Healthy Garlic Parmesan Chicken Pasta Recipe
A healthy and creamy garlic Parmesan chicken pasta made with whole wheat pasta, lean chicken breasts, and a light sauce featuring Greek yogurt and Parmesan cheese. This dish balances flavor with wholesome ingredients for a satisfying, nutritious meal.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Stovetop
- Cuisine: American
- Diet: Low Fat
Ingredients
Pasta and Chicken
- 8 oz whole wheat penne or fettuccine
- 2 tbsp olive oil
- 3 garlic cloves, minced
- 1 lb boneless skinless chicken breasts, cubed
- Salt, to taste
- Black pepper, to taste
- 1/2 tsp paprika
- 1/2 tsp Italian seasoning
Sauce
- 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
Extras
- 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 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.
- Season and Cook the Chicken: While the pasta cooks, heat 1 tablespoon of olive oil over medium heat in a large nonstick skillet. Add cubed chicken breast, season with salt, pepper, paprika, and Italian seasoning. Cook for 5–6 minutes, flipping occasionally, until golden and cooked through. Transfer to a plate and set aside.
- Build the Garlic Parmesan Sauce: In the same skillet, add remaining tablespoon of olive oil. Stir in minced garlic and sauté for 30–60 seconds until fragrant without browning. Sprinkle in whole wheat flour and cook for 30 seconds to remove raw flour taste. Slowly pour in chicken broth while whisking to avoid lumps. Add milk and whisk until sauce thickens, about 2–3 minutes.
- Add Greek Yogurt and Cheese: Reduce heat to low and stir in Greek yogurt until fully incorporated, creating a creamy texture without heaviness. Add grated Parmesan and stir until melted. If sauce is too thick, add reserved pasta water a splash at a time until desired consistency is reached.
- Combine and Finish: Return cooked chicken and any juices to the skillet. Toss in cooked pasta and add spinach if using. Stir until pasta and chicken are coated in sauce and spinach is wilted.
- Serve Hot: Divide pasta among plates, garnish with chopped parsley and extra Parmesan. Serve immediately for best flavor and texture.
Notes
- Reserve some pasta water to adjust sauce consistency if it becomes too thick.
- Use baby spinach for added nutrition and color; it can be omitted if preferred.
- For a dairy-free version, substitute Greek yogurt and Parmesan with plant-based alternatives.
- Cook chicken thoroughly until no longer pink inside to ensure food safety.
- Whole wheat pasta increases fiber content, making the dish more filling and nutritious.
