This easy garlic parmesan chicken pasta proves you don’t have to give up creamy comfort food to eat healthy. By using whole wheat pasta, Greek yogurt, and lean chicken breast, you get a satisfying, protein-packed meal that feels indulgent without being heavy. Everything comes together in one skillet after the pasta cooks, making it ideal for busy weeknights, fitness-focused meals, or simple meal prep lunches.
Ingredients
| Ingredient | Amount |
|---|---|
| Whole wheat penne or fettuccine | 8 oz |
| Olive oil | 2 tablespoons |
| Garlic, minced | 3 cloves |
| Boneless skinless chicken breast, cubed | 1 lb |
| Salt | To taste |
| Black pepper | To taste |
| Paprika | ½ teaspoon |
| Italian seasoning | ½ teaspoon |
| Whole wheat flour | 1 tablespoon |
| Low-sodium chicken broth | 1 cup |
| Low-fat milk (1% or 2%) | ½ cup |
| Plain non-fat Greek yogurt | ½ cup |
| Freshly grated Parmesan cheese | ½ cup |
| Baby spinach | 2 cups (optional) |
| Fresh parsley | For garnish |
- Total Time: 30 mins
- Yield: 4 servings
Description
Healthy garlic parmesan chicken pasta made with whole wheat pasta, Greek yogurt, and lean chicken. Creamy and high protein.
Ingredients
8 oz whole wheat pasta
2 tbsp olive oil
3 garlic cloves
1 lb chicken breast
Salt and pepper
1/2 tsp paprika
1/2 tsp Italian seasoning
1 tbsp whole wheat flour
1 cup chicken broth
1/2 cup low fat milk
1/2 cup Greek yogurt
1/2 cup parmesan
2 cups spinach (optional)
Instructions
1. Cook pasta until al dente.
2. Cook seasoned chicken and set aside.
3. Build garlic parmesan sauce.
4. Stir in yogurt and cheese.
5. Combine pasta, chicken, and spinach.
6. Serve warm.
Notes
Add pasta water to loosen sauce.
Great for meal prep lunches.
- Prep Time: 10 mins
- Cook Time: 20 mins
- Category: Dinner
- Method: Stovetop
- Cuisine: American
Step-by-Step Instructions and Helpful Tips
Step 1
Bring a large pot of salted water to a boil. Cook the whole wheat pasta according to package instructions until al dente. Reserve about ¼ cup of pasta water, then drain and set aside.
Helpful tip: Pasta water helps loosen the sauce without thinning the flavor.
Step 2
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the cubed chicken and season with salt, pepper, paprika, and Italian seasoning. Cook for 5 to 6 minutes, stirring occasionally, until golden and cooked through. Remove the chicken and set aside.
Helpful tip: Avoid overcrowding the pan so the chicken browns evenly.
Step 3
Add the remaining tablespoon of olive oil to the skillet. Add the minced garlic and sauté for 30 to 60 seconds until fragrant. Sprinkle in the flour and stir for about 30 seconds to form a light roux. Slowly whisk in the chicken broth, followed by the milk, and cook for 2 to 3 minutes until the sauce begins to thicken.
Helpful tip: Whisk constantly to keep the sauce smooth.
Step 4
Reduce the heat to low and stir in the Greek yogurt until fully combined. Add the Parmesan cheese and stir until melted. If the sauce is too thick, add a splash of reserved pasta water until it reaches the desired consistency.
Helpful tip: Low heat prevents the yogurt from curdling.
Step 5
Return the cooked chicken to the skillet along with the pasta and spinach, if using. Toss everything together until evenly coated and the spinach is just wilted.
Helpful tip: Spinach adds nutrients without changing the flavor.
Step 6
Serve hot, garnished with chopped parsley and extra Parmesan if desired.
Conclusion
This Healthy Garlic Parmesan Chicken Pasta is creamy, comforting, and packed with protein. It’s a reliable recipe for clean eating, meal prep, or post-workout dinners that still satisfy pasta cravings.
Frequently Asked Questions
Is this recipe good for meal prep?
Yes, it stores well and reheats beautifully.
Can I use a different pasta?
Yes, any whole grain or high-protein pasta works.
Can I make it dairy-free?
You can swap dairy with plant-based alternatives, though texture will change.
How long does it last in the fridge?
Up to 4 days in an airtight container.