cooking. The format is a single-serve box, making it a convenient option when you need a quick meal without any preparation or cleanup.
- Where can I buy this Lean Cuisine meal?
- Lean Cuisine meals are widely available in the freezer aisle of major Australian supermarkets. This Sundried Tomato & Chicken Pasta is catalogued at both Coles and Woolworths. Availability can vary by individual store location, but you will typically find it alongside other frozen ready meals. It may also be available direct from the brand's owner, but supermarket freezers are the most common place to find it.
- Is this a good option for eating several times a week?
- We would advise against making this a daily or multi-weekly habit. The main reasons are the high sodium (698mg) and sugar (14.6g) content per box. Consuming a third of your daily sodium limit and a notable amount of sugar in one small meal can add up quickly over a week. In our view, this is best kept as an occasional backup meal for when you are short on time.