Healthy Garlic Parmesan Chicken Pasta

Why You’ll Love This Recipe

This dish delivers that comforting, creamy pasta experience without the heaviness of traditional versions. Greek yogurt replaces heavy cream for a leaner sauce, while whole wheat pasta offers lasting energy. Lean chicken and spinach (optional) round it out with protein and nutrients—comfort food you can feel good about enjoying.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Whole wheat penne or fettuccine

• Olive oil

• Garlic

• Boneless skinless chicken breasts

• Salt and black pepper

• Paprika

• Italian seasoning

• Whole wheat flour

• Low-sodium chicken broth

• Low-fat milk (1% or 2%)

• Plain non-fat Greek yogurt

• Freshly grated Parmesan cheese

• Baby spinach (optional but recommended)

• Fresh parsley (for garnish)

Directions

1. Cook the Pasta: Cook whole wheat pasta in salted boiling water until al dente. Reserve about ¼ cup of pasta water before draining.

2. Season and Cook the Chicken: In a large nonstick skillet, heat 1 tablespoon of olive oil. Add cubed chicken, season with salt, pepper, paprika, and Italian seasoning. Cook until golden and done, then remove and set aside.

3. Build the Garlic Parmesan Sauce: In the same skillet, heat remaining olive oil. Add minced garlic and sauté until fragrant (30–60 seconds). Stir in whole wheat flour to form a light roux, then whisk in chicken broth and milk until sauce thickens (2–3 minutes).

4. Add Yogurt and Cheese: Reduce heat to low, stir in Greek yogurt, then add Parmesan cheese until melted. Adjust thickness with reserved pasta water if needed.

5. Combine and Finish: Return chicken to the skillet, add pasta and spinach (if using). Toss until everything is coated and spinach is just wilted.

6. Serve: Plate immediately and garnish with parsley and extra Parmesan.

Servings and timing

Makes approximately 4 servings.

• Prep time: ~10 minutes

• Cook time: ~20 minutes
  Total time: ~30 minutes.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 4 days. When reheating, add a splash of milk or broth to restore the creamy texture.

FAQs

1. What type of pasta works best?

Whole wheat penne or fettuccine work great, offering extra fiber and a hearty bite.

2. Can I use regular milk instead of low-fat milk?

Yes whole milk will work, but it’s richer and higher in calories.

3. Will the sauce curdle if the yogurt gets too hot?

Yes, so heat the sauce gently and avoid boiling after adding yogurt for a smooth texture.

4. Can I substitute Greek yogurt with sour cream?

Sour cream may make the sauce tangier and richer. Greek yogurt is leaner and holds up better under heat.

5. How do I keep the sauce from being too thick?

Use the reserved pasta water to thin it out, a tablespoon at a time until you reach desired consistency.

6. Can I add vegetables?

Absolutely spinach is recommended, but mushrooms, broccoli, or bell peppers would also work.

7. Is freshly grated Parmesan necessary?

It melts better and gives richer flavor compared to pre-shredded cheese, but either works.

8. How do I store leftovers to preserve flavor?

Let the pasta cool completely before sealing in a container, and add liquid before reheating to refresh the sauce.

9. Can this be made gluten-free?

Yes, swap in gluten-free pasta and use a gluten-free flour such as rice or tapioca instead of whole wheat flour.

10. Can I meal prep this?

Definitely portion into containers and reheat with some broth or milk. It’s a great make-ahead dinner or lunch.

Conclusion

This Healthy Garlic Parmesan Chicken Pasta is your go-to for a creamy, nutritious meal that supports fitness goals without sacrificing flavor. It’s fast, satisfying, and versatile—perfect for weeknight dinners or meal prep. Your dinner routine just got a tasty upgrade!

Print