A lighter, healthier take on classic garlic Parmesan pasta with whole wheat pasta, lean chicken, and a creamy Greek yogurt sauce.

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)

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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. Drain the pasta and set it aside.
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 golden and cooked through. Transfer the chicken to a plate and set aside.
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. Do not let it brown.
Sprinkle in the whole wheat flour and stir into the garlic oil to form a light roux. Cook for 30 seconds. Slowly pour in the chicken broth, whisking to avoid lumps. Add the milk and continue whisking until the sauce thickens, about 2–3 minutes.
Reduce heat to low and stir in the Greek yogurt. Mix well, then add the grated Parmesan cheese, stirring until it melts into the sauce. If the sauce is too thick, add reserved pasta water until you reach your desired consistency.
Return the cooked chicken to the skillet along with any juices. Toss in the cooked pasta and spinach, stirring until everything is coated in the sauce and the spinach is wilted.
Serve hot, garnished with parsley and extra Parmesan. Enjoy!

Vegetarian Version: Substitute chicken with tofu, mushrooms, or vegetables like zucchini or bell peppers.
Spicy Kick: Add red pepper flakes to the sauce for heat.
Extra Creamy: Use full-fat Greek yogurt for richer texture.
Storage: Store leftovers in an airtight container for up to 3 days. Reheat on the stove with extra liquid as needed.