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Healthy Garlic Parmesan Chicken Pasta Recipe

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Main Course
Cuisine American
Servings 4
Calories 430 kcal

Ingredients
  

  • 8 oz whole wheat penne or fettuccine (complex carbs + fiber)
  • 2 tbsp olive oil (healthy fat base)
  • 3 cloves garlic minced
  • 1 lb boneless, skinless chicken breasts cubed
  • Salt & black pepper to taste
  • 1/2 tsp paprika
  • 1/2 tsp Italian seasoning
  • 1 tbsp whole wheat flour (helps thicken sauce)
  • 1 cup low-sodium chicken broth
  • 1/2 cup low-fat milk (1% or 2%)
  • 1/2 cup plain non-fat Greek yogurt (protein + creaminess)
  • 1/2 cup freshly grated Parmesan cheese
  • 2 cups baby spinach (optional, adds micronutrients)
  • Fresh parsley, chopped (for garnish)

Pro Tip: Use freshly grated Parmesan for best texture and flavor (it melts more smoothly than pre-shredded.)

Instructions
 

  • Cook the Pasta: Bring a large pot of salted water to a boil. Cook the whole wheat pasta until al dente, according to package instructions. Reserve 1/4 cup of pasta water before draining — it’s liquid gold for adjusting sauce consistency later.
  • Cook the Chicken: Heat 1 tbsp olive oil in a large skillet over medium heat. Add the cubed chicken breast and season with salt, pepper, paprika, and Italian seasoning. Cook for 5–6 minutes, flipping occasionally, until golden brown and fully cooked. Transfer to a plate and set aside.
  • Build the Garlic Parmesan Sauce: In the same skillet, add the remaining olive oil. Sauté the minced garlic for 30–60 seconds until fragrant (don’t let it burn). Sprinkle in flour, whisking to form a light roux. Slowly pour in chicken broth while whisking to prevent lumps. Add milk and simmer 2–3 minutes until slightly thickened.
  • Add Protein Boosters: Lower the heat and stir in Greek yogurt. This keeps the sauce creamy without curdling. Mix in Parmesan cheese until melted. If sauce is too thick, add a splash of reserved pasta water until smooth.
  • Combine and Finish: Return chicken (plus its juices) to the skillet. Toss in cooked pasta and spinach (if using). Stir until everything is evenly coated and spinach is just wilted.
  • Serve Hot: Plate the pasta, garnish with fresh parsley and extra Parmesan, and serve immediately.

Notes

  • Storage tips:
    Keeps 3–4 days in the fridge. Add a splash of broth or milk when reheating to keep the sauce smooth.
  • Quick swap ideas:
  1. Use chickpea pasta for even more protein.
  2. Add spinach or broccoli for extra greens.
  3. Sub zucchini noodles for a lower-carb version.
  • Pro tip:
    Avoid boiling after adding Greek yogurt — gentle heat keeps the sauce silky and prevents curdling.