Healthy Garlic Parmesan Chicken Pasta

This Healthy Garlic Parmesan Chicken Pasta is a simple, tasty meal you can make on weeknights. It uses whole wheat pasta, lean chicken, garlic, low-fat milk, and Greek yogurt for a lighter sauce. If you enjoy easy protein dishes, you might also like this high-protein chicken crust pizza for another quick dinner idea.

Why This Recipe Works

This recipe balances flavor and health. The garlic and Parmesan give rich taste. Greek yogurt adds creaminess without heavy cream. Whole wheat pasta adds fiber. Cooking chicken in small pieces helps it cook fast and stay tender.

Why you should try this recipe

Try it because it cooks fast, feeds a family, and keeps calories and fat lower than traditional creamy pasta. It uses simple pantry ingredients and tastes like a treat. If you like bold, easy chicken dishes, you may also enjoy this lava chicken recipe for a spicy change.

How to make Healthy Garlic Parmesan Chicken Pasta

Follow these clear steps. Read all steps before you start. Have your ingredients ready.

Ingredients :

• 8 oz whole wheat penne or fettuccine
• 2 tbsp olive oil
• 3 garlic cloves, minced
• 1 lb boneless skinless chicken breasts, cubed
• 1/2 tsp paprika
• 1/2 tsp Italian seasoning
• 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)
• Salt and black pepper, to taste
• Fresh parsley, chopped (for garnish)

Equipments Needed

• Large pot for pasta
• Large skillet with lid
• Measuring cups and spoons
• Wooden spoon or spatula
• Knife and cutting board
• Cheese grater

Step-by-Step Instructions :

Follow these six main steps.

Cook the Pasta

1. Bring a large pot of salted water to a boil.
2. Add the whole wheat pasta and cook until al dente, usually 8–10 minutes.
3. Reserve 1/2 cup pasta water, then drain the pasta and set aside.

Season and Cook the Chicken

1. Pat chicken cubes dry. Season with salt, pepper, paprika, and Italian seasoning.
2. Heat 2 tbsp olive oil in a large skillet over medium-high heat.
3. Add the chicken in a single layer. Cook 4–5 minutes, stirring, until no longer pink and edges are golden. Remove chicken and set aside.

Build the Garlic Parmesan Sauce

1. In the same skillet, lower heat to medium. Add the minced garlic and cook 30–45 seconds until fragrant.
2. Sprinkle 1 tbsp whole wheat flour over garlic and stir for 30 seconds.
3. Slowly pour in 1 cup chicken broth while stirring to avoid lumps.
4. Add 1/2 cup low-fat milk and bring to a gentle simmer.

Add Greek Yogurt and Cheese

1. Remove the skillet from heat briefly and whisk in 1/2 cup plain non-fat Greek yogurt until smooth.
2. Stir in 1/2 cup freshly grated Parmesan cheese until the sauce is creamy. If the sauce is too thick, add a little reserved pasta water to thin.

Combine and Finish

1. Return the cooked chicken to the skillet. Add the drained pasta and 2 cups baby spinach, if using.
2. Toss everything gently until pasta and chicken are coated and spinach wilts. Taste and adjust salt and pepper.

Serve Hot

Garnish with chopped fresh parsley and a little extra Parmesan if you like. Serve right away while hot.

How to serve Healthy Garlic Parmesan Chicken Pasta

Serve it with a simple green salad or steamed vegetables. Add a squeeze of lemon for brightness. Pair with whole-grain bread if you want more carbs.

How to store Healthy Garlic Parmesan Chicken Pasta

Refrigerate leftovers in an airtight container for up to 3 days. Reheat gently on the stove with a splash of milk or broth to loosen the sauce. Do not freeze dairy-heavy sauces; texture can change.

Tips & Tricks

• Cut chicken into similar-sized pieces so they cook evenly.
• Cook garlic just until fragrant to avoid bitterness.
• Use reserved pasta water to adjust sauce thickness.
• For a lighter version, use less Parmesan and more yogurt.
• For a richer flavor, stir in a small pat of butter at the end. You can also try a sweet treat after dinner like this protein cookie dough.

Variations & Substitutions

• Swap whole wheat pasta for brown rice pasta or gluten-free pasta.
• Use turkey or shrimp instead of chicken.
• Swap spinach for kale or peas.
• Use almond milk for a dairy-free twist, and skip Greek yogurt.

FAQs

Q: Can I use regular yogurt instead of Greek yogurt?
A: Plain regular yogurt can work but may be thinner. Use Greek yogurt for thicker creaminess.

Q: Is it okay to use cream instead of milk?
A: Yes, cream will make it richer but also higher in calories.

Q: Can I make this ahead for meal prep?
A: You can cook components ahead, but mix them just before serving for best texture. Reheat gently.

Q: Can I use pre-grated Parmesan?
A: Freshly grated Parmesan melts better and tastes fresher, but pre-grated works in a pinch.

Conclusion

This Healthy Garlic Parmesan Chicken Pasta is quick, tasty, and lighter than many creamy pastas. For another one-pan garlic Parmesan chicken and pasta idea, see Garlic Parmesan Chicken and Pasta (One-Pan). For a similar healthy take with tips on making one-pan garlic Parmesan chicken pasta, check Healthy Chicken Pasta: One-Pan Garlic Parmesan Chicken with Pasta.

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