Here is a simple, healthy garlic Parmesan chicken pasta you can make any night.
introduction
This Healthy Garlic Parmesan Chicken Pasta is creamy, light, and quick to cook. It uses whole wheat pasta, Greek yogurt, and a small amount of cheese for a healthier take. If you like easy chicken pasta dishes, you may also enjoy this chicken with marinara sauce recipe for another simple weeknight option.
why make this recipe
- It cooks fast and feeds a family.
- It uses simple, healthy ingredients like whole wheat pasta and Greek yogurt.
- It tastes rich but has less fat than classic cream sauces.
- You can change vegetables or spices to match what you have.
how to make Healthy Garlic Parmesan Chicken Pasta
Make the dish in a few clear steps. Cook the pasta first so it is ready. Season the chicken and cook in olive oil until done. Make the garlic parmesan sauce with broth, milk, and a touch of whole wheat flour. Stir in Greek yogurt and freshly grated Parmesan to make it creamy without heavy cream. Toss pasta, sauce, spinach, and chicken together until the spinach wilts. For a simple creamy twist like other comfort pastas, you can look at healthy mac and cheese for ideas on keeping sauces light.
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 :
- Cook the Pasta
- Boil salted water and cook the whole wheat pasta until al dente. Drain and set aside.
- Season and Cook the Chicken
- Toss chicken cubes with paprika, Italian seasoning, salt, and pepper.
- Heat 1 tbsp olive oil in a pan and cook chicken until browned and cooked through. Remove chicken and set aside.
- Build the Garlic Parmesan Sauce
- In the same pan, add remaining 1 tbsp olive oil and minced garlic. Cook 30–60 seconds until fragrant.
- Sprinkle the whole wheat flour and stir for 1 minute.
- Slowly add chicken broth while stirring to avoid lumps. Add milk and bring to a gentle simmer.
- Add Greek Yogurt and Cheese
- Lower the heat. Stir in Greek yogurt and half of the Parmesan until smooth. Do not boil hard after adding yogurt to avoid curdling.
- Combine and Finish
- Return chicken to the pan. Add cooked pasta and toss to coat.
- Add baby spinach and stir until wilted. Add more Parmesan if you like.
- Taste and adjust salt and pepper.
- Serve Hot
- Garnish with chopped parsley and the remaining Parmesan.
how to serve Healthy Garlic Parmesan Chicken Pasta
Serve in warm bowls. Add extra black pepper and a small sprinkle of Parmesan. Pair with a simple green salad or steamed vegetables. A slice of crusty whole grain bread works too.
how to store Healthy Garlic Parmesan Chicken Pasta
Cool the pasta to room temperature within two hours. Store in an airtight container in the fridge for up to 3 days. Reheat gently on the stove with a splash of milk or broth to loosen the sauce, or microwave in short bursts stirring between heating.
tips to make Healthy Garlic Parmesan Chicken Pasta
- Use whole wheat flour to keep the dish higher in fiber.
- Add a splash of lemon juice at the end for brightness.
- Cut chicken into even pieces so it cooks evenly.
- If you want more veggies, add mushrooms or cherry tomatoes.
- For more meal ideas with chicken, try Turkish chicken and rice for a different style of comfort food.
variation (if any)
- Swap chicken for shrimp or tofu for a change.
- Use spinach alternatives like kale or arugula.
- Make it lower sodium by reducing added salt and using no-salt broth.
- Add red pepper flakes for heat or roasted red peppers for sweetness.
FAQs
Q: Can I use regular pasta instead of whole wheat?
A: Yes. Regular pasta works the same. Whole wheat adds more fiber.
Q: Can I use sour cream instead of Greek yogurt?
A: You can, but sour cream may make the sauce richer. Yogurt keeps it lighter and adds protein.
Q: How do I prevent the yogurt from curdling?
A: Lower the heat before adding yogurt and stir it in slowly. Avoid boiling after yogurt goes in.
Q: Can I freeze this pasta?
A: Freezing cream-based pasta may change texture. You can freeze the cooked chicken and sauce separately, but fresh is best.
Conclusion
For a one-pan version with a similar flavor, you can see a related recipe at a garlic Parmesan chicken and pasta one-pan recipe.
Print
Healthy Garlic Parmesan Chicken Pasta
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Diet: Healthy
Description
A creamy, light, and quick chicken pasta dish made with whole wheat pasta and Greek yogurt for a healthier take on comfort food.
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)
Instructions
- Boil salted water and cook the whole wheat pasta until al dente. Drain and set aside.
- Toss chicken cubes with paprika, Italian seasoning, salt, and pepper. Heat 1 tbsp olive oil in a pan and cook chicken until browned and cooked through. Remove chicken and set aside.
- In the same pan, add remaining 1 tbsp olive oil and minced garlic. Cook for 30–60 seconds until fragrant. Sprinkle the whole wheat flour and stir for 1 minute. Slowly add chicken broth while stirring to avoid lumps. Add milk and bring to a gentle simmer.
- Lower the heat. Stir in Greek yogurt and half of the Parmesan until smooth. Do not boil hard after adding yogurt to avoid curdling.
- Return chicken to the pan. Add cooked pasta and toss to coat. Add baby spinach and stir until wilted. Taste and adjust salt and pepper.
- Serve in warm bowls garnished with chopped parsley and the remaining Parmesan.
Notes
Use whole wheat flour for added fiber. Customize by adding other vegetables like mushrooms or cherry tomatoes.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 5g
- Sodium: 400mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 70mg
