Healthy Garlic Parmesan Chicken Pasta Recipe
Creamy, cheesy, and loaded with lean protein—this Healthy Garlic Parmesan Chicken Pasta delivers comfort without the guilt. It’s the ultimate high-protein dinner that satisfies your pasta cravings while keeping you on track with your fitness goals. Instead of heavy cream and butter, this recipe uses Greek yogurt and low-fat milk to create a light but rich sauce. Whether you’re fueling up after a workout or meal prepping for the week, this dish hits every macro in style.
Why You’ll Love This Recipe
You know that craving for a warm, creamy pasta dish that hits just right? This one nails it—with no excess calories, no bloating, and no compromise on flavor. With whole wheat pasta for added fiber, juicy pan-seared chicken breast, and a silky garlic Parmesan sauce that doesn’t rely on heavy cream, this is a balanced meal that feels indulgent but works hard for your body.
Perfect for athletes, busy professionals, or anyone trying to eat clean, this pasta is weeknight-friendly and meal-prep approved. Even better? It comes together in about 30 minutes.
Ingredients
- 8 oz whole wheat penne or fettuccine
- 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)
How to Make Healthy Garlic Parmesan Chicken Pasta
1. Cook the Pasta
Start by bringing a large pot of salted water to a boil. Add your whole wheat pasta and cook according to package instructions until al dente. Before draining, reserve about 1/4 cup of the pasta water—it helps loosen the sauce later if needed. Drain the pasta and set it aside.
2. Season and Cook the Chicken
While the pasta cooks, heat 1 tablespoon of olive oil in a large nonstick skillet over medium heat. Add the cubed chicken breast and season with salt, pepper, paprika, and Italian seasoning. Cook the chicken for about 5–6 minutes, flipping occasionally, until it’s golden on the outside and cooked through. Transfer the chicken to a plate and set aside.
3. Build the Garlic Parmesan Sauce
In the same skillet, add the remaining tablespoon of olive oil. Toss in the minced garlic and sauté for 30–60 seconds, just until fragrant. Don’t let it brown—it turns bitter fast.
Next, sprinkle in the whole wheat flour and stir it into the garlic oil to form a light roux. Cook for about 30 seconds to remove the raw flour taste. Then, slowly pour in the chicken broth while whisking constantly to avoid lumps. Add the milk and continue whisking until the sauce begins to thicken—this should take 2–3 minutes.
4. Add Greek Yogurt and Cheese
Reduce the heat to low and stir in the Greek yogurt. Mix well until fully incorporated—this creates a creamy texture without the heaviness of cream. Add the grated Parmesan cheese and stir until it melts into the sauce. If the sauce feels too thick, add a splash or two of your reserved pasta water until it reaches your desired consistency.
5. Combine and Finish
Return the cooked chicken to the skillet along with any juices that collected on the plate. Toss in the cooked pasta and add the spinach if using. Stir everything together until the pasta and chicken are fully coated in the creamy sauce and the spinach is just wilted.
6. Serve Hot
Divide the pasta among plates and garnish with chopped parsley and a sprinkle of extra Parmesan. Serve immediately for the best flavor and texture.
Meal Prep Tips
- Store: Let the pasta cool completely before storing it in airtight containers. It will keep well in the fridge for up to 4 days.
- Reheat: Reheat on the stove or in the microwave. Add a splash of milk or broth to loosen the sauce when reheating.
- Double up: Want leftovers for lunch? Double the recipe—it reheats beautifully.
Why This Recipe Works for a Fit Lifestyle
This healthy chicken pasta recipe balances all the key macros: lean protein from chicken and Greek yogurt, complex carbs from whole wheat pasta, and healthy fats from olive oil and cheese. It’s filling without being heavy, making it an ideal option for lunch, dinner, or post-workout recovery.
Plus, the garlic Parmesan flavor combo satisfies comfort food cravings, keeping your meal plan sustainable and enjoyable.
Nutrition Facts (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 430 |
| Protein | 38g |
| Carbohydrates | 36g |
| Fat | 16g |
| Fiber | 5g |
| Sugar | 3g |
| Sodium | 410mg |
Note: Values are approximate and may vary based on ingredients used.
Final Thoughts
Healthy eating doesn’t mean sacrificing flavor. With this Healthy Garlic Parmesan Chicken Pasta, you get creamy, cheesy goodness with smart ingredient swaps that fuel your body. Try it once, and it might just become your go-to clean comfort meal.
