Creamy, garlicky, and packed with protein — the Healthy Garlic Parmesan Chicken Pasta Recipe is a wholesome comfort food classic made light. This recipe swaps heavy cream and butter for healthier alternatives like Greek yogurt, low-fat milk, and lean chicken breast while still delivering rich flavor and satisfying texture. It’s perfect for meal prep, busy weeknights, or anyone following a clean-eating plan without sacrificing taste.
⭐ Why You’ll Love This Recipe
- High-Protein & Low-Fat: Made with skinless chicken breast and non-fat Greek yogurt.
- Wholesome Ingredients: Uses whole wheat pasta and olive oil for added nutrition.
- Rich & Creamy Without Cream: Achieves the same indulgent texture using low-fat dairy alternatives.
- Meal-Prep Friendly: Stores and reheats beautifully for work lunches or quick dinners.
🛒 Ingredients List
Here’s everything you need for the Healthy Garlic Parmesan Chicken Pasta Recipe:
Main Ingredients:
- 8 oz whole wheat pasta (penne, fettuccine, or rotini)
- 1 lb boneless, skinless chicken breast (cut into bite-size cubes)
- 2 tbsp olive oil (divided)
- 3 cloves garlic (minced)
- Salt and pepper to taste
- ½ tsp Italian seasoning
- ½ tsp paprika
- 1 tbsp whole wheat flour
- 1 cup low-sodium chicken broth
- ½ cup low-fat milk (1% or 2%)
- ½ cup plain non-fat Greek yogurt
- ½ cup freshly grated Parmesan cheese
- Optional: 2 cups baby spinach
- Optional garnish: fresh parsley and extra Parmesan
🍳 Equipment You’ll Need
- Large pot (for pasta)
- Large nonstick skillet or sauté pan
- Cutting board & sharp knife
- Measuring cups and spoons
- Whisk
- Cheese grater
👩🍳 Step-by-Step Instructions
1. Cook the Pasta
Start by boiling a large pot of salted water. Add the whole wheat pasta and cook it until al dente, following the package directions. Reserve about ¼ cup of pasta water before draining — this helps to adjust the sauce consistency later.
Set the pasta aside.
2. Cook the Chicken
While the pasta is cooking:
- Heat 1 tablespoon of olive oil in a large skillet over medium heat.
- Add the chicken breast pieces and season with salt, pepper, paprika, and Italian seasoning.
- Sauté for about 5–6 minutes, stirring occasionally, until the chicken is cooked through and lightly browned.
- Remove the chicken from the skillet and set aside.
3. Sauté the Garlic and Make the Roux
In the same skillet:
- Add the remaining 1 tablespoon of olive oil.
- Add the minced garlic and cook for about 30 seconds until fragrant (don’t let it brown!).
- Sprinkle in the whole wheat flour and stir for 30–60 seconds. This helps thicken the sauce and eliminates the raw flour taste.
4. Build the Creamy Sauce
- Slowly pour in the chicken broth while whisking continuously to avoid lumps.
- Add the low-fat milk and keep whisking. Allow the mixture to simmer for 2–3 minutes until slightly thickened.
5. Stir in the Creamy Components
- Lower the heat and stir in the Greek yogurt. Mix until smooth and creamy.
- Add the freshly grated Parmesan cheese and stir until it’s fully melted and incorporated into the sauce.
- If the sauce becomes too thick, add a bit of the reserved pasta water to loosen it.
6. Combine Pasta, Chicken, and Spinach
- Add the cooked chicken back into the skillet with the sauce.
- Toss in the cooked pasta and baby spinach (if using). Stir well so everything is coated evenly.
- Cook for another 1–2 minutes, just until the spinach is wilted and the mixture is warmed through.
7. Garnish and Serve
- Plate the pasta and sprinkle with fresh parsley and extra Parmesan, if desired.
- Serve hot and enjoy your creamy, garlicky, healthy pasta creation!
🧠 Tips for Success
- Use freshly grated Parmesan for the best flavor and smoother sauce.
- Whisk continuously when adding flour and liquids to prevent clumping.
- Temper the yogurt: Make sure the sauce isn’t boiling when adding Greek yogurt to prevent curdling.
- Don’t overcook the spinach — it should just wilt for maximum nutrition and color.
- Add pasta water gradually if you want a silkier, looser sauce texture.
🍱 Storage & Meal Prep
- Refrigerate: Store leftovers in an airtight container in the fridge for up to 4 days.
- Reheat: Warm gently on the stovetop or in the microwave with a splash of milk or broth to revive the creamy texture.
- Freezing: Not recommended, as dairy-based sauces can separate when frozen.
🔄 Healthy Substitutions
- Pasta: Use chickpea pasta or gluten-free pasta if preferred.
- Chicken: Substitute with turkey breast, shrimp, or rotisserie chicken.
- Dairy-Free: Use unsweetened almond milk, plant-based yogurt, and nutritional yeast instead of Parmesan.
📊 Nutritional Breakdown (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~430 |
| Protein | ~38 g |
| Carbs | ~36 g |
| Fat | ~16 g |
| Fiber | ~5 g |
| Sugar | ~3 g |
| Sodium | ~410 mg |
💬 FAQs
Can I use regular pasta?
Yes, but whole wheat pasta provides more fiber and a lower glycemic load, making the recipe healthier.
What can I use instead of Greek yogurt?
You can use low-fat sour cream or blended cottage cheese, but Greek yogurt offers more protein and less fat.
Can I make it vegetarian?
Yes! Just skip the chicken and add more vegetables like mushrooms, bell peppers, or zucchini.
How do I avoid curdling the sauce?
Make sure the skillet is on low heat when you stir in the Greek yogurt. Don’t let the sauce boil after adding it.
🥄 Final Thoughts
This Healthy Garlic Parmesan Chicken Pasta Recipe offers the best of both worlds — indulgent flavor and nourishing ingredients. Whether you’re a busy parent, fitness enthusiast, or just someone who loves good food, this dish is a must-have in your weekly rotation. It’s creamy without being heavy, filling without the bloat, and delicious enough to impress even picky eaters.
So grab your skillet, get cooking, and enjoy a plate of health-conscious comfort that tastes like it came straight from a cozy café!
