Description
This Healthy Garlic Parmesan Chicken Pasta is a nutritious and delicious meal featuring whole wheat pasta, tender chicken breast, and a creamy garlic Parmesan sauce made with Greek yogurt instead of heavy cream. Perfect for a wholesome dinner that doesn’t compromise on flavor.
Ingredients
Scale
Pasta
- 8 oz whole wheat penne or fettuccine
Chicken and Seasonings
- 2 tbsp olive oil
- 1 lb boneless skinless chicken breasts, cubed
- 1/2 tsp paprika
- 1/2 tsp Italian seasoning
- Salt and black pepper, to taste
Sauce
- 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
- 2 cups baby spinach (optional but recommended)
Garnish
- Fresh parsley, chopped
Instructions
- Cook the Pasta: Bring a large pot of salted water to a boil and cook the whole wheat pasta according to package instructions until al dente. Drain and set aside.
- Season and Cook the Chicken: Heat olive oil in a large skillet over medium heat. Add the cubed chicken breasts, paprika, Italian seasoning, salt, and black pepper. Cook, stirring occasionally, until the chicken is cooked through and golden brown, about 7-8 minutes.
- Build the Garlic Parmesan Sauce: Add the minced garlic to the skillet and sauté for 1-2 minutes until fragrant. Sprinkle in the whole wheat flour and stir constantly for 1 minute to create a roux. Slowly add the chicken broth and low-fat milk while stirring to avoid lumps. Cook until the sauce begins to thicken, about 3-4 minutes.
- Add Greek Yogurt and Cheese: Remove the skillet from heat and stir in the Greek yogurt and freshly grated Parmesan cheese until smooth and creamy.
- Combine and Finish: Add the cooked pasta and baby spinach (if using) to the skillet and toss to combine. The spinach will wilt slightly from the heat of the sauce.
- Serve Hot: Garnish with chopped fresh parsley and adjust seasoning with salt and pepper if needed. Serve immediately while warm.
Notes
- Pasta Options: Any short pasta works well, including penne, rotini, or farfalle. Use whole-wheat or high-protein pasta for extra fiber and protein.
- Chicken Swap: You can use leftover cooked chicken or rotisserie chicken to speed things up.
- Sauce Thickness: If the sauce becomes too thick, add 1–2 tablespoons of pasta water until it reaches your preferred consistency.
- Make It Lighter: Greek yogurt replaces heavy cream and keeps the dish creamy while lowering calories.
- Storage: Store leftovers in an airtight container for up to 3 days. Add a splash of broth when reheating to loosen the sauce.
Nutrition
- Serving Size: 1 serving
- Calories: 420 kcal
- Sugar: 4 g
- Sodium: 400 mg
- Fat: 12 g
- Saturated Fat: 3 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 7 g
- Protein: 36 g
- Cholesterol: 70 mg
