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Healthy Garlic Parmesan Chicken Pasta

Healthy Garlic Parmesan Chicken Pasta

A comforting and healthy pasta dish that delivers creamy, savory goodness without heavy cream. It features perfectly seared chicken and a luscious, velvety sauce made with Greek yogurt and Parmesan cheese, coating whole-wheat penne for a satisfying, high-protein meal. This recipe is a great weeknight option and reheats beautifully, making it ideal for meal prep.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Calories: 430
Ingredients Equipment Method Notes

Ingredients
  

Ingredients
  • 8 oz whole wheat penne or fettuccine
  • 2 tbsp Olive Oil
  • 3 cloves, minced Garlic
  • 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 and 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

Equipment

  • Large pot
  • Large skillet
  • Whisk

Method
 

Instructions
  1. Bring a large pot of salted water to a boil. Cook the pasta according to package directions until al dente. Before draining, reserve about 1 cup of the starchy pasta water, then drain the pasta.
  2. While the pasta is cooking, heat 1 tbsp of olive oil in a large skillet over medium-high heat. Season the chicken cubes with paprika, Italian seasoning, salt, and pepper. Add the chicken to the skillet in a single layer and cook for 5-7 minutes, turning occasionally, until golden brown and cooked through. Remove the chicken from the skillet and set aside.
  3. Reduce the heat to medium. Add the remaining 1 tbsp of olive oil to the skillet. Add the minced garlic and cook for about 30 seconds until fragrant, being careful not to burn it. Whisk in the whole wheat flour and cook for another minute to form a paste. Slowly pour in the chicken broth while whisking continuously to avoid lumps. Then, whisk in the milk and bring the sauce to a gentle simmer. Let it cook for 2-3 minutes, until it starts to thicken.
  4. Remove the skillet from the heat. This is important to prevent the yogurt from curdling. Allow the sauce to cool for a minute, then stir in the Greek yogurt until smooth. Add the grated Parmesan cheese and stir until it has completely melted into the sauce. Season with salt and pepper to taste.
  5. Return the cooked chicken and drained pasta to the skillet with the sauce. If using, add the baby spinach. Stir everything together over low heat until the spinach has wilted and the pasta and chicken are well-coated in the creamy sauce. If the sauce is too thick, add a splash of the reserved pasta water until it reaches your desired consistency. Serve immediately, garnished with fresh parsley.

Notes

To prevent the sauce from curdling, remove the skillet from the heat and let it cool slightly before stirring in room-temperature Greek yogurt. Use freshly grated Parmesan for a smoother sauce. Reserve starchy pasta water to adjust the sauce consistency. For juicy chicken, use 1-inch cubes and avoid overcooking.