Healthy Garlic Parmesan Chicken Pasta Recipe
If you’re searching for a weeknight dinner that strikes the perfect balance between comfort and nutrition, the Healthy Garlic Parmesan Chicken Pasta Recipe is about to become your new favorite. This vibrant pasta dish combines tender chunks of seasoned chicken breast, a luscious garlic-Parmesan sauce made lighter with Greek yogurt, and wholesome whole wheat pasta for a meal that feels indulgent but keeps things smart and guilt-free. It’s a recipe with bright flavors, creamy texture, and a pop of green from fresh spinach—the kind of meal you’ll want to make again and again.
Ingredients You’ll Need
The beauty of the Healthy Garlic Parmesan Chicken Pasta Recipe lies in its simple, accessible ingredients—each one plays a key role, from building the velvety sauce to adding an extra boost of protein and fiber. These staples help create a dish that feels anything but basic, layering delicious flavors and fresh color in every bite.
- Whole wheat penne or fettuccine (8 oz): Packs in fiber and lends a nutty bite that stands up to the hearty sauce.
- Olive oil (2 tbsp): Brings richness to the skillet and forms the flavor base for both chicken and sauce.
- Garlic cloves, minced (3): Star of the show! Infuses bold, aromatic depth into every forkful.
- Boneless skinless chicken breasts, cubed (1 lb): Lean protein that stays juicy and tender when cooked correctly.
- Salt and black pepper, to taste: Essential for highlighting every ingredient’s natural flavor.
- Paprika (1/2 tsp): A pinch adds gentle warmth and a hint of color.
- Italian seasoning (1/2 tsp): Sprinkles in classic herby notes that pair perfectly with Parmesan and chicken.
- Whole wheat flour (1 tbsp): Thickens the sauce without weighing it down.
- Low-sodium chicken broth (1 cup): Builds a savory backbone for the creamy garlic-Parmesan sauce.
- Low-fat milk (1/2 cup): Makes the sauce creamy but light, ensuring balance.
- Plain non-fat Greek yogurt (1/2 cup): Adds creaminess and a protein boost without heavy cream or extra fat.
- Freshly grated Parmesan cheese (1/2 cup): Gives that signature salty, nutty finish you expect from a classic chicken pasta.
- Baby spinach (2 cups, optional but recommended): Melts silkily into the sauce for nutrients and fresh color.
- Fresh parsley, chopped (for garnish): A little greenery on top brightens everything up right before you dig in.
How to Make Healthy Garlic Parmesan Chicken Pasta Recipe
Step 1: Cook the Pasta
Bring a large pot of water to a boil and season it generously with salt—the water should taste a bit like seawater for the best pasta flavor. Add your whole wheat penne or fettuccine and cook according to the package instructions until just al dente. Before draining, scoop out about 1/4 cup of the starchy pasta water and set it aside; it works wonders later for adjusting the thickness of your sauce. Once the pasta’s drained, toss it very lightly with a touch of olive oil if you’re worried about sticking, and then move on to the next step.
Step 2: Season and Cook the Chicken
While the noodles are bubbling away, heat 1 tablespoon of olive oil in a large nonstick skillet over medium heat. Add the cubed chicken breast in a single layer and season with salt, black pepper, paprika, and Italian seasoning. The goal is to develop a golden crust for maximum flavor. Cook, turning occasionally, for about 5 to 6 minutes until the chicken is cooked through and lightly browned. Transfer the cooked chicken to a plate and keep it close—you’ll bring it back soon.
Step 3: Build the Garlic Parmesan Sauce
Add the remaining tablespoon of olive oil to the same skillet—you want all those savory bits left behind from the chicken to season your sauce. Stir in the minced garlic and sauté for about 30 to 60 seconds, just until fragrant. Don’t let it linger too long, or it could turn bitter. Now, sprinkle the whole wheat flour over the garlic and stir until it creates a light roux, cooking for about half a minute to get rid of any raw flour taste. Slowly whisk in the low-sodium chicken broth, making sure the flour dissolves smoothly, then pour in the milk and keep whisking as the sauce thickens—this takes about 2 to 3 minutes.
Step 4: Add Greek Yogurt and Cheese
Once the sauce is slightly thickened, dial the heat down to low to avoid any curdling. Stir in the Greek yogurt until it melds into the sauce, making it luxuriously creamy without all the extra calories. Add the freshly grated Parmesan cheese and stir gently as it melts into the sauce and gives it that irresistible savory tang. If the sauce feels thick or clumpy at all, this is where your reserved pasta water comes in handy—just add a splash until you get that smooth, silky consistency.
Step 5: Combine and Finish
Return your golden chicken pieces, along with any collected juices, right into the skillet. Now toss in the cooked pasta and, if you’re using spinach, add it now as well. Stir and fold everything together with care so that every bite is laced with that creamy garlic-Parmesan sauce. The spinach will wilt beautifully, and all the components will be warmed through, ready to serve.
Step 6: Serve Hot
Divide your Healthy Garlic Parmesan Chicken Pasta Recipe among bowls or plates. Finish each serving with an extra sprinkle of Parmesan and a shower of fresh parsley. Serve right away while everything is steamy and the sauce is at its silkiest.
How to Serve Healthy Garlic Parmesan Chicken Pasta Recipe
Garnishes
The final garnish isn’t just for looks—it adds one last layer of freshness and flavor. A generous sprinkle of chopped parsley and a dusting of extra Parmesan take this Healthy Garlic Parmesan Chicken Pasta Recipe to restaurant-worthy heights. If you’re feeling adventurous, a few cracks of black pepper or a touch of red pepper flakes can offer a beautiful pop of color and a little bit of heat.
Side Dishes
This pasta really holds its own, but you can round out the meal with a crisp green salad tossed in a lemony vinaigrette or some roasted vegetables like asparagus or broccoli. A slice of whole grain bread is great for mopping up every bit of sauce, making dinner feel just a little cozier.
Creative Ways to Present
For a fun twist, serve your Healthy Garlic Parmesan Chicken Pasta Recipe in individual shallow bowls with twirled nests of pasta. Top each bowl with pieces of chicken and a swirl of sauce for a bistro-style touch. Or, try serving it family-style straight from the skillet—let everyone dig in and serve themselves for a laid-back, convivial dinner.
Make Ahead and Storage
Storing Leftovers
Leftovers of this Healthy Garlic Parmesan Chicken Pasta Recipe keep surprisingly well! Once cooled, transfer to an airtight container and store in the refrigerator for up to 3 days. The sauce will continue to thicken as it sits, so don’t be surprised if it looks a little less creamy straight from the fridge—that’s totally normal.
Freezing
You can freeze individual portions in freezer-safe containers for up to two months. The yogurt-based sauce may separate slightly when thawed, but a gentle stir (and, if needed, a touch of extra broth or milk) restores its creamy texture beautifully.
Reheating
For best results, reheat your pasta gently over low heat on the stove, adding a splash of milk or broth and stirring until warmed through. If you’re short on time, the microwave works too—cover loosely and stir halfway through to ensure even heating. Avoid high heat to prevent the sauce from splitting.
FAQs
Can I use regular pasta instead of whole wheat?
Absolutely! While whole wheat pasta adds extra fiber and a slightly nutty flavor, the Healthy Garlic Parmesan Chicken Pasta Recipe works with any pasta you love. Just adjust cooking times as needed.
Is there a dairy-free alternative for Greek yogurt and Parmesan?
You can substitute plant-based yogurt and a dairy-free Parmesan-style cheese to make this recipe lactose-free. Just note that flavor and creaminess might vary a bit, but the recipe remains delicious and hearty!
What’s the best way to keep the sauce creamy and not lumpy?
Be sure to whisk the sauce continuously while adding broth and milk, and keep the heat moderate. Stir the Greek yogurt in only after you’ve lowered the heat, which helps prevent any curdling and ensures your sauce stays velvety smooth.
Can I add vegetables to this dish?
Definitely! While spinach is already recommended and delicious, you can also toss in steamed broccoli, peas, or roasted tomatoes. They add pops of color, extra vitamins, and make this Healthy Garlic Parmesan Chicken Pasta Recipe even more satisfying.
Is this recipe suitable for meal prep?
It sure is! Portion the finished pasta into meal prep containers and refrigerate for easy lunches or dinners all week. Just store the sauce separately if you want to keep it extra creamy when reheating.
Final Thoughts
If you’re looking for a hearty, flavorful dish that’s a little lighter but still seriously satisfying, you’ll fall in love with this Healthy Garlic Parmesan Chicken Pasta Recipe. From creamy sauce to protein-packed chicken and vibrant greens, every bite tastes like something truly special. Give it a try and make it your own—I can’t wait for you to discover just how crave-worthy a healthy pasta dinner can be!
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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 recipe is a delicious and creamy dish made with whole wheat pasta, tender chicken, spinach, and a flavorful yogurt-parmesan sauce. It’s a satisfying and nutritious meal the whole family will love.
Ingredients
Pasta:
- 8 oz whole wheat penne or fettuccine
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
- 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. Add whole wheat pasta and cook until al dente. Drain, reserving 1/4 cup of pasta water.
- Season and Cook the Chicken – Cook seasoned chicken in olive oil until golden and cooked through.
- Build the Garlic Parmesan Sauce – Make a roux with garlic, flour, then add broth and milk to thicken.
- Add Greek Yogurt and Cheese – Stir in yogurt and Parmesan until creamy.
- Combine and Finish – Toss chicken, pasta, and spinach in the sauce until coated.
- Serve Hot – Garnish with parsley and extra Parmesan before serving.
Notes
- Heat yogurt gently to prevent curdling.
- Use freshly grated Parmesan for better flavor and texture.
- Add spinach right before serving to retain freshness.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 365 kcal
- Sugar: 3g
- Sodium: 520mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 4g
- Protein: 34g
- Cholesterol: 78mg
Keywords: Healthy, Garlic Parmesan, Chicken Pasta, Creamy, Whole Wheat, Low Calorie
