Healthy Garlic Parmesan Chicken Pasta Recipe
When you’re craving something creamy, cozy, and full of flavor—but want to keep it nutritious—this Healthy Garlic Parmesan Chicken Pasta Recipe is an absolute weeknight hero. Nestled in a silky sauce of Greek yogurt, Parmesan, and a punch of real garlic, every forkful delivers luscious comfort without the heaviness of classic cream pastas. Plus, hearty whole wheat noodles and lean chicken mean you can tuck in with zero regret. This dish never fails to wow friends and family, yet comes together easily with wholesome ingredients you probably already have on hand.
Ingredients You’ll Need
Let’s talk about the magic behind this Healthy Garlic Parmesan Chicken Pasta Recipe: simple, real-food ingredients that each play their part. Every item has a clear job to do, from flavor to texture, so don’t be tempted to skip what you might see as “just a little detail”—it all adds up to a memorable dish.
- Whole wheat penne or fettuccine (8 oz): Adds fiber and a nutty bite, making the pasta more filling and nutritious than regular white pasta.
- Olive oil (2 tbsp): Provides heart-healthy fat and helps create a silky, flavorful base for the sauce.
- Minced garlic (3 cloves): The superstar for bold flavor—freshly minced guarantees that signature kick.
- Boneless skinless chicken breasts (1 lb), cubed: Lean protein that cooks up juicy and tender, perfect for absorbing seasonings.
- Salt and black pepper, to taste: Enhances every other flavor and brings out the savory notes in chicken and cheese.
- Paprika (1/2 tsp): Adds color and a subtle warmth that deepens the taste of the whole dish.
- Italian seasoning (1/2 tsp): Brings balanced herby aromatics that make the pasta truly craveable.
- Whole wheat flour (1 tbsp): Helps thicken the sauce without extra fat, blending seamlessly into the roux.
- Low-sodium chicken broth (1 cup): Lends a savory depth while lightening up the sauce compared to heavy cream.
- Low-fat milk (1/2 cup, 1% or 2%): Makes the sauce creamy without added calories, keeping things guilt-free.
- Plain non-fat Greek yogurt (1/2 cup): Amalfi-level creaminess and tang, boosting protein too.
- Freshly grated Parmesan cheese (1/2 cup): Nothing matches the melt and sharpness of fresh parm for that irreplaceable salty richness.
- Baby spinach (2 cups, optional but recommended): Adds vibrant color, gentle flavor, and extra nutrition when wilted in at the end.
- Fresh parsley, chopped (for garnish): Lifts and brightens everything, making the final plate extra inviting.
How to Make Healthy Garlic Parmesan Chicken Pasta Recipe
Step 1: Cook the Pasta
Begin by bringing a big pot of salted water to a rolling boil. Add your whole wheat pasta and cook until just al dente—usually a minute or two less than the package suggests. Remember to scoop out about 1/4 cup of that magical pasta water before draining; its starchiness will help perfect your sauce later. Set the drained pasta aside while you prep the rest.
Step 2: Season and Cook the Chicken
While the pasta simmers, heat 1 tablespoon of olive oil in a large nonstick skillet over medium heat. Scatter in the chicken cubes, seasoning them generously with salt, black pepper, paprika, and Italian seasoning right as they hit the pan. Let the chicken cook undisturbed for a few minutes so it gets a golden sear, then flip and finish cooking for a total of 5 to 6 minutes. Transfer the juicy chicken pieces to a plate and cover lightly to keep warm and moist.
Step 3: Build the Garlic Parmesan Sauce
In that same skillet (no need to wash—those bits left behind are full of flavor!), pour in the remaining olive oil. Add the minced garlic and let it sizzle gently just until fragrant, about 30 to 60 seconds. Stir in the whole wheat flour, mixing well to form a paste, and cook for another 30 seconds to knock out any raw taste. Slowly pour in the chicken broth, whisking the entire time to avoid lumps, then add the milk. Keep whisking until the sauce thickens slightly—about 2 to 3 minutes.
Step 4: Add Greek Yogurt and Cheese
Lower the heat to avoid curdling and whisk in the Greek yogurt until fully incorporated, giving the sauce irresistible creaminess. Sprinkle the Parmesan cheese over the sauce and stir until it’s fully melted. If you find the sauce is a bit dense, just add a splash or two of reserved pasta water and whisk until it looks lusciously smooth and glossy.
Step 5: Combine and Finish
Return the cooked chicken to the skillet with any juices that have collected and toss in the drained pasta. If you’re including baby spinach (and I highly recommend you do!), add it here. Stir everything together over low heat until the sauce coats every piece and the spinach has just wilted into the warmth. Continue tossing gently until everything is uniformly, deliciously creamy.
Step 6: Serve Hot
Spoon the pasta onto plates or into wide bowls and top with a flurry of freshly chopped parsley and an extra dusting of Parmesan. The Healthy Garlic Parmesan Chicken Pasta Recipe is at its best served straight away, capturing all that creamy melt and garlicky aroma.
How to Serve Healthy Garlic Parmesan Chicken Pasta Recipe
Garnishes
A sprinkle of extra freshly grated Parmesan and a generous scattering of chopped fresh parsley make each serving of Healthy Garlic Parmesan Chicken Pasta Recipe look every bit as appetizing as it tastes. For a little zing, you could also add a light dusting of lemon zest or a grind of black pepper over the top just before serving.
Side Dishes
Pair your Healthy Garlic Parmesan Chicken Pasta Recipe with a crisp green salad drizzled in light vinaigrette or some simply roasted vegetables for balance. If you want to go a bit fancier, grilled asparagus or steamed broccoli on the side brings color and crunch.
Creative Ways to Present
No one said pasta had to be boring! Try twirling individual nests with tongs and plating them on wide, shallow bowls, topped with chicken slices and a pouf of greens. Or, for meal prepping, portion your Healthy Garlic Parmesan Chicken Pasta Recipe into glass containers with a wedge of lemon and a few cherry tomatoes for color and freshness.
Make Ahead and Storage
Storing Leftovers
Let the pasta cool completely before transferring it to airtight containers—this helps maintain its creamy texture and keeps any condensation from making it soggy. Refrigerated, the Healthy Garlic Parmesan Chicken Pasta Recipe will stay fresh and flavorful for up to 4 days.
Freezing
For longer storage, portion cooled pasta into freezer-safe containers or zip-top bags, squeezing out as much air as possible. The sauce might thicken a bit in the freezer, but it reheats beautifully—just let it thaw overnight in the fridge before warming up again.
Reheating
When you’re ready to enjoy leftovers, reheat the pasta gently on the stove over low heat or in the microwave. Add a splash of chicken broth or milk to loosen the sauce, stirring regularly until it’s piping hot and creamy again. This recipe is perfect for fast, delicious lunches that don’t taste like “just leftovers.”
FAQs
Can I use a different type of pasta in this recipe?
Absolutely! While whole wheat penne or fettuccine are great for extra nutrition, the Healthy Garlic Parmesan Chicken Pasta Recipe works well with almost any pasta—try chickpea, lentil, or even spiralized zucchini for a gluten-free twist.
Can I make this recipe dairy-free?
You can substitute the milk with an unsweetened non-dairy option (like almond or oat milk), switch Greek yogurt for a plain dairy-free variety, and use a vegan Parmesan or nutritional yeast. The result might be a little less rich, but still delicious!
What proteins can I use besides chicken?
Try this Healthy Garlic Parmesan Chicken Pasta Recipe with cooked shrimp, turkey breast, or diced tofu for a slightly different spin while keeping things hearty and satisfying. Just adjust cook times as needed.
How do I prevent the Greek yogurt from curdling?
Keep the heat low when adding Greek yogurt into the sauce, and be sure the sauce isn’t boiling—whisk it in gently for the smoothest results. Sometimes tempering the yogurt first with a little warm sauce helps, too.
Can I prep this dish ahead for the week?
Definitely! This recipe holds up wonderfully for meal prep. Portion it out, let it cool, then store in airtight containers. Just add a splash of broth or milk when reheating to restore the creaminess and it’ll taste like it’s fresh from the skillet.
Final Thoughts
If you’re on the hunt for something comforting that doesn’t weigh you down, give this Healthy Garlic Parmesan Chicken Pasta Recipe a try. It’s weeknight-friendly, crowd-pleasing, and just might become your new favorite way to satisfy both your tastebuds and your healthy goals. Let this creamy, garlicky masterpiece bring a little extra joy to your table—you deserve it!
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Healthy Garlic Parmesan Chicken Pasta Recipe
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Diet: Low Calorie
Description
This Healthy Garlic Parmesan Chicken Pasta is a delicious and nutritious dish that combines whole wheat pasta with tender chicken, a creamy garlic Parmesan sauce, and fresh spinach. It’s a balanced meal that’s perfect for lunch, dinner, or post-workout fuel.
Ingredients
For the Pasta:
- 8 oz whole wheat penne or fettuccine
For the Chicken:
- 2 tbsp olive oil
- 3 garlic cloves, minced
- 1 lb boneless skinless chicken breasts, cubed
- Salt and black pepper, to taste
- 1/2 tsp paprika
- 1/2 tsp Italian seasoning
- 1 tbsp whole wheat flour
For the Sauce:
- 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)
- Fresh parsley, chopped (for garnish)
Instructions
- Cook the Pasta: Bring a large pot of salted water to a boil. Cook pasta until al dente, then drain and set aside.
- Season and Cook the Chicken: Cook seasoned chicken in olive oil until golden, then set aside.
- Build the Garlic Parmesan Sauce: Make a roux with garlic, flour, chicken broth, and milk. Add yogurt and cheese.
- Add Greek Yogurt and Cheese: Mix in Greek yogurt and Parmesan cheese until melted.
- Combine and Finish: Toss chicken, pasta, and spinach in the sauce until coated.
- Serve Hot: Garnish with parsley and extra Parmesan before serving.
Notes
- Store leftovers in airtight containers for up to 4 days.
- Reheat with a bit of broth or milk to maintain sauce consistency.
- Recipe can be doubled for meal prep purposes.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving (approx. 300-350g)
- Calories: Approx. 350
- Sugar: 3g
- Sodium: 500mg
- Fat: 10g
- Saturated Fat: 3g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 70mg
Keywords: garlic parmesan chicken pasta, healthy pasta recipe, creamy pasta sauce
