Healthy Garlic Parmesan Chicken Pasta – Quick & Creamy Dinner
This Healthy Garlic Parmesan Chicken Pasta is a lighter take on a creamy comfort food classic. Made with whole wheat pasta, lean chicken breast, Greek yogurt, and fresh spinach, it’s high in protein and full of flavor without the heavy cream.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: 4 servings
- Category: Dinner
- Method: Stovetop
- Cuisine: American
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)
Instructions
1. Bring a large pot of salted water to a boil. Add whole wheat pasta and cook according to package directions until al dente. Reserve 1/4 cup of pasta water, then drain and set pasta aside.
2. While pasta cooks, heat 1 tbsp olive oil in a large nonstick skillet over medium heat. Add cubed chicken and season with salt, pepper, paprika, and Italian seasoning. Cook for 5–6 minutes, flipping occasionally, until golden and cooked through. Transfer chicken to a plate.
3. In the same skillet, add the remaining 1 tbsp olive oil and minced garlic. Sauté for 30–60 seconds until fragrant but not browned.
4. Sprinkle in the whole wheat flour and stir to form a roux. Cook for 30 seconds, then slowly whisk in the chicken broth to avoid lumps. Add the milk and continue whisking until sauce begins to thicken, about 2–3 minutes.
5. Reduce heat to low. Stir in Greek yogurt and mix until fully combined. Add grated Parmesan and stir until melted. If sauce is too thick, add reserved pasta water as needed.
6. Return cooked chicken to the skillet with any juices. Add pasta and spinach (if using), and stir until everything is well coated and spinach is wilted.
7. Divide among plates, garnish with chopped parsley and extra Parmesan, and serve hot.
Notes
Use Greek yogurt to keep it creamy without adding heavy cream.
Spinach is optional, but a great way to boost fiber and nutrients.
To save time, prep the chicken and garlic ahead.
Store leftovers in the fridge for up to 3 days. Reheat gently with a splash of broth or milk.
For added zest, finish with lemon juice or a sprinkle of red pepper flakes.