Name: Healthy Garlic Parmesan Chicken Pasta
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Italian-American
Ingredients: 8 oz whole wheat penne or fettuccine; 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; 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); Fresh parsley, chopped (for garnish)

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This Healthy Garlic Parmesan Chicken Pasta is a creamy, cheesy, and nourishing dish made with simple, clean ingredients. I use Greek yogurt and low-fat milk instead of heavy cream or butter to create a light, protein-rich sauce that doesn’t skimp on flavor. It’s a perfect choice for a quick dinner or post-workout meal that leaves me feeling full but energized, not weighed down.

Healthy Garlic Parmesan Chicken Pasta

Why You’ll Love This Recipe

I love how this pasta hits all the right notes—creamy, savory, and comforting—without derailing my goals. The sauce gets its richness from Parmesan and Greek yogurt, while garlic brings bold depth. The chicken packs in lean protein, and whole wheat pasta adds fiber and long-lasting carbs. It’s a smart, clean alternative to traditional heavy pasta dishes, and it comes together quickly on busy nights. Whether I need fuel after the gym or just want something hearty without guilt, this recipe delivers.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

8 oz whole wheat penne or fettuccine
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
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)
Fresh parsley, chopped (for garnish)

Directions

I start by boiling a large pot of salted water. I cook the pasta until al dente, reserve 1/4 cup of the pasta water, then drain and set it aside.
While that’s going, I heat 1 tablespoon of olive oil in a nonstick skillet over medium heat. I cook the cubed chicken seasoned with salt, pepper, paprika, and Italian seasoning for about 5–6 minutes, flipping occasionally until golden and cooked through. Then I remove it from the pan and set it aside.
In the same skillet, I add the remaining tablespoon of olive oil and sauté the minced garlic for about 30–60 seconds—just until fragrant. I stir in the flour to make a quick roux and cook it for 30 seconds.
I slowly whisk in the chicken broth, making sure the sauce stays smooth, then add the milk. I keep whisking until it thickens, which takes about 2–3 minutes.
Once thickened, I reduce the heat and stir in the Greek yogurt until smooth. I add the Parmesan and stir until it melts into the sauce. If it’s too thick, a splash of pasta water helps loosen it.
I return the chicken (and its juices) to the skillet, toss in the cooked pasta, and add the spinach. I stir until everything is well coated and the spinach is just wilted.
To finish, I divide the pasta onto plates and garnish with chopped parsley and more Parmesan.

Servings and timing

This recipe makes 4 servings.
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes

Variations

I swap the chicken with turkey breast or shrimp for a different protein.
Sometimes I use chickpea or lentil pasta to bump up fiber and protein.
I stir in sun-dried tomatoes or mushrooms for added texture and flavor.
A spoonful of pesto adds richness without too many extra calories.
If I want a spicy kick, I sprinkle in some red pepper flakes.

storage/reheating

I let the pasta cool completely before storing it in an airtight container in the fridge for up to 4 days. When reheating, I add a splash of chicken broth or milk to loosen the sauce and keep it creamy. I reheat it gently over the stove or in the microwave, stirring halfway through to ensure even warming. It also tastes great cold for lunch the next day.

FAQs

What can I use instead of Greek yogurt?

I use plain non-fat or low-fat Greek yogurt, but plain regular yogurt or even cottage cheese blended smooth works too if I’m in a pinch.

Can I freeze this pasta?

I don’t recommend freezing it because the Greek yogurt-based sauce can separate when thawed. It’s best enjoyed fresh or within a few days refrigerated.

Is this recipe gluten-free?

Not as written, but I can easily make it gluten-free by using gluten-free pasta and substituting the whole wheat flour with a gluten-free alternative like rice flour or cornstarch.

Can I use pre-cooked chicken?

Yes, I sometimes use leftover grilled or rotisserie chicken. I just skip the cooking step and stir it in when combining the sauce and pasta.

What’s the best way to add more vegetables?

I toss in extra spinach, sautéed mushrooms, or roasted zucchini. Broccoli florets also work well and can be steamed with the pasta during the last few minutes of boiling.

Conclusion

This Healthy Garlic Parmesan Chicken Pasta is my go-to when I want something creamy, comforting, and clean. It’s satisfying without being heavy, simple to prepare, and easy to customize. Whether I’m meal prepping or just trying to make smarter dinner choices, this recipe checks every box—quick, nutritious, and full of flavor.