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.

Ingredients

Scale

Pasta and Chicken

8 oz whole wheat penne or fettuccine
1 lb boneless skinless chicken breasts, cubed
Salt and black pepper, to taste
1/2 tsp paprika
1/2 tsp Italian seasoning

Sauce

2 tbsp olive oil (divided)
3 garlic cloves, minced
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

Additional

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

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