Are you ready to whip up a delicious dinner that’s not only quick but also healthy? I’m excited to share my Healthy Garlic Parmesan Chicken Pasta Recipe with you! This dish is perfect for those busy weeknights when you crave something creamy and satisfying without the guilt. In just 30 minutes, you can have a flavorful meal on the table that your whole family will love. Let’s dive into this easy pasta recipe that’s packed with protein and goodness!
Why You’ll Love This Recipe
- Quick and easy to prepare, making it perfect for 30-minute meals.
- Healthy ingredients that keep your family nourished.
- Rich in flavor with a creamy garlic sauce that’s irresistible.
- Great for meal prep, so you can enjoy leftovers for lunch!
- Perfect for quick family dinners that everyone will enjoy.
Ingredients
To make this delightful dish, you’ll need the following 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 but recommended)
- Fresh parsley, chopped (for garnish)
Full ingredient list with measurements is provided in the printable recipe card below.
How to Make the Recipe
Now, let’s get cooking! Follow these simple steps to create your creamy garlic pasta:
- 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, save about 1/4 cup of the pasta water—it helps loosen the sauce later if needed. Drain it and set it aside.
- 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, then season with salt, pepper, paprika, and Italian seasoning. Cook the chicken for about 5–6 minutes, flipping occasionally, until it gets golden on the outside and cooked through. Transfer the chicken to a plate and set aside.
- Build the Garlic Parmesan Sauce: In the same skillet, add the remaining tablespoon of olive oil. Stir in the minced garlic and sauté for 30–60 seconds, until fragrant. Don’t let it brown because it turns bitter fast. Next, sprinkle in the whole wheat flour and stir it into the garlic oil to form a light roux. Cook for about 30 seconds to remove the raw flour taste. Then, slowly pour in the chicken broth while whisking constantly to avoid lumps. Add the milk and continue whisking until the sauce begins to thicken—this should take 2–3 minutes.
- Add Greek Yogurt and Cheese: Reduce the heat to low and stir in the Greek yogurt. Mix well until fully incorporated—this creates a creamy texture without the heaviness of cream. Add the grated Parmesan cheese and stir until it melts into the sauce. If the sauce feels too thick, add a splash or two of your reserved pasta water until it reaches your desired consistency.
- Combine and Finish: Return the cooked chicken to the skillet along with any juices that collected on the plate. Toss in the cooked pasta and add the spinach if using. Stir everything together until the pasta and chicken are fully coated in the creamy sauce and the spinach is just wilted.
- Serve Hot: Divide the pasta among plates and garnish with chopped parsley and a sprinkle of extra Parmesan. Serve immediately for the best flavor and texture.
Pro Tips for Making the Recipe
Here are some helpful suggestions to ensure your Healthy Protein Pasta turns out perfectly:
- Feel free to add your favorite vegetables to the dish, such as bell peppers or zucchini, for extra nutrition.
- If you’re looking for Chicken Meal Prep Healthy options, this pasta keeps well in the fridge for up to 3 days.
- For a little kick, add red pepper flakes to the sauce.
- Experiment with different types of pasta; whole wheat is great, but you can also try chickpea or lentil pasta for added protein.
How to Serve
This easy pasta recipe is perfect on its own, but you can elevate your meal by serving it with:
- A side salad dressed with a light vinaigrette.
- Garlic bread for a comforting touch.
- Roasted vegetables, like those in my How to make garlic herb roasted veggies in 30 minutes, to complement the dish.
Make Ahead and Storage
If you want to prepare this dish in advance, it’s a great option for weeknight dinner ideas. Here’s how to store it:
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in the microwave or on the stovetop, adding a splash of milk or reserved pasta water to loosen the sauce.
- For longer storage, you can freeze the pasta for up to 2 months. Just be sure to thaw it overnight in the fridge before reheating.
Now that you have this Healthy Garlic Parmesan Chicken Pasta Recipe in your arsenal, you can enjoy a delicious, creamy meal that’s both satisfying and nutritious. I hope you give it a try and share it with your loved ones. Happy cooking!
Healthy Garlic Parmesan Chicken Pasta Recipe
A nutritious and flavorful pasta dish featuring tender chicken, garlic, spinach, and a creamy Parmesan sauce, perfect for a wholesome meal.
Ingredients
Pasta
- 8 oz whole wheat penne or fettuccine
- 2 tbsp olive oil
- 3 cloves garlic, minced
- 1 lb boneless skinless chicken breasts, cubed
- Salt and black pepper to taste
- ½ tsp paprika
- ½ tsp Italian seasoning
- 1 tbsp whole wheat flour
- 1 cup low-sodium chicken broth
- ½ cup low-fat milk (1% or 2%)
- ½ cup plain non-fat Greek yogurt
- ½ cup plain non-fat Greek yogurt
- ½ cup plain non-fat Greek yogurt
- ½ cup plain non-fat Greek yogurt
- ½ cup plain non-fat Greek yogurt
- ½ cup plain non-fat Greek yogurt
- ½ cup plain non-fat Greek yogurt
- ½ cup plain non-fat Greek yogurt
- ½ cup plain non-fat Greek yogurt
- ½ cup plain non-fat Greek yogurt
- ½ cup plain non-fat Greek yogurt
- ½ cup plain non-fat Greek yogurt
- ½ cup plain non-fat Greek yogurt
- ½ cup plain non-fat Greek yogurt
- ½ cup plain non-fat Greek yogurt
- ½ cup plain non-fat Greek yogurt
- ½ cup plain non-fat Greek yogurt
- ½ cup plain non-fat Greek yogurt
- ½ cup plain non-fat Greek yogurt
- ½ cup plain non-fat Greek yogurt
- ½ cup plain non-fat Greek yogurt
- ½ cup plain non-fat Greek yogurt
- ½ cup plain non-fat Greek yogurt
- ½ cup plain non-fat Greek yogurt
- ½ cup plain non-fat Greek yogurt
- ½ cup plain non-fat Greek yogurt
- ½ cup plain non-fat Greek yogurt
Instructions
- Cook pasta until al dente, saving 1/4 cup of pasta water.
- Season and cook chicken in olive oil until golden and cooked through, then set aside.
- Sauté garlic, add flour, then gradually whisk in broth and milk until thickened.
- Stir in Greek yogurt and Parmesan, then combine with chicken, pasta, and spinach.
- Garnish with parsley and extra Parmesan, then serve immediately.
Notes
Using Greek yogurt keeps the sauce creamy and light. Reserve pasta water to adjust sauce consistency if needed.
Nutrition
Calories: 550kcalCarbohydrates: 70gProtein: 45gFat: 12gSodium: 600mg
Tried this recipe?Let us know how it was!