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
8 oz (225 g) whole wheat penne or fettuccine
2 tbsp (30 ml) olive oil
3 garlic cloves, minced
1 lb (450 g) boneless, skinless chicken breasts, cubed
Salt and black pepper, to taste
½ tsp (1 g) paprika
½ tsp (1 g) Italian seasoning
1 tbsp (8 g) whole wheat flour
1 cup (240 ml) low-sodium chicken broth
½ cup (120 ml) low-fat milk (1% or 2%)
½ cup (120 g) plain non-fat Greek yogurt
½ cup (50 g) freshly grated Parmesan cheese
2 cups (60 g) baby spinach (optional)
Fresh parsley, chopped (for garnish)
Instructions
Bring a large pot of salted water to a boil. Cook pasta until al dente. Reserve ¼ cup pasta water before draining.
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.
Add remaining olive oil to the skillet. Sauté garlic for 30–60 seconds. Stir in flour to make a light roux. Cook 30 seconds.
Gradually whisk in chicken broth, then milk. Simmer 2–3 minutes until slightly thickened.
Lower heat. Stir in Greek yogurt until smooth, then Parmesan until melted. Thin with reserved pasta water if needed.
Return chicken to the skillet. Add pasta and spinach (if using). Toss until creamy and spinach just wilts.
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