Healthy Garlic Parmesan Chicken Pasta Recipe

Introduction

This Healthy Garlic Parmesan Chicken Pasta is a delicious and nutritious twist on a classic comfort food. Made with whole wheat pasta, tender chicken, and a creamy garlic Parmesan sauce, it’s perfect for a satisfying weeknight dinner that doesn’t compromise on flavor.

Ingredients

• 8 oz whole wheat penne or fettuccine
• 2 tbsp olive oil
• 3 garlic cloves, minced
• 1 lb boneless skinless chicken breasts, cubed
• 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)
• Salt and black pepper, to taste
• Fresh parsley, chopped (for garnish)

Instructions

1. Step 1: Cook the pasta according to package directions until al dente. Drain and set aside.
2. Step 2: Heat olive oil in a large skillet over medium-high heat. Add the cubed chicken along with paprika, Italian seasoning, salt, and black pepper. Cook for 6–8 minutes until the chicken is browned and cooked through.
3. Step 3: Add the minced garlic and whole wheat flour to the skillet. Stir well to combine and cook for about 1 minute to remove the raw flour taste.
4. Step 4: Slowly stir in the chicken broth and low-fat milk. Bring to a gentle simmer and cook until the sauce thickens slightly, about 3–5 minutes.
5. Step 5: Reduce the heat to low. Stir in the Greek yogurt and freshly grated Parmesan cheese until the sauce is smooth and creamy.
6. Step 6: Add the cooked pasta and baby spinach to the skillet. Toss everything together until the pasta is fully coated and the spinach wilts.
7. Step 7: Garnish with chopped fresh parsley and serve immediately while hot.

Tips & Variations

• For extra flavor, add a pinch of red pepper flakes when sautéing the chicken.
• Substitute the baby spinach with kale or arugula for a different leafy green option.
• Use shredded rotisserie chicken to save time during busy weeknights.
• To make it dairy-free, replace Greek yogurt and Parmesan with dairy-free alternatives.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. When reheating, warm gently on the stovetop or in the microwave, adding a splash of milk if the sauce has thickened too much.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use regular pasta instead of whole wheat?

Yes, regular pasta works well if you prefer. Whole wheat pasta adds more fiber and nutrients but the dish is delicious with any pasta you choose.

Is it necessary to add spinach?

Spinach is optional but recommended for added nutrients and freshness. You can omit it or substitute with other greens based on your preference.

Healthy Garlic Parmesan Chicken Pasta Recipe

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★★★★★

4.5 from 91 reviews

This Healthy Garlic Parmesan Chicken Pasta is a nutritious and flavorful dish featuring whole wheat pasta, tender chicken breast, and a creamy garlic Parmesan sauce made lighter with Greek yogurt and low-fat milk. Packed with protein and spinach, it’s a perfect balanced meal for a wholesome weeknight dinner.

• Author: rami
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Yield: 4 servings 1x
• Category: Main Course
• Method: Stovetop
• Cuisine: Italian-American
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Pasta

• 8 oz whole wheat penne or fettuccine

Chicken and Seasoning

• 2 tbsp olive oil
• 3 garlic cloves, minced
• 1 lb boneless skinless chicken breasts, cubed
• 1/2 tsp paprika
• 1/2 tsp Italian seasoning
• Salt and black pepper, to taste

Sauce

• 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

Vegetables and Garnish

• 2 cups baby spinach (optional but recommended)
• Fresh parsley, chopped (for garnish)

Instructions

1. Cook the Pasta: Boil 8 oz of whole wheat penne or fettuccine according to package directions until al dente. Drain the pasta and set aside.
2. Season and Sauté the Chicken: Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Add 1 lb of cubed boneless skinless chicken breasts, sprinkle with 1/2 teaspoon paprika, 1/2 teaspoon Italian seasoning, salt, and black pepper. Cook, stirring occasionally, until the chicken is browned and cooked through, about 6 to 8 minutes.
3. Build the Garlic Parmesan Sauce: To the skillet with cooked chicken, add 3 minced garlic cloves and 1 tablespoon of whole wheat flour. Stir well to combine, then slowly pour in 1 cup low-sodium chicken broth and 1/2 cup low-fat milk, stirring constantly. Bring the mixture to a simmer and cook until the sauce thickens slightly.
4. Add Greek Yogurt and Cheese: Reduce the heat to low. Stir in 1/2 cup plain non-fat Greek yogurt and 1/2 cup freshly grated Parmesan cheese until the sauce becomes smooth and creamy.
5. Combine and Finish: Add the cooked pasta and 2 cups of baby spinach to the skillet. Toss everything together until the pasta is well coated with the sauce and the spinach wilts.
6. Serve Hot: Garnish the finished dish with freshly chopped parsley and serve immediately while warm.

Notes

• Use whole wheat pasta for added fiber and nutrients compared to regular pasta.
• Greek yogurt helps lighten the sauce while adding creaminess and protein.
• You can substitute baby spinach with kale or other leafy greens if preferred.
• Adjust seasoning to taste, adding more salt, pepper, or Italian seasoning as desired.
• This dish reheats well and can be stored in the fridge for up to 3 days.

Keywords: Garlic Parmesan, Chicken Pasta, Healthy Pasta Recipe, Whole Wheat Pasta, Low Fat Dinner, Quick Chicken Dinner