This Healthy Garlic Parmesan Chicken Pasta is a delicious and creamy dish that’s lighter than traditional pasta recipes. With whole wheat pasta, lean chicken breast, and a sauce made with Greek yogurt and Parmesan, it’s a flavorful, nutritious meal that’s perfect for any occasion.

Healthy Garlic Parmesan Chicken Pasta Recipe

Why You’ll Love This Recipe

If you’re looking for a satisfying, healthier take on classic pasta, this recipe is a winner. It combines the comforting creaminess of garlic Parmesan sauce with the added goodness of whole wheat pasta and lean chicken. The use of Greek yogurt gives it a rich, creamy texture without the heaviness of traditional cream, making it both indulgent and light. Plus, it’s easy to make and packed with flavor, making it perfect for busy weeknights or weekend gatherings.

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)

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

Directions

Cook the Pasta
Bring 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.
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.
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.
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.
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.
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
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes

Variations

Vegetarian Version: Skip the chicken and substitute with tofu, mushrooms, or additional vegetables like zucchini or bell peppers.
Spicy Kick: Add a pinch of red pepper flakes to the sauce for a bit of heat.
Extra Creamy: Use full-fat Greek yogurt for a richer texture, or mix in a small amount of cream for extra indulgence.
Whole Wheat Pasta Alternatives: Swap the whole wheat penne with any pasta of your choice, such as gluten-free pasta or chickpea pasta for added protein.

Storage/Reheating

Storage: Store leftover pasta in an airtight container in the refrigerator for up to 3 days.
Reheating: To reheat, warm the pasta in a skillet over low heat, adding a splash of milk or water to loosen the sauce. Alternatively, you can microwave it in 30-second intervals, stirring between each, until hot.

FAQs

1. Can I use regular pasta instead of whole wheat?

Yes, you can substitute regular pasta if you prefer. Whole wheat pasta offers more fiber and nutrients, but regular pasta will still work well.

2. How can I make this dish dairy-free?

To make this recipe dairy-free, substitute the Greek yogurt and Parmesan with dairy-free alternatives like coconut yogurt and plant-based Parmesan cheese.

3. Can I make this recipe ahead of time?

Yes, you can prepare this dish in advance and store it in the refrigerator. However, for best results, it’s recommended to add the spinach just before serving to maintain its freshness.

4. Can I freeze leftovers?

You can freeze the pasta, but the texture of the sauce might change when reheated. Freeze in an airtight container for up to 2 months, and reheat gently on the stove with a little extra liquid.

5. How can I make the sauce thicker?

If the sauce is too thin, let it simmer for a few extra minutes to thicken. You can also add a little more flour or Parmesan to help achieve your desired consistency.

6. Can I use chicken thighs instead of chicken breasts?

Yes, chicken thighs will work well in this recipe. They add a bit more flavor and tenderness compared to chicken breasts.

7. Is this recipe suitable for meal prepping?

Yes, this pasta is great for meal prep. Just store individual portions in airtight containers, and reheat when ready to eat.

8. Can I substitute Greek yogurt with sour cream?

Sour cream can be used as a substitute for Greek yogurt, but it will slightly alter the flavor. Greek yogurt offers a tangy creaminess that works well in this dish.

9. What can I use instead of spinach?

If you’re not a fan of spinach, you can substitute with kale, arugula, or any other leafy greens of your choice.

10. How do I make this dish spicier?

To add heat, sprinkle some red pepper flakes into the sauce or use a spicy Italian seasoning blend. You can also add a finely chopped chili pepper to the skillet.

Conclusion

This Healthy Garlic Parmesan Chicken Pasta is a delicious, creamy, and satisfying dish that’s easy to make and packed with wholesome ingredients. With its lighter yet rich sauce, lean chicken, and the option to add nutritious spinach, it’s the perfect meal for those looking to indulge without the guilt. Whether you’re preparing it for a busy weeknight dinner or a weekend gathering, this recipe is sure to please everyone at the table. Enjoy!