Healthy Garlic Parmesan Chicken Pasta Recipe

If you’re craving comfort food that’s packed with flavor but won’t weigh you down, then you’re going to love this Healthy Garlic Parmesan Chicken Pasta Recipe. It’s one of those dishes I always fall back on when I want something creamy, garlicky, and satisfying—yet still wholesome and nourishing. The combo of tender chicken, vibrant spinach, and a rich garlic Parmesan sauce (that uses Greek yogurt instead of heavy cream!) is absolutely irresistible. Stick with me and I’ll walk you through every step so you nail it perfectly on your first try.

this …

Ingredients & Why They Work

Each ingredient here plays its part beautifully to create a nutritious, delicious dish you’ll want to make again and again. I always suggest using fresh garlic and good quality Parmesan—those little upgrades make a big difference!

• Whole wheat pasta: Adds fiber and a nutty flavor, plus it holds up great under the sauce.
• Olive oil: The healthy fat helps create the base for cooking chicken and garlic with rich flavor.
• Garlic: Fresh minced garlic gives that beautiful aroma and punch of flavor you expect in garlic Parmesan dishes.
• Chicken breasts: Lean protein that cooks quickly and stays tender when cubed.
• Paprika and Italian seasoning: These spices add warmth and herbaceous notes without overpowering the dish.
• Whole wheat flour: Just a little to thicken the sauce and keep it silky.
• Low-sodium chicken broth: Adds richness to the sauce and keeps it light.
• Low-fat milk (1% or 2%): Blends with Greek yogurt for creaminess without heaviness.
• Non-fat Greek yogurt: My secret weapon for creamy texture with protein and fewer calories.
• Freshly grated Parmesan cheese: For sharp, nutty flavor that ties the sauce together perfectly.
• Baby spinach (optional): Adds color, nutrients, and freshness—you really don’t want to skip it if you can help it.
• Salt and black pepper: Essential finishing touches for well-rounded flavor.
• Fresh parsley: Garnish that brightens and adds herbaceous crispness.

Tweak to Your Taste

I love how versatile this healthy garlic Parmesan chicken pasta recipe is—you can really make it your own. Whether you like it spicier, loaded with veggies, or dairy-free, there’s an easy swap to fit your groove.

• Vegetable boost: Adding mushrooms, cherry tomatoes, or bell peppers works great—I sometimes toss in roasted red peppers for a smoky twist.
• Spicier version: Sprinkle in red pepper flakes or a dash of cayenne if you want a little kick.
• Dairy-free alteration: Use a non-dairy yogurt alternative and a vegan Parmesan substitute to keep it creamy without dairy.
• Shortcut: If you’re crunched for time, swapping the raw chicken for pre-cooked rotisserie chicken cuts down prep considerably.

Step-by-Step: How I Make Healthy Garlic Parmesan Chicken Pasta Recipe

Step 1: Cook the Whole Wheat Pasta Until Al Dente

Start by bringing a large pot of salted water to a boil—salting it well seasons the pasta from the inside out. Add your whole wheat penne or fettuccine and cook according to package directions, usually around 9 to 11 minutes. I like to check a minute or two earlier to avoid overcooking since whole wheat can get mushy quickly. Once done, drain and set aside, but save a bit of that starchy pasta water—you might want it to loosen your sauce later.

Step 2: Season and Sauté the Chicken Pieces

While the pasta cooks, heat olive oil in a large skillet over medium heat. Toss your cubed chicken with paprika, Italian seasoning, salt, and pepper—this little spice combo makes all the difference. Add the chicken to the hot pan and cook for 5-6 minutes, stirring occasionally until lightly browned and cooked through. Don’t rush this step; you want that golden color for extra flavor and texture. Once cooked, transfer the chicken to a plate and keep warm.

Step 3: Build the Garlic Parmesan Sauce Base

In the same skillet, add a touch more olive oil if needed and toss in your minced garlic. Stir it around for about 30 seconds until fragrant—be careful not to burn it! Sprinkle the whole wheat flour over the garlic and stir constantly to cook out the raw flour taste, about one minute. Then slowly whisk in the low-sodium chicken broth and low-fat milk, scraping up any browned bits on the pan bottom. Let this simmer gently for 3-4 minutes until the sauce begins to thicken and become silky.

Step 4: Add Greek Yogurt and Parmesan for Creamy Goodness

Remove the skillet from the heat briefly and stir in the plain non-fat Greek yogurt and freshly grated Parmesan cheese. Mixing off heat prevents the yogurt from curdling while still giving you that luscious, creamy texture. Then return the pan to low heat, stirring gently to combine everything into a smooth sauce.

Step 5: Combine Everything and Add Spinach

Now toss the cooked chicken and drained pasta back into the skillet with the sauce. If it looks too thick, add a splash of reserved pasta water or broth to loosen it until you reach your preferred consistency. Stir in the baby spinach last—it wilts in just a minute, giving you a pop of vibrant green and a nutritional boost without any bitterness.

Step 6: Serve Hot with a Sprinkle of Fresh Parsley

Plate your healthy garlic Parmesan chicken pasta recipe right away, garnishing with chopped fresh parsley for a bright, fresh flavor contrast that finishes the dish beautifully. Serve with a side or just enjoy it on its own!

How to Serve Healthy Garlic Parmesan Chicken Pasta Recipe

Garnishes

I always top this dish with fresh chopped parsley—it adds a pop of color and a mild herbal lift. Sometimes I’m feeling fancy and add a little lemon zest for brightness or a sprinkle of crushed red pepper flakes for a subtle heat.

Side Dishes

When I want a full meal experience, I serve this pasta with a crisp green salad tossed in a light vinaigrette or some roasted veggies like asparagus or broccoli. Garlic bread on the side is a classic, but you can keep it light by swapping for whole grain bread toasted with olive oil and rosemary.

Creative Ways to Present

For a dinner party, I like to plate this pasta in shallow bowls, letting the sauce pool prettily around the pasta with chopped parsley sprinkled on top. Adding a Parmesan crisp as garnish makes it look restaurant-worthy and adds a crunchy contrast that guests love.

Make Ahead and Storage

Storing Leftovers

I store leftover healthy garlic Parmesan chicken pasta in an airtight container in the fridge, where it keeps well for up to 3 days. It’s surprisingly good reheated, especially if you add a splash of broth or water to loosen the sauce back up.

Freezing

Freezing this dish is possible but I don’t recommend it unless you plan to reheat gently. The spinach can become a little watery and the sauce texture shifts. If you freeze, separate the pasta and sauce if you can, then combine after thawing.

Reheating

I like reheating leftovers gently over low heat on the stove, stirring often and adding a splash of broth or milk as needed to bring the sauce back to its creamy glory. The microwave works too but watch so it doesn’t dry out.

FAQs

Final Thoughts

This Healthy Garlic Parmesan Chicken Pasta Recipe quickly became one of my go-to meals because it hits that sweet spot between comfort and clean eating. I love how creamy and flavorful it is without feeling heavy or greasy, and the spinach sneaks in some greens without being obvious. I really hope you enjoy making this as much as I do—it’s the perfect thing to pull together on busy nights while still feeling a little special. Give it a try and let me know how it turns out!

Print