Looking for a healthier alternative to your favorite creamy pasta dishes? This Healthy Garlic Parmesan Chicken Pasta offers the perfect balance of rich, creamy flavor and high-quality protein, all while keeping the calories in check. With a lighter twist on the classic garlic Parmesan sauce, this dish uses Greek yogurt and low-fat milk to create a creamy texture without the excess calories and fat. It’s a perfect post-workout meal or a great option for meal prepping for the week.

Why You’ll Love This Recipe

This Healthy Garlic Parmesan Chicken Pasta is a crowd-pleaser that satisfies your cravings for pasta while still being kind to your fitness goals. Here’s why you’ll love it:

• Creamy and cheesy: The combination of Greek yogurt and Parmesan gives you all the creamy goodness without the heavy cream.

• High in protein: With lean chicken breasts and Greek yogurt, this dish packs a punch with quality protein, ideal for muscle recovery or a healthy lifestyle.

• Fiber-rich: Using whole wheat pasta boosts the fiber content, making this dish more filling and supportive of digestive health.

• Quick and easy: Ready in about 30 minutes, it’s a perfect option for busy days or meal prepping.

• Guilt-free comfort food: Enjoy a rich and satisfying pasta dish without the bloating or excess calories.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 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)

Directions

1. Cook the Pasta
   Bring a large pot of salted water to a boil. Add the whole wheat pasta and cook according to package instructions until al dente. Before draining, save about 1/4 cup of the pasta water to loosen the sauce later if needed. Drain and set aside.

2. Season and Cook the Chicken
   While the pasta cooks, heat 1 tablespoon of olive oil over medium heat in a large nonstick skillet. Add the cubed chicken breast, seasoning with salt, pepper, paprika, and Italian seasoning. Cook for about 5–6 minutes, flipping occasionally, until golden on the outside and fully 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. Stir in the minced garlic and sauté for 30–60 seconds, until fragrant. Be careful not to brown the garlic, as it can become bitter.

   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. Slowly pour in the chicken broth while whisking constantly to avoid lumps. Add the milk and continue whisking until the sauce begins to thicken, which 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, creating a creamy texture. 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 the 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.

Servings and Timing

• Servings: 4

• Prep time: 10 minutes

• Cook time: 20 minutes

• Total time: 30 minutes

Variations

• Add more veggies: You can toss in extra vegetables like bell peppers, zucchini, or mushrooms for added nutrition.

• Swap the protein: If you prefer, you can use turkey breast, shrimp, or even tofu in place of the chicken.

• Cheese alternatives: For a sharper flavor, try substituting Parmesan with Asiago or Gruyere.

Storage/Reheating

• Storage: Let the pasta cool completely before storing in airtight containers. It will keep in the fridge for up to 4 days.

• Reheating: Reheat on the stove or in the microwave. Add a little bit of broth or milk to loosen the sauce when reheating.

FAQs

Can I make this recipe without Greek yogurt?

Greek yogurt is a key ingredient for creating a creamy, low-fat sauce. If you don’t have it, you can substitute with low-fat sour cream or plain non-fat yogurt, but the flavor and texture may differ slightly.

Can I use regular pasta instead of whole wheat pasta?

You can use regular pasta if preferred, but whole wheat pasta adds more fiber and nutrients. It’s a great way to make the dish healthier.

Can I make this ahead of time?

Yes, you can make this pasta ahead of time and store it in the fridge for up to 4 days. It also reheats well, making it perfect for meal prep.

How do I know when the chicken is fully cooked?

Chicken is fully cooked when it reaches an internal temperature of 165°F. Alternatively, cut into the thickest part of the chicken to make sure the juices run clear.

Can I freeze this dish?

While this dish is best enjoyed fresh or refrigerated, it can be frozen for up to 2 months. However, the sauce may separate slightly when reheated.

Can I use a different type of milk?

Yes, you can use any milk you prefer, such as almond milk or skim milk. Just keep in mind that using a higher-fat milk will change the richness of the sauce.

How can I make this spicier?

Add a pinch of red pepper flakes or a dash of cayenne pepper to the sauce for some heat.

Can I add more cheese to the sauce?

Absolutely! You can increase the amount of Parmesan or experiment with other cheeses like mozzarella or cheddar for a different flavor.

How can I make this dish even healthier?

To make this dish even lighter, you can use a lower-fat cheese or reduce the amount of cheese in the sauce. You can also add more vegetables for extra fiber and nutrients.

Can I use bone-in chicken instead of boneless?

Bone-in chicken will take longer to cook, so boneless skinless chicken breasts are recommended for this recipe to keep the cooking time short and consistent.

Conclusion

This Healthy Garlic Parmesan Chicken Pasta is a wholesome and flavorful meal that combines creamy sauce, lean protein, and fiber-rich whole wheat pasta. It’s quick to make, perfect for meal prepping, and satisfies those creamy pasta cravings without any guilt. Whether you’re fueling up after a workout or looking for a balanced dinner, this recipe is a great choice for a clean yet comforting meal.