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Healthy Garlic Parmesan Chicken Pasta

Healthy Garlic Parmesan Chicken Pasta

Product Keys
A lighter take on classic garlic parmesan chicken pasta. Creamy, high in protein, and ready fast. Perfect when you want a satisfying bowl of pasta that still fits a clean-eating routine.
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Prep Time 25 minutes
Course Main Course
Cuisine Italian-Inspired
Servings 4
Calories 430 kcal

Equipment

  • Large pot (for pasta)
  • Large skillet or sauté pan
  • cutting board
  • Chef’s knife
  • Measuring cups and spoons
  • wooden spoon or spatula

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
 

  • Cook the Pasta

    1. Cook 8 oz whole wheat penne or fettuccine according to package directions. Drain and set aside.

  • Season and Sauté the Chicken

    2. Heat 2 tbsp olive oil in a large skillet over medium-high heat. Add 1 lb cubed chicken, paprika, Italian seasoning, salt, and pepper. Cook until browned and cooked through, about 6–8 minutes.
    2 tbsp olive oil,1 lb boneless skinless chicken breasts, cubed,1/2 tsp paprika,1/2 tsp Italian seasoning,Salt and black pepper, to taste

  • Build the Garlic Parmesan Sauce

    1.Add minced garlic and flour, then slowly stir in chicken broth and milk. Simmer until the sauce thickens slightly.
    3 garlic cloves, minced,1 tbsp whole wheat flour,1 cup low-sodium chicken broth,1/2 cup low-fat milk (1% or 2%)

  • Add Greek Yogurt and Cheese

    1. Reduce heat to low. Stir in Greek yogurt and Parmesan until smooth and creamy.
    1/2 cup plain non-fat Greek yogurt,1/2 cup freshly grated Parmesan cheese

  • Combine and Finish

    1. Add cooked pasta and spinach. Toss until well coated and spinach wilts.
    2 cups baby spinach (optional but recommended)

  • Serve Hot

    1. Garnish with fresh parsley and serve immediately.

Notes

  • Pasta Options: Any short pasta works well, including penne, rotini, or farfalle. Use whole-wheat or high-protein pasta for extra fiber and protein.
  • Chicken Swap: You can use leftover cooked chicken or rotisserie chicken to speed things up.
  • Sauce Thickness: If the sauce becomes too thick, add 1–2 tablespoons of pasta water until it reaches your preferred consistency.
  • Make It Lighter: Greek yogurt replaces heavy cream and keeps the dish creamy while lowering calories.
  • Storage: Store leftovers in an airtight container for up to 3 days. Add a splash of broth when reheating to
Keyword clean eating, healthy pasta, high protein, lean chicken, one pan, post-workout