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Healthy Garlic Parmesan Chicken Pasta Recipe

Healthy Garlic Parmesan Chicken Pasta Recipe
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★★★★★

5 from 17 reviews

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 recipe offers a delicious, high-protein meal that’s lower in fat and calories, perfect for a nutritious weeknight dinner.

Ingredients

Scale

Pasta

  • 8 oz whole wheat penne or fettuccine

Chicken and Seasoning

  • 2 tbsp olive oil, divided
  • 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

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

Vegetables and Garnish

  • 2 cups baby spinach (optional but recommended)
  • Fresh parsley, chopped (for garnish)

Instructions

  1. 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 help loosen the sauce later if needed. Drain the pasta 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 cubed chicken breast, season with salt, pepper, paprika, and Italian seasoning. Cook for about 5–6 minutes, flipping occasionally, until golden on the outside and cooked through. Transfer 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 minced garlic and sauté for 30–60 seconds until fragrant, avoiding browning. Sprinkle in whole wheat flour and stir to form a light roux, cooking for about 30 seconds to remove raw flour taste. Slowly pour in chicken broth while whisking constantly to avoid lumps. Add milk and continue whisking until the sauce begins to thicken, about 2–3 minutes.
  4. 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 cheese and stir until melted. If the sauce is too thick, add reserved pasta water a splash at a time to loosen.
  5. Combine and Finish: Return cooked chicken and any juices to the skillet. Toss in cooked pasta and add spinach if using. Stir to fully coat pasta and chicken with sauce and wilt the spinach.
  6. Serve Hot: Divide pasta among plates and garnish with chopped parsley and extra Parmesan cheese. Serve immediately for best flavor and texture.

Notes

  • Using whole wheat pasta increases fiber and nutrition compared to regular pasta.
  • Greek yogurt substitutes for cream to keep the sauce lighter and higher in protein.
  • Reserve pasta water to adjust sauce consistency as needed.
  • Baby spinach is optional but adds color, nutrients, and flavor.
  • Use freshly grated Parmesan for better melt and taste.
  • Can be made gluten-free by substituting with gluten-free flour and pasta.

Nutrition

Keywords: healthy chicken pasta, garlic parmesan pasta, whole wheat pasta recipe, low-fat chicken dinner, easy weeknight pasta, creamy chicken pasta

Find it online: https://bitesizedbenny.com/healthy-garlic-parmesan-chicken-pasta-recipe/