Garlic Parmesan Chicken Pasta

A lighter, flavor-packed weeknight dinner that balances creamy comfort with wholesome ingredients.

introduction

This Healthy Garlic Parmesan Chicken Pasta is a simple, nutritious twist on a classic creamy pasta dish. It uses whole wheat pasta, lean chicken, Greek yogurt, and a modest amount of Parmesan to deliver big flavor without the heaviness. Ready in about 30 minutes, it’s perfect for busy evenings when you want something satisfying and better-for-you.

why make this recipe

• Quick and easy: Ready in roughly 30 minutes from start to finish.
• Healthier swaps: Whole wheat pasta, low-fat milk, and non-fat Greek yogurt reduce calories and boost fiber and protein.
• Family-friendly: Mild, creamy flavors appeal to kids and adults alike.
• Versatile: Add vegetables like spinach or swap pasta shapes to suit preferences.

how to make Healthy Garlic Parmesan Chicken Pasta

Follow these steps for a creamy, garlicky pasta with tender chicken and bright spinach.

Ingredients :

• 8 oz whole wheat penne or fettuccine
• 2 tbsp olive oil
• 3 garlic cloves, minced
• 1 lb boneless skinless chicken breasts, cubed
• 1/2 tsp paprika
• 1/2 tsp Italian seasoning
• 1 tbsp whole wheat flour
• 1 cup low-sodium chicken broth
• 1/2 cup low-fat milk (1% or 2%)
• 1/2 cup plain non-fat Greek yogurt
• 1/2 cup freshly grated Parmesan cheese
• 2 cups baby spinach (optional but recommended)
• Salt and black pepper, to taste
• Fresh parsley, chopped (for garnish)

Directions :

1. Cook the Pasta: Bring a large pot of salted water to a boil. Cook the whole wheat pasta according to package directions until al dente. Reserve 1/2 cup pasta water, drain, and set pasta aside.
2. Season and Cook the Chicken: While pasta cooks, pat chicken cubes dry and season with salt, pepper, paprika, and Italian seasoning. Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add chicken and cook 5–7 minutes until golden and cooked through. Remove chicken to a plate.
3. Build the Garlic Parmesan Sauce: Reduce heat to medium, add remaining 1 tbsp olive oil to the skillet, then add minced garlic and sauté 30–60 seconds until fragrant. Stir in whole wheat flour and cook 30 seconds. Slowly whisk in chicken broth and low-fat milk, scraping any browned bits from the pan. Simmer 2–3 minutes until slightly thickened.
4. Add Greek Yogurt and Cheese: Remove the skillet from heat briefly to prevent yogurt from curdling. Whisk in plain non-fat Greek yogurt until smooth, then stir in grated Parmesan until melted and the sauce is creamy. If needed, return to very low heat and thin with reserved pasta water to reach desired consistency.
5. Combine and Finish: Add cooked chicken, drained pasta, and baby spinach to the sauce. Toss gently until spinach wilts and everything is evenly coated. Taste and adjust seasoning with salt and black pepper.
6. Serve Hot: Garnish with chopped fresh parsley and an extra sprinkle of Parmesan if desired. Serve immediately.

how to serve Healthy Garlic Parmesan Chicken Pasta

Serve this dish straight from the pan while warm. Pair with a simple green salad or roasted vegetables for extra color and nutrients. A squeeze of fresh lemon over the top brightens the flavors. For a lighter meal, serve smaller portions of pasta alongside extra steamed vegetables.

how to store Healthy Garlic Parmesan Chicken Pasta

• Refrigerator: Cool to room temperature, transfer to an airtight container, and refrigerate for up to 3–4 days.
• Reheating: Reheat gently on the stove over low heat with a splash of milk or reserved pasta water to loosen the sauce, or microwave in short intervals, stirring between each.
• Freezing: Not recommended for best texture because dairy-based sauces can separate when frozen. If you must freeze, omit the yogurt and add it fresh when reheating; freeze components separately for up to 1 month.

tips to make Healthy Garlic Parmesan Chicken Pasta

• Prevent curdling: Temper the Greek yogurt by stirring a few tablespoons of the hot sauce into the yogurt before adding it into the skillet, or remove the pan from direct heat before mixing.
• Texture balance: Use freshly grated Parmesan — pre-grated can be dusty and won’t melt as smoothly.
• Protein swaps: Use turkey breast or shrimp if preferred; adjust cooking times accordingly.
• Make it saucier: Reserve more pasta water to loosen the sauce and help it cling to whole wheat pasta.
• Add veggies: Broccoli florets, cherry tomatoes, or mushrooms make great additions — add quick-cooking vegetables near the end so they don’t overcook.

variation (if any)

• Vegetarian: Omit chicken and add extra mushrooms, roasted chickpeas, or white beans for protein.
• Creamier: Substitute part of the milk with half-and-half, and use low-moisture mozzarella for extra creaminess.
• Spicy: Add red pepper flakes when sautéing the garlic for a mild heat boost.
• Lemon-Parmesan: Stir in 1–2 tsp lemon zest and a tablespoon of lemon juice at the end for a bright, zesty finish.

FAQ

Q: Can I use regular pasta instead of whole wheat?
A: Yes — regular semolina pasta works fine. Whole wheat adds fiber and a nuttier flavor but isn’t required.

Q: How can I prevent the chicken from drying out?
A: Don’t overcook — cut into similar-sized cubes and remove from the pan as soon as the juices run clear. You can also finish cooking the chicken in the sauce briefly.

Q: Is it okay to use plain yogurt instead of Greek yogurt?
A: Plain yogurt can be used, but Greek yogurt provides a thicker, creamier texture and more protein. If using regular yogurt, reduce the quantity slightly and watch for thinning of the sauce.

Q: Can I make this ahead for meal prep?
A: Yes — store components separately when possible (pasta and sauce/chicken) and combine/reheat to preserve texture.

Conclusion

For a one-pan, family-friendly take on creamy pasta, this Healthy Garlic Parmesan Chicken Pasta delivers comfort without excess fat. If you’d like a slightly different approach or inspiration, check out this similar recipe for ideas: Garlic Parmesan Chicken and Pasta (One-Pan).