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Your Ultimate Guide to a Healthy Garlic Parmesan Chicken Pasta Recipe

Your Ultimate Guide to a Healthy Garlic Parmesan Chicken Pasta Recipe
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Craving creamy, cheesy pasta without the heaviness? This Healthy Garlic Parmesan Chicken Pasta is packed with lean protein, wholesome carbs, and flavor! Using Greek yogurt and low-fat milk instead of heavy cream, it delivers that cozy, indulgent feeling without weighing you down. Perfect for post-workout meals, weeknight dinners, or whenever you want a balanced, satisfying dish.

Ingredients

Scale

  • 8 oz whole wheat penne or fettuccine

  • 2 tbsp olive oil, divided

  • 3 garlic cloves, minced

  • 1 lb boneless, skinless chicken breasts, cubed

  • Salt and black pepper, to taste

  • ½ tsp paprika

  • ½ tsp Italian seasoning

  • 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

  • 2 cups baby spinach (optional)

  • 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. Reserve 1/4 cup of the pasta water before draining. Set pasta aside.

  2. Cook the chicken: Heat 1 tablespoon olive oil in a large nonstick skillet over medium heat. Add cubed chicken, season with salt, pepper, paprika, and Italian seasoning. Cook 5–6 minutes until golden and cooked through. Transfer chicken to a plate.

  3. Make the garlic Parmesan sauce: In the same skillet, heat remaining olive oil and sauté garlic 30–60 seconds until fragrant. Sprinkle in flour to form a roux and cook 30 seconds. Gradually whisk in chicken broth, then milk, cooking 2–3 minutes until thickened.

  4. Add yogurt and cheese: Reduce heat to low and stir in Greek yogurt until smooth. Add Parmesan and stir until melted. Thin sauce with reserved pasta water if needed.

  5. Combine everything: Return chicken to the skillet. Toss in cooked pasta and spinach (if using). Stir until pasta and chicken are coated and spinach is wilted.

  6. Serve: Plate the pasta and garnish with chopped parsley and extra Parmesan. Serve immediately.

Notes

  • Use whole wheat or high-protein pasta for longer-lasting energy.

  • Add extra veggies like zucchini, mushrooms, or bell peppers for more fiber.

  • For a lighter version, use non-fat Greek yogurt and 1% milk.

  • To enhance flavor, sprinkle a pinch of crushed red pepper or smoked paprika.

  • Store leftovers in an airtight container in the fridge for up to 3 days; reheat gently to preserve creaminess.

Find it online: https://biteseason.com/your-ultimate-guide-to-a-healthy-garlic-parmesan-chicken-pasta-recipe/

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