Pasta night just got a makeover—and no, I don’t mean zoodles (though those have their place, too). This Healthy Garlic Parmesan Chicken Pasta is everything you love about creamy chicken pasta, but with a nutritious twist that doesn’t feel like “diet food.”
We’re talking tender chunks of juicy chicken, a velvety Greek yogurt pasta sauce, and just the right amount of Parmesan to make your taste buds do a happy dance. Plus, with whole wheat pasta for fiber and baby spinach for a touch of greens, this dish checks all the boxes: high-protein pasta, balanced, and oh-so satisfying.
This recipe is perfect for busy weeknights when you want comfort food but also want to feel good afterward. The best part? It comes together in just 30 minutes with simple, wholesome ingredients you probably already have in your kitchen. So, whether you’re cooking for picky eaters, meal-prepping for the week, or just craving a bowl of creamy goodness, this one’s for you.
Why You’ll Love This Healthy Garlic Parmesan Chicken Pasta
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High-protein pasta that keeps you full and energized.
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Creamy sauce without heavy cream—thanks to Greek yogurt.
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Quick and easy: dinner on the table in 30 minutes.
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A balanced dish that tastes like indulgent healthy comfort food.
Ingredients
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8 oz (225 g) whole wheat penne or fettuccine
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2 tbsp (30 ml) olive oil
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3 garlic cloves, minced
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1 lb (450 g) boneless skinless chicken breasts, cubed
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Salt and black pepper, to taste
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1/2 tsp (1 g) paprika
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1/2 tsp (1 g) Italian seasoning
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1 tbsp (8 g) whole wheat flour
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1 cup (240 ml) low-sodium chicken broth
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1/2 cup (120 ml) low-fat milk (1% or 2%)
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1/2 cup (120 g) plain non-fat Greek yogurt
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1/2 cup (50 g) freshly grated Parmesan cheese
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2 cups (60 g) baby spinach (optional)
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Fresh parsley, chopped (for garnish)
Instructions
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Bring a large pot of salted water to a boil. Cook pasta until al dente. Reserve 1/4 cup pasta water before draining.
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Meanwhile, heat 1 tbsp olive oil in a skillet over medium heat. Add chicken, season with salt, pepper, paprika, and Italian seasoning. Cook 5–6 minutes until golden and cooked through. Remove and set aside.
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In the same skillet, add remaining olive oil. Sauté garlic for 30–60 seconds. Stir in flour to make a light roux. Cook 30 seconds.
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Gradually whisk in chicken broth, then milk. Simmer 2–3 minutes until slightly thickened.
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Lower heat. Stir in Greek yogurt until smooth, then Parmesan until melted. Thin with pasta water if needed.
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Return chicken to the skillet. Add pasta and spinach (if using). Toss until creamy and spinach just wilts.
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Garnish with parsley and extra Parmesan. Serve hot.
Cooking Tips
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Greek yogurt trick: Add it off the heat to keep the sauce silky, not grainy.
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Want extra flavor? Sauté a few mushrooms with the garlic or toss in sun-dried tomatoes.
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Too thick? Don’t panic—just stir in a splash of reserved pasta water until it’s perfect.
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Make it spicier: Add a pinch of red pepper flakes for a little kick.
The beauty of this dish is how flexible it is. Swap in whole wheat spaghetti or even chickpea pasta for more protein. If you’ve got picky eaters, leave out the spinach—or sneak it in finely chopped. (Mom hack: once it’s coated in creamy Parmesan sauce, no one complains!)
A Personal Kitchen Story
This recipe actually came from one of my “what can I make with what’s in the fridge” nights. You know those evenings where you’re staring into the fridge, hoping something delicious will magically appear? Well, all I had was chicken, pasta, some Parmesan, and Greek yogurt. I threw it together, said a little prayer to the dinner gods, and voilà—Healthy Garlic Parmesan Chicken Pasta was born.
Since then, it’s been on repeat at our house. My husband calls it “the sneaky healthy pasta” because it tastes like a restaurant indulgence but doesn’t leave you feeling weighed down. And my kids? They just call it “the good pasta.” (I’ll take that as a win.)
What to Serve With Healthy Garlic Parmesan Chicken Pasta
This pasta is filling enough to be a stand-alone meal, but it pairs beautifully with lighter sides. A crisp garden salad with balsamic vinaigrette balances out the creaminess. Garlic-roasted broccoli or asparagus also make great companions.
If you’re entertaining, serve it family-style with a loaf of crusty whole-grain bread (or garlic knots if you’re feeling indulgent). For a cozy date-night dinner, pair with a glass of chilled white wine and you’ve got yourself a restaurant-worthy meal without the price tag.
How to Store
This dish keeps well in the fridge for up to 4 days in an airtight container, making it perfect for meal prep. The sauce may thicken slightly, but a splash of milk or broth when reheating brings it right back to creamy perfection.
To reheat, use the stovetop for best results—just warm gently over medium-low heat, stirring often. Microwaving works too, but stir halfway to avoid hot spots. I don’t recommend freezing this one, since the Greek yogurt can separate when thawed. It’s best enjoyed fresh or within the week.
FAQs
Can I use regular pasta instead of whole wheat?
Of course! Regular pasta works, though whole wheat adds extra fiber and nutrients.
Can I substitute the Greek yogurt?
Yes—light sour cream works as a swap, but Greek yogurt keeps it high-protein and lighter.
Can I make this a vegetarian dish?
Absolutely. Skip the chicken and add chickpeas or sautéed mushrooms for protein.
Is this a good option for meal prep?
Definitely! This high-protein pasta reheats well and stays creamy for days.
Bringing It All Together
At the end of the day, this Healthy Garlic Parmesan Chicken Pasta is proof that healthy comfort food doesn’t have to be complicated—or boring. With its creamy Greek yogurt pasta sauce, juicy chicken, and Parmesan goodness, it’s a weeknight dinner hero you’ll want on repeat.
So the next time you’re craving creamy chicken pasta, skip the takeout and whip up this better-for-you version. Your taste buds (and your body) will thank you.
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Print
Healthy Garlic Parmesan Chicken Pasta
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Diet: Low Fat
Description
Healthy Garlic Parmesan Chicken Pasta is a creamy, high-protein pasta dish made with juicy chicken, whole wheat pasta, and a Greek yogurt-based sauce. It delivers all the indulgence of classic creamy chicken pasta but in a lighter, more nutritious way. Ready in just 30 minutes, it’s perfect for busy weeknights or meal prep—comfort food that leaves you feeling satisfied, not weighed down.
Ingredients
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8 oz (225 g) whole wheat penne or fettuccine
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2 tbsp (30 ml) olive oil
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3 garlic cloves, minced
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1 lb (450 g) boneless, skinless chicken breasts, cubed
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Salt and black pepper, to taste
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½ tsp (1 g) paprika
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½ tsp (1 g) Italian seasoning
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1 tbsp (8 g) whole wheat flour
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1 cup (240 ml) low-sodium chicken broth
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½ cup (120 ml) low-fat milk (1% or 2%)
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½ cup (120 g) plain non-fat Greek yogurt
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½ cup (50 g) freshly grated Parmesan cheese
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2 cups (60 g) baby spinach (optional)
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Fresh parsley, chopped (for garnish)
Instructions
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Bring a large pot of salted water to a boil. Cook pasta until al dente. Reserve ¼ cup pasta water before draining.
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Heat 1 tbsp olive oil in a skillet over medium heat. Add chicken, season with salt, pepper, paprika, and Italian seasoning. Cook 5–6 minutes until golden and cooked through. Remove chicken and set aside.
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Add remaining olive oil to the skillet. Sauté garlic for 30–60 seconds. Stir in flour to make a light roux. Cook 30 seconds.
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Gradually whisk in chicken broth, then milk. Simmer 2–3 minutes until slightly thickened.
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Lower heat. Stir in Greek yogurt until smooth, then Parmesan until melted. Thin with reserved pasta water if needed.
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Return chicken to the skillet. Add pasta and spinach (if using). Toss until creamy and spinach just wilts.
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Garnish with parsley and extra Parmesan. Serve hot.
Notes
Add Greek yogurt off the heat to prevent curdling.
Customize with mushrooms, sun-dried tomatoes, or extra veggies.
Use chickpea pasta for added protein or regular pasta if preferred.
For meal prep, store in the fridge for up to 4 days. Add a splash of broth or milk when reheating.
Skip freezing—Greek yogurt can separate when thawed.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Plats
- Method: Stovetop
- Cuisine: American