Name: Healthy Garlic Parmesan Chicken Pasta
Prep time: 10 min
Cook time: PT-489203H29M31S
Total time: PT-489203H29M31S
Cuisine: American / Clean Eating
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; 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 freshly grated Parmesan cheese; 2 cups baby spinach (optional but recommended); Fresh parsley, chopped (for garnish)

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This healthy garlic parmesan chicken pasta is a lighter take on a creamy comfort classic. I get all the flavor I love from garlic, cheese, and tender pasta, with better-for-me ingredients that keep it light and satisfying. It’s perfect for busy nights when I want something hearty but still clean.

Why I’ll Love This Recipe

I like how this pasta keeps things nutritious without sacrificing taste. The sauce is creamy thanks to Greek yogurt and low-fat milk, while still rich from the parmesan and garlic. I also like using whole wheat pasta for added fiber and sustained energy. It’s a one-pan dish that’s simple to make and easy to customize depending on what I have in my fridge.

ingredients

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

Whole wheat pasta (penne or any variety I prefer)
Boneless skinless chicken breast
Greek yogurt
Low-fat milk
Parmesan cheese
Fresh garlic
Olive oil
Salt and pepper (to taste)

directions

I start by cooking the pasta until al dente and set it aside. In a large skillet, I heat olive oil and cook the seasoned chicken until golden and cooked through. Then I remove the chicken and add minced garlic to the same pan to sauté for a minute until fragrant. I stir in the Greek yogurt, milk, and parmesan, whisking until smooth and creamy. I return the chicken and pasta to the pan, tossing everything together until coated in the sauce. A little extra parmesan on top seals the deal.

Servings and timing

This recipe makes 4 servings.
Total time: about 30–35 minutes

Prep time: 10 minutes
Cook time: 20–25 minutes

variations

I sometimes swap the chicken for shrimp, turkey, or tofu for a change.
I like tossing in veggies like spinach, broccoli, or cherry tomatoes for more color and nutrients.
To add a little heat, I sprinkle in red pepper flakes or a pinch of cayenne.
I’ve also made this with chickpea pasta to increase the protein content.

storage/reheating

I store any leftovers in an airtight container in the fridge for up to 3–4 days. When I reheat it, I add a splash of milk or water to loosen up the sauce and warm it gently on the stove or in the microwave. For longer storage, I freeze portions for up to 2–3 months and thaw them in the fridge overnight before reheating.

FAQs

How can I make this recipe gluten-free?

I just use a gluten-free pasta like brown rice, lentil, or chickpea pasta instead of whole wheat.

Can I make this dish ahead of time?

Yes, I can make it in advance and store it in the fridge. It reheats well with a little added milk to bring back the creaminess.

What’s a good substitute for Greek yogurt?

If I don’t have Greek yogurt, I use plain regular yogurt or even light sour cream, though the flavor and thickness might change slightly.

Can I add more protein?

Yes, I sometimes add extra grilled chicken or mix in cooked chickpeas or white beans for a protein boost.

How do I keep the sauce from curdling?

I make sure to keep the heat low when I add the yogurt and milk, and I stir continuously to create a smooth sauce without separating.

Conclusion

This healthy garlic parmesan chicken pasta is one of my favorite ways to enjoy creamy, comforting food without the heavy ingredients. It’s easy to make, full of flavor, and flexible enough to fit into my weekly meal prep or a cozy dinner at home.