Garlic Parmesan Pasta
Introduction
Hola! If you’ve ever wondered what happens when a Florida girl falls for Mexican flavors, you’ll also see that I’ve got a soft spot for lighter comfort food too. This Healthy Garlic Parmesan Chicken Pasta is my answer when I want cozy and creamy but don’t want to feel sluggish afterward. Growing up, pasta night often meant heavy cream sauces, but I’ve learned how to make it clean and satisfying. Using Greek yogurt and low-fat milk, this version has all the cheesy garlic flavor without the weight. It’s perfect for protein pasta meal prep, quick healthy dinners, or even as a recovery meal after a workout.
Quick Recipe Overview
| Prep Time | 10 minutes |
| Cook Time | 20 minutes |
| Total Time | 30 minutes |
| Servings | 4 |
| Difficulty | Easy |
| Cuisine | American |
| Best Season | All year round |
Why You’ll Love This Recipe
- High in protein: Lean chicken breast and Greek yogurt make this a balanced, filling pasta that supports muscle recovery and weight loss goals.
- Creamy without the heaviness: The sauce is rich and flavorful but uses clean ingredients so you don’t feel sluggish after eating.
- Quick and easy: Ready in just 30 minutes, it’s a weeknight dinner you’ll actually want to make again.
- Meal prep friendly: Stores well for 4 days in the fridge, making it perfect for fitness meal prep or postpartum meals.
- Customizable: Add spinach, sun-dried tomatoes, or even swap the pasta type to fit paleo or Weight Watchers recipes.
Healthy Garlic Parmesan Chicken Pasta
- Total Time: 35 minutes
- Yield: 4 servings 1x
Description
Creamy, protein-packed pasta made lighter with Greek yogurt and low-fat milk. A cozy, satisfying dinner that comes together in under 40 minutes.
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)
Instructions
1. Bring a large pot of salted water to a boil. Cook pasta until al dente according to package directions. Reserve 1/4 cup of pasta water before draining, then set pasta aside.
2. Heat 1 tablespoon olive oil in a skillet over medium heat. Add chicken cubes, season with salt, pepper, paprika, and Italian seasoning. Cook 5–6 minutes until golden and cooked through. Transfer to a plate.
3. In the same skillet, add the remaining olive oil and garlic. Sauté 30–60 seconds until fragrant. Stir in flour to form a light roux, cooking 30 seconds.
4. Slowly whisk in chicken broth, then add milk. Stir until thickened, about 2–3 minutes.
5. Reduce heat to low, stir in Greek yogurt until smooth, then add Parmesan. Stir until melted. If sauce is too thick, add reserved pasta water.
6. Return chicken to the skillet with juices, then toss in pasta and spinach. Stir until coated and spinach wilts.
7. Garnish with parsley and extra Parmesan. Serve hot and enjoy.
Notes
Save a bit of pasta water—it’s the perfect trick for thinning sauces without losing creaminess.
Freshly grated Parmesan melts better than pre-shredded.
To prevent yogurt from curdling, keep the heat low and avoid boiling.
Spinach is optional but adds color and nutrients.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Dinner
- Method: Stovetop
- Cuisine: Italian-inspired
Nutrition
- Serving Size: 1 plate (approx. 300–350g)
- Calories: 430
- Sugar: 3g
- Sodium: 410mg
- Fat: 16g
- Carbohydrates: 36g
- Fiber: 5g
- Protein: 38g
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)
Ingredient Tips Table
| Ingredient | Tip |
|---|---|
| Whole wheat pasta | Use penne or fettuccine for best texture, but you can swap for chickpea or lentil pasta for extra protein. |
| Chicken breast | Cube evenly so it cooks quickly and stays juicy. |
| Garlic | Fresh garlic gives depth, avoid pre-minced jars for the best flavor. |
| Greek yogurt | Use non-fat for lighter macros, but 2% works if you want extra creaminess. |
| Parmesan cheese | Always grate fresh from a block, it melts smoother than pre-shredded. |
| Baby spinach | Stir in at the very end so it stays vibrant and just wilted. |
Step-by-Step Instructions
- Cook the Pasta: Boil salted water and cook pasta until al dente. Reserve 1/4 cup of pasta water before draining.
- Season and Cook Chicken: Heat 1 tbsp olive oil in a skillet. Add cubed chicken, season with salt, pepper, paprika, and Italian seasoning. Cook 5–6 minutes until golden and cooked through. Transfer to a plate.
- Build the Sauce: In the same skillet, add remaining olive oil and sauté garlic for 30–60 seconds. Stir in flour to make a roux, then slowly whisk in broth and milk until thickened, about 2–3 minutes.
- Add Yogurt and Cheese: Lower the heat, stir in Greek yogurt until smooth, then add Parmesan until melted. Thin with reserved pasta water if needed.
- Combine: Return chicken and juices to the skillet, toss with pasta and spinach until coated and spinach is wilted.
- Serve: Garnish with parsley and extra Parmesan. Serve hot.
Helpful Tips
- Reserve pasta water to loosen sauce if it thickens too much.
- Keep heat low when adding yogurt to prevent curdling.
- Don’t skip seasoning the chicken, it carries flavor through the dish.
- Add spinach at the end to keep it bright and fresh.
Expert Tips for the Best Results
- Cut chicken evenly so every piece cooks at the same time.
- Grate Parmesan fresh for best melt and flavor.
- Whisk constantly when making the sauce for a silky finish.
- Rest the pasta briefly after tossing, the sauce thickens as it cools slightly.
Recipe Variations
- Spinach and Sun-Dried Tomato: Add sun-dried tomatoes for tangy depth.
- Pesto Twist: Stir in a spoonful of pesto for fresh herb flavor.
- Zoodle Swap: Use zucchini noodles for a low-carb paleo version.
- Buffalo Style: Mix in a splash of hot sauce for a spicy kick.
Make Ahead & Freezer Tips
Refrigerate leftovers in airtight containers for up to 4 days. Add a splash of milk or broth before reheating to keep the sauce creamy. Freeze portions for up to 2 months in freezer-safe containers, then thaw overnight in the fridge.
Serving Suggestions
Serve this pasta hot with a sprinkle of fresh parsley and extra Parmesan. Pair with a side salad for freshness or roasted veggies for a full plate. It makes a cozy yet light dinner any night of the week.
Pairing Ideas
Pair with sparkling water and lemon for a refreshing balance. For wine, a crisp Sauvignon Blanc or Pinot Grigio works beautifully with garlic Parmesan flavors. Side options: roasted broccoli, garlic bread, or a simple arugula salad.
Storage and Reheating Tips
Store in airtight containers in the fridge for up to 4 days. Reheat gently on the stovetop with a splash of broth or milk until creamy. For the microwave, cover and heat in 60-second intervals, stirring in between to prevent drying.
Frequently Asked Questions (FAQs)
Can I use regular pasta instead of whole wheat? Yes, but whole wheat adds more fiber and keeps you fuller longer.
Can I make this gluten-free? Absolutely, swap pasta for gluten-free noodles and use almond flour instead of whole wheat flour in the roux.
What can I use instead of Greek yogurt? Low-fat sour cream or blended cottage cheese works if you don’t have yogurt.
Can I meal prep this pasta? Yes, it holds up well for 4 days in the fridge and reheats beautifully.
Does the sauce separate when reheated? Not if you add a splash of broth or milk before reheating to loosen it.
Can I add vegetables? Yes, broccoli, peas, or zucchini all work well with the creamy garlic sauce.
Is this Weight Watchers friendly? Yes, using low-fat dairy and lean chicken makes it suitable for Weight Watchers recipes.
Nutrition Info
| Serving Size | 1 plate (approx. 300–350g) |
|---|---|
| Calories | 430 |
| Protein | 38g |
| Carbohydrates | 36g |
| Fat | 16g |
| Fiber | 5g |
| Sugar | 3g |
| Sodium | 410mg |
| Disclaimer: Nutrition facts are estimated using online tools and may vary based on your ingredients and preparation. Please consult a nutritionist for precise dietary advice. |
Conclusion
This Healthy Garlic Parmesan Chicken Pasta is the perfect mix of comfort food and clean eating. With lean protein, whole grains, and a creamy sauce made from lighter swaps, it’s a dish you’ll make again and again. Try it for your next quick dinner or meal prep week and bring cozy flavors to your table without the heaviness.
