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Healthy Garlic Parmesan Chicken Pasta Recipe

Healthy Garlic Parmesan Chicken Pasta Recipe
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5.1 from 29 reviews

This Healthy Garlic Parmesan Chicken Pasta recipe features whole wheat pasta tossed in a creamy, flavorful sauce made from garlic, Greek yogurt, Parmesan cheese, and low-fat milk, combined with tender seasoned chicken and fresh spinach for a nutritious and satisfying meal that’s perfect for a wholesome weeknight dinner.

Ingredients

Scale

Pasta

  • 8 oz whole wheat penne or fettuccine

Chicken and Seasoning

  • 2 tbsp olive oil
  • 3 garlic cloves, minced
  • 1 lb boneless skinless chicken breasts, cubed
  • Salt and black pepper, to taste
  • 1/2 tsp paprika
  • 1/2 tsp Italian seasoning

Sauce

  • 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

Vegetables & Garnish

  • 2 cups baby spinach (optional but recommended)
  • Fresh parsley, chopped (for garnish)

Instructions

  1. Cook the Pasta: Bring a large pot of salted water to a boil. Add the whole wheat pasta and cook according to package instructions until al dente. Before draining, reserve about 1/4 cup of the pasta water to help loosen the sauce later if needed. Drain and set pasta aside.
  2. Season and Cook the Chicken: While the pasta cooks, heat 1 tablespoon of olive oil over medium heat in a large nonstick skillet. Add the cubed chicken breast and season with salt, black pepper, paprika, and Italian seasoning. Cook for 5 to 6 minutes, flipping occasionally, until the chicken is golden on the outside and cooked through. Transfer to a plate and set aside.
  3. Build the Garlic Parmesan Sauce: In the same skillet, add the remaining tablespoon of olive oil. Stir in the minced garlic and sauté for 30 to 60 seconds until fragrant, being careful not to let it brown. Sprinkle in the whole wheat flour and cook for about 30 seconds to form a light roux and remove the raw flour taste. Slowly whisk in the chicken broth to avoid lumps, then add the milk, continuing to whisk as the sauce thickens over 2 to 3 minutes.
  4. Add Greek Yogurt and Cheese: Reduce the heat to low and stir in the Greek yogurt until fully incorporated, creating a creamy texture without heaviness. Add the grated Parmesan cheese and stir until melted and smooth. If the sauce is too thick, add a splash or two of the reserved pasta water to reach your desired consistency.
  5. Combine and Finish: Return the cooked chicken along with any juices to the skillet. Toss in the cooked pasta and add the baby spinach if using. Stir gently until the pasta and chicken are fully coated with the creamy sauce and the spinach is just wilted.
  6. Serve Hot: Divide the pasta among plates and garnish with chopped fresh parsley and an extra sprinkle of Parmesan cheese. Serve immediately to enjoy the best flavor and texture.

Notes

  • Reserve pasta water before draining to adjust sauce consistency if needed.
  • Do not overcook the garlic to avoid bitterness.
  • Using Greek yogurt instead of cream keeps the dish lighter and adds protein.
  • Baby spinach is optional but adds a nutritional boost and color.
  • Whole wheat pasta increases fiber content for better digestion.
  • Low-sodium broth helps control salt intake for a healthier dish.

Nutrition

Keywords: healthy garlic parmesan chicken pasta, whole wheat pasta recipe, low-fat creamy chicken pasta, easy weeknight dinner, Greek yogurt pasta sauce, chicken pasta with spinach

Find it online: https://leofoster.com/healthy-garlic-parmesan-chicken-pasta-recipe/