If you are looking for a creamy chicken pasta that actually fits a healthy routine, this healthy garlic parmesan chicken pasta is about to become your go-to weeknight meal. It is packed with protein, comes together in just 25 minutes, and tastes like something you would happily pay for at a restaurant. Once you try it, you will wonder why you ever bothered with the heavy cream version.
Table of Contents
Ingredients for Healthy Garlic Parmesan Chicken Pasta
This recipe keeps things simple and uses ingredients you can grab at any grocery store without any fuss. I always keep whole wheat pasta stocked in my pantry because it adds fiber without changing the taste one bit. Here is everything you need to pull this together quickly.
- 8 oz whole wheat penne or fettuccine
- 2 tbsp olive oil
- 3 cloves garlic (minced) – I recommend using fresh garlic here for the best punch of flavor
- 1 lb boneless skinless chicken breasts (cubed)
- ½ tsp paprika
- ½ tsp Italian seasoning
- 1 tbsp whole wheat flour – Pro tip: do not skip this, it is what keeps your sauce smooth and even
- 1 cup low-sodium chicken broth
- ½ cup low-fat milk (1% or 2%) – My preference is 2% because it gives the sauce just a little more body
- ½ cup plain non-fat Greek yogurt
- ½ cup freshly grated Parmesan cheese – In my experience, freshly grated melts so much smoother than the pre-shredded kind
- 2 cups baby spinach (optional but I always add it)
- Salt and black pepper to taste
- Fresh parsley, chopped (for garnish)
Step-by-Step Instructions
I recommend following these steps in order and keeping an eye on timing so everything wraps up in 25 minutes. The trick is to start your pasta water first and get the chicken going while the pasta cooks. That way both finish right around the same time.
Step 1: Bring a large pot of salted water to a boil and add 8 oz whole wheat penne or fettuccine. Cook according to the package directions until al dente. While the pasta is cooking, move on to Step 2 right away. Before draining, save about ½ cup of the starchy pasta water. Then drain and set the pasta aside.
Step 2: While your pasta is cooking, heat 2 tbsp olive oil in a large skillet over medium-high heat. Add the cubed chicken along with paprika, Italian seasoning, salt, and pepper. Cook for about 6 to 8 minutes, turning the pieces occasionally, until the chicken is golden brown on the outside and fully cooked through. The inside should no longer be pink when you cut into a piece.
Step 3: Reduce the heat to medium and push the chicken to one side of the pan. Add the minced garlic and whole wheat flour to the empty side, stirring for about 30 seconds until it smells fragrant. Slowly pour in the chicken broth and milk, whisking as you go so the sauce stays smooth. Let it simmer for 2 to 3 minutes until it starts to thicken.
Step 4: Turn the heat down to low. Stir in the Greek yogurt and freshly grated Parmesan cheese until the sauce is creamy and fully combined. If the sauce looks too thick at this point, add a splash of that saved pasta water and stir until it loosens up.
Step 5: Add the drained pasta and baby spinach to the skillet. Toss everything together until the pasta is well coated and the spinach has wilted down, which only takes about a minute. Finish with a sprinkle of fresh parsley and serve right away.
Best Sides to Pair with Healthy Garlic Parmesan Chicken Pasta
The right side can turn this into a fully rounded dinner. Here are some pairings that work beautifully with the creamy, savory flavors of this dish.
Mediterranean Chickpea Salad with Lemon Vinaigrette: A bright, crunchy salad is one of the best sides for healthy garlic parmesan chicken pasta. The lemon vinaigrette cuts right through the richness of the sauce and adds a fresh contrast that keeps every bite interesting.
Crispy Oven Baked Sweet Potato Fries: These add a natural sweetness and a satisfying crunch that pairs wonderfully with creamy pasta. They also bring extra vitamins and fiber to your plate, which rounds out the meal from a nutrition standpoint.
Garlic Bread Rolls: If your family loves soaking up sauce with warm bread, these garlic rolls are a perfect fit. They keep the garlic flavor going without adding anything too heavy to the table.
Healthy Sauteed Vegetables: A simple skillet of sauteed veggies adds color, texture, and extra nutrients without any extra prep. You can toss them together in the same amount of time it takes to finish the pasta.
Rotisserie Chicken Broccoli Pasta: If you are planning ahead for the week, this is a great recipe to make alongside your healthy garlic parmesan chicken pasta. Both dishes use similar ingredients, so you can prep everything at once and have two different dinners ready to go.
Leftovers and Meal Prep Tips
Store any leftovers in an airtight container and keep them in the fridge for up to three days. When you reheat, add a small splash of chicken broth to bring the sauce back to its creamy texture. Reheating on the stovetop over low heat gives you the best results, though the microwave works fine in a pinch.
I recommend prepping the chicken and chopping all your ingredients the night before if you want to shave even more time off on busy nights. The cooked pasta and sauce hold up well, making this a solid option for Sunday meal prep.
Pro tip: when you reheat leftovers, toss in a handful of fresh spinach or a few cherry tomatoes. It brings a little freshness back to the dish and makes it feel like a brand new meal each time.
FAQs
Can I use a different type of pasta for this recipe?
Yes, any short pasta works well here. Penne, rotini, and farfalle all hold onto the sauce nicely. Just look for a whole wheat or high protein option to keep the nutrition in line with the rest of the dish.
What if I do not have fresh chicken on hand?
You can use leftover cooked chicken or even a store-bought rotisserie chicken. Just shred or cube it and add it directly to the sauce in Step 3, skipping the cooking step entirely. It cuts your time down even more.
Is this recipe good for meal prep?
It works great for meal prep. Store portions in separate containers and refrigerate for up to three days. Just remember to add a splash of broth when you reheat so the sauce stays creamy and does not dry out.
Healthy Garlic Parmesan Chicken Pasta
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil and add 8 oz whole wheat penne or fettuccine. Cook according to package directions until al dente. While the pasta cooks, move on to Step 2. Before draining, save about ½ cup of the starchy pasta water. Then drain and set aside.
- While your pasta is cooking, heat 2 tbsp olive oil in a large skillet over medium-high heat. Add the cubed chicken along with paprika, Italian seasoning, salt, and pepper. Cook for 6 to 8 minutes, turning occasionally, until golden brown and cooked through.
- Reduce heat to medium and push the chicken to one side. Add minced garlic and whole wheat flour to the empty side, stirring for about 30 seconds until fragrant. Slowly pour in chicken broth and milk, whisking as you go to keep the sauce smooth. Simmer for 2 to 3 minutes until slightly thickened.
- Turn heat down to low. Stir in the Greek yogurt and freshly grated Parmesan cheese until the sauce is creamy and fully combined. Add a splash of saved pasta water if the sauce is too thick.
- Add the drained pasta and baby spinach to the skillet. Toss everything together until the pasta is well coated and the spinach has wilted, about one minute. Garnish with fresh parsley and serve immediately.
