Healthy Garlic Parmesan Chicken Pasta
This Healthy Garlic Parmesan Chicken Pasta is creamy, protein-packed, and made for clean eating without sacrificing comfort. It uses Greek yogurt and low-fat milk instead of heavy cream, keeping it light but full of flavor. Perfect for weeknight dinners or meal prep.
Equipment
- Pot
- Skillet
- Whisk
Ingredients
Main Ingredients
- 8 oz whole wheat penne or fettuccine
- 2 tablespoons olive oil
- 3 cloves garlic minced
- 1 pound boneless skinless chicken breasts cubed
- salt and black pepper to taste
- 1/2 teaspoon paprika
- 1/2 teaspoon Italian seasoning
- 1 tablespoon 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
- Bring a large pot of salted water to a boil. Cook the whole wheat pasta according to the package directions until al dente. Reserve 1/4 cup of the pasta water, then drain and set aside.
- Heat 1 tablespoon of olive oil in a nonstick skillet over medium heat. Add the cubed chicken, season with salt, pepper, paprika, and Italian seasoning. Cook for 5 to 6 minutes until golden and cooked through. Remove and set aside.
- In the same skillet, add the remaining olive oil and garlic. Sauté for 30 seconds until fragrant. Stir in the flour and cook for another 30 seconds. Slowly whisk in chicken broth, then add the milk. Stir until slightly thickened, about 2 to 3 minutes.
- Reduce the heat and stir in Greek yogurt until smooth. Add Parmesan and stir until melted. If needed, add reserved pasta water to thin the sauce to desired consistency.
- Return chicken and pasta to the skillet. Add spinach if using and stir until just wilted. Mix everything well to coat evenly.
- Serve hot, garnished with fresh parsley and extra Parmesan if desired.
Notes
Let the yogurt warm slowly to avoid curdling. Use freshly grated Parmesan for better texture and flavor. Add a splash of milk when reheating leftovers to keep the sauce creamy.
Nutrition Facts (Per Serving)
Calories: 430
Protein: 38 g
Carbohydrates: 36 g
Fat: 16 g
Saturated Fat: 4 g
Cholesterol: 85 mg
Sodium: 410 mg
Potassium: 420 mg
Fiber: 5 g
Sugar: 3 g
Vitamin A: 950 IU
Vitamin C: 6 mg
Calcium: 180 mg
Iron: 2 mg