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