If you’re on the lookout for a dish that ticks all the boxes—comforting, packed with flavor, and nourishing—you’ve got to try this Healthy Garlic Parmesan Chicken Pasta Recipe. It’s a delicious way to enjoy a creamy, garlicky sauce tossed with tender chicken and whole wheat pasta that’s as wholesome as it is satisfying. What I love most about this recipe is how it blends simple, clean ingredients into a meal that feels indulgent without the guilt. Whether it’s a weeknight dinner or a special meal, this recipe truly feels like a warm hug on a plate.

Healthy Garlic Parmesan Chicken Pasta Recipe - Recipe Image

Ingredients You’ll Need

The secret to this Healthy Garlic Parmesan Chicken Pasta Recipe lies in its straightforward but thoughtfully chosen ingredients. Each item plays a key role— from the nutty flavor of whole wheat pasta to the creamy tang of Greek yogurt, creating layers of texture and taste without weighing you down.

Whole wheat penne or fettuccine (8 oz): Adds hearty fiber and a nutty taste that balances the sauce beautifully.
Olive oil (2 tbsp): The foundation for cooking that brings a rich, fruity flavor and healthy fats.
Garlic cloves, minced (3): Fresh garlic gives that unforgettable aroma and punch of flavor every garlic lover craves.
Boneless skinless chicken breasts, cubed (1 lb): Lean protein that’s tender and juicy when seasoned well and cooked right.
Salt and black pepper, to taste: Essential seasonings that elevate every other ingredient.
Paprika (1/2 tsp): Adds a subtle smoky warmth and beautiful color.
Italian seasoning (1/2 tsp): A blend of herbs that infuses the chicken with classic Mediterranean vibes.
Whole wheat flour (1 tbsp): Creates a light roux that thickens the sauce while keeping it wholesome.
Low-sodium chicken broth (1 cup): The savory base for the sauce, keeping sodium in check but flavor high.
Low-fat milk (1/2 cup): Adds creaminess without heaviness—perfect for this healthy take.
Plain non-fat Greek yogurt (1/2 cup): The magic ingredient for a luscious texture and an extra boost of protein.
Freshly grated Parmesan cheese (1/2 cup): Brings that classic sharp, salty tang that makes this pasta unforgettable.
Baby spinach (2 cups, optional): Adds freshness, a pop of green, and valuable nutrients.
Fresh parsley, chopped (for garnish): Brightens up the dish with a splash of color and herbal fragrance.

How to Make Healthy Garlic Parmesan Chicken Pasta Recipe

Step 1: Cook the Pasta

Start by bringing a large pot of salted water to a boil. Add your whole wheat pasta and cook it until it’s perfectly al dente according to package instructions. Before you drain the pasta, reserve about 1/4 cup of the pasta water—it’s a little secret that helps loosen your sauce later if needed. Then drain and set the pasta aside while you create the sauce.

Step 2: Season and Cook the Chicken

While the pasta is doing its thing, heat 1 tablespoon of olive oil in a large nonstick skillet over medium heat. Toss in your cubed chicken breast, then season well with salt, black pepper, paprika, and Italian seasoning. Cook the chicken for 5 to 6 minutes, flipping occasionally, until it’s golden on the outside and cooked through. Once ready, transfer the chicken to a plate and set it aside to rest.

Step 3: Build the Garlic Parmesan Sauce

In the same skillet, add the remaining tablespoon of olive oil. Stir in the minced garlic and sauté it gently for 30 to 60 seconds until the aroma fills your kitchen—just be careful not to let it brown or turn bitter. Sprinkle in the whole wheat flour and stir constantly to form a light roux. Let it cook for about 30 seconds to take away any raw flour taste.

Next, slowly whisk in the chicken broth to prevent lumps, then add the milk and continue whisking until the sauce begins to thicken, about 2 to 3 minutes.

Step 4: Add Greek Yogurt and Cheese

Turn the heat down to low and stir in the Greek yogurt until it’s fully incorporated, creating a creamy, smooth texture without the heaviness of cream. Then add your freshly grated Parmesan cheese, stirring until melted into the sauce. If the sauce feels a bit thick, use a splash of the reserved pasta water to loosen it to your perfect consistency.

Step 5: Combine and Finish

Return the cooked chicken and any juices back into the skillet. Toss in the cooked pasta along with the baby spinach if you’re using it. Stir gently until the pasta and chicken are evenly coated in that luscious sauce and the spinach just starts to wilt, keeping its vibrant color and freshness.

Step 6: Serve Hot

Divide the pasta onto plates and finish with a sprinkle of chopped fresh parsley and a little extra Parmesan if you’re feeling fancy. Serve it right away to enjoy all the creamy, garlicky goodness at its best.

How to Serve Healthy Garlic Parmesan Chicken Pasta Recipe

Garnishes

A sprinkle of freshly chopped parsley is the simplest way to add a burst of color and fresh herb flavor that complements the richness of the sauce perfectly. You can also add an extra grating of Parmesan to boost the cheesy goodness.

Side Dishes

To round out your meal, consider pairing this pasta with a crisp green salad dressed lightly in lemon vinaigrette or some roasted vegetables like asparagus or Brussels sprouts. Their bright, roasted notes offer the perfect contrast to the creamy pasta.

Creative Ways to Present

For a fresh twist, serve this pasta in individual ramekins and broil the tops lightly with extra Parmesan for a golden crust. Or pile it high on serving platters and garnish with edible flowers or microgreens for a colorful dinner party presentation.

Make Ahead and Storage

Storing Leftovers

If you have leftovers, store them in an airtight container in the fridge for up to 4 days. Be sure to let the pasta cool completely before sealing the container to maintain the best texture and flavor.

Freezing

This Healthy Garlic Parmesan Chicken Pasta Recipe freezes well. Portion it into freezer-safe containers and freeze for up to 2 months. When you’re ready to enjoy, thaw overnight in the fridge for best results.

Reheating

Reheat gently on the stovetop over low heat, adding a splash of broth or milk to loosen the sauce and keep it creamy. Avoid high heat to prevent the Greek yogurt from curdling, and stir often until warmed through.

FAQs

Can I use a different type of pasta for this recipe?

Absolutely! While whole wheat pasta adds fiber and a nuttier flavor, you can swap in regular pasta, gluten-free pasta, or even zucchini noodles for a lower carb option.

Is Greek yogurt necessary in the sauce?

Greek yogurt gives this recipe its creamy texture without adding heaviness or excess fat. You can substitute with low-fat sour cream or a dairy-free yogurt, but it may slightly alter the texture and tang.

Can I make this recipe vegetarian?

Yes! Simply omit the chicken and consider adding sautéed mushrooms, roasted vegetables, or a plant-based protein like chickpeas to keep it hearty and satisfying.

How spicy is this dish?

This recipe has mild warmth from paprika and black pepper but isn’t spicy. You can add red pepper flakes to taste if you want a little kick.

What if I don’t have whole wheat flour?

You can use all-purpose flour as a direct substitute for the roux, but whole wheat adds a nuttier depth and keeps the recipe on the healthier side.

Final Thoughts

Give this Healthy Garlic Parmesan Chicken Pasta Recipe a try—you’re going to love how effortlessly it combines wholesome ingredients into a creamy, comforting dinner everyone will enjoy. It’s a real go-to when you want something nourishing yet indulgent, and it fits beautifully into a balanced lifestyle. I promise once you make it, it will be a regular on your table.

Healthy Garlic Parmesan Chicken Pasta Recipe

★★★★★

5.2 from 11 reviews

Author: Lana
Total Time: 30 minutes
Yield: 4 servings 1x
Diet: Low Fat

Print Recipe

Description

A healthy and protein-packed Garlic Parmesan Chicken Pasta recipe featuring whole wheat pasta, lean chicken breast, and a creamy sauce made with Greek yogurt and Parmesan cheese. This dish is flavorful yet light, perfect for those seeking a balanced meal that supports a fitness-focused lifestyle.

Instructions

Cook the Pasta: Bring a large pot of salted water to a boil. Add the whole wheat pasta and cook according to package instructions until al dente. Before draining, save about 1/4 cup of the pasta water to help loosen the sauce later if needed. Drain and set the pasta aside.
Season and Cook the Chicken: While the pasta cooks, heat 1 tablespoon of olive oil over medium heat in a large nonstick skillet. Add the cubed chicken breast and season with salt, pepper, paprika, and Italian seasoning. Cook for about 5–6 minutes, flipping occasionally, until the chicken is golden on the outside and cooked through. Remove chicken from skillet and set aside.
Build the Garlic Parmesan Sauce: In the same skillet, add the remaining tablespoon of olive oil. Stir in minced garlic and sauté for 30–60 seconds until fragrant, being careful not to brown it. Sprinkle in the whole wheat flour and stir to form a light roux. Cook for about 30 seconds to remove the raw flour taste. Slowly whisk in chicken broth to avoid lumps, then add the milk. Continue whisking until the sauce thickens, about 2–3 minutes.
Add Greek Yogurt and Cheese: Reduce heat to low and stir in the Greek yogurt until fully incorporated to create a creamy texture. Add the grated Parmesan cheese and stir until it melts into the sauce. If the sauce is too thick, add a splash or two of the reserved pasta water to loosen it to your desired consistency.
Combine and Finish: Return the cooked chicken to the skillet along with any juices. Toss in the cooked pasta and add the spinach if using. Stir together until the pasta and chicken are evenly coated in the sauce and the spinach is just wilted.
Serve Hot: Divide the pasta among plates, garnish with chopped parsley and a sprinkle of extra Parmesan cheese. Serve immediately for best flavor and texture.

Notes

Gently heat the yogurt without boiling it to keep the sauce smooth and avoid curdling.
Use freshly grated Parmesan cheese for better flavor and texture over pre-packaged shredded cheese.
Season the chicken well as that builds the core flavor of the dish.
Add spinach just before serving to maintain its bright color and tender crunch.
Leftovers keep well refrigerated up to 4 days; reheat with a splash of broth or milk to maintain sauce consistency.
You can vary the recipe by adding pesto or sun-dried tomatoes for additional flavor.

Prep Time: 10 minutes
Cook Time: 20 minutes
Category: Main Course
Method: Sautéing and Boiling
Cuisine: Italian-American

Nutrition

Serving Size: 1/4 of recipe (approx. 300–350g)
Calories: 430
Sugar: 3g
Sodium: 410mg
Fat: 16g
Saturated Fat: 4g
Unsaturated Fat: 11g
Trans Fat: 0g
Carbohydrates: 36g
Fiber: 5g
Protein: 38g
Cholesterol: 75mg

Keywords: healthy chicken pasta, garlic parmesan pasta, whole wheat pasta recipe, low fat chicken recipe, high protein pasta dish, clean eating dinner