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Healthy Garlic Parmesan Chicken Pasta Recipe

Healthy Garlic Parmesan Chicken Pasta Recipe
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★★★★★

5.1 from 17 reviews

This Healthy Garlic Parmesan Chicken Pasta combines whole wheat pasta with tender chicken breast in a creamy, light garlic Parmesan sauce made with Greek yogurt for a nutritious, flavorful meal that’s easy to prepare and perfect for a wholesome dinner.

Ingredients

Scale

Pasta

  • 8 oz whole wheat penne or fettuccine

Chicken and Seasonings

  • 1 lb boneless skinless chicken breasts, cubed
  • Salt and black pepper, to taste
  • 1/2 tsp paprika
  • 1/2 tsp Italian seasoning

Sauce

  • 2 tbsp olive oil, divided
  • 3 garlic cloves, minced
  • 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 the 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 if needed. Drain the pasta and set aside.
  2. 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, black pepper, paprika, and Italian seasoning. Cook for 5–6 minutes, turning occasionally, until the chicken is golden and cooked through. Transfer 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 to 60 seconds until fragrant, being careful not to let it brown. Sprinkle in the whole wheat flour and stir to form a light roux, cooking for about 30 seconds to remove the raw flour taste. Slowly pour in the chicken broth while whisking constantly to avoid lumps. Add the milk and continue whisking until the sauce thickens, about 2–3 minutes.
  4. Add Greek Yogurt and Cheese: Reduce heat to low and stir in the Greek yogurt until fully incorporated, creating a creamy texture without heaviness. Add the grated Parmesan cheese and stir until melted into the sauce. If the sauce is too thick, add a splash or two of reserved pasta water to reach desired consistency.
  5. Combine and Finish: Return the cooked chicken with any juices to the skillet. Toss in the cooked pasta and add baby spinach if using. Stir everything until the pasta and chicken are coated in the sauce and the spinach is just wilted.
  6. Serve Hot: Divide the pasta among plates, garnish with chopped parsley and extra Parmesan cheese. Serve immediately for best flavor and texture.

Notes

  • Using Greek yogurt instead of cream helps reduce fat and calories while keeping the sauce creamy.
  • Whole wheat pasta adds fiber and nutrients compared to regular pasta.
  • The optional spinach adds vitamins and color but can be omitted if preferred.
  • Save a bit of pasta water to adjust the sauce consistency as needed.
  • This recipe can be doubled easily for meal prep or larger families.

Nutrition

Keywords: healthy chicken pasta, garlic parmesan pasta, whole wheat pasta recipe, low fat chicken dinner, Greek yogurt sauce, easy weeknight meal

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