Healthy Garlic Parmesan Chicken Pasta
A lighter take on classic garlic parmesan chicken pasta. Creamy, high in protein, and ready fast. Perfect when you want a satisfying bowl of pasta that still fits a clean-eating routine.
Equipment
- Large pot (for pasta)
- Large skillet or sauté pan
- cutting board
- Chef’s knife
- Measuring cups and spoons
- wooden spoon or spatula
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
- Bring a large pot of salted water to a boil. Add whole wheat pasta and cook until al dente according to package instructions. Reserve about 1/4 cup of pasta water, then drain and set aside.
- Heat 1 tablespoon olive oil in a large skillet over medium heat. Add cubed chicken, season with salt, pepper, paprika, and Italian seasoning, and cook for 5–6 minutes until golden and fully cooked. Remove from skillet and set aside.
- In the same skillet, add remaining olive oil and sauté minced garlic for 30–60 seconds until fragrant. Stir in flour and cook briefly, then slowly whisk in chicken broth followed by milk. Continue whisking until the sauce starts to thicken.
- Reduce heat to low and stir in Greek yogurt until smooth. Add grated Parmesan cheese and mix until melted. Adjust consistency with reserved pasta water if needed.
- Return the cooked chicken to the skillet, add cooked pasta and spinach, and toss everything together until well coated and the spinach is wilted.
- Divide into servings, garnish with parsley and extra Parmesan, and serve immediately.
Notes
- Pasta Options: Any short pasta works well, including penne, rotini, or farfalle. Use whole-wheat or high-protein pasta for extra fiber and protein.
- Chicken Swap: You can use leftover cooked chicken or rotisserie chicken to speed things up.
- Sauce Thickness: If the sauce becomes too thick, add 1–2 tablespoons of pasta water until it reaches your preferred consistency.
- Make It Lighter: Greek yogurt replaces heavy cream and keeps the dish creamy while lowering calories.
- Storage: Store leftovers in an airtight container for up to 3 days. Add a splash of broth when reheating to