Description

Healthy Garlic Parmesan Chicken Pasta is a lightened-up, creamy pasta dish made with Greek yogurt, low-fat milk, Parmesan, and lean chicken. It’s a high-protein, flavorful comfort meal that’s both nourishing and satisfying.

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)

Cook Mode Prevent your screen from going dark

Instructions

Bring a pot of salted water to a boil. Cook pasta until al dente, reserve 1/4 cup pasta water, then drain and set aside.
Heat 1 tbsp olive oil in a skillet over medium heat. Cook cubed chicken seasoned with salt, pepper, paprika, and Italian seasoning for 5–6 minutes until golden and cooked through. Remove and set aside.
In the same skillet, add remaining oil and sauté garlic for 30–60 seconds.
Stir in flour to make a quick roux, cooking for 30 seconds.
Whisk in chicken broth slowly, then add milk. Simmer 2–3 minutes until thickened.
Reduce heat, stir in Greek yogurt until smooth, then add Parmesan until melted. Thin with reserved pasta water if needed.
Return chicken and juices to skillet, toss in pasta and spinach, and stir until coated and spinach wilts.
Serve warm, garnished with parsley and extra Parmesan.

Notes

Swap chicken for turkey or shrimp for variation.
Use chickpea or lentil pasta for extra protein and fiber.
Add mushrooms, sun-dried tomatoes, or roasted veggies for flavor.
Stir in pesto for richness or red pepper flakes for spice.
Use gluten-free pasta and flour alternatives for a GF version.

Prep Time: 10 minutes
Cook Time: 20 minutes
Category: Main Course
Method: Stovetop
Cuisine: Italian-American

Nutrition

Serving Size: 1 bowl
Calories: 410
Sugar: 4g
Sodium: 540mg
Fat: 14g
Saturated Fat: 4g
Unsaturated Fat: 9g
Trans Fat: 0g
Carbohydrates: 40g
Fiber: 6g
Protein: 35g
Cholesterol: 80mg