Healthy Garlic Parmesan Chicken Pasta
A lighter take on creamy pasta featuring whole wheat pasta, lean chicken, and a garlic-Parmesan sauce using Greek yogurt instead of heavy cream.
Ingredients
Pasta
- 8 oz whole wheat penne or fettuccine Substitute regular pasta if preferred.
Chicken
- 1 lb boneless skinless chicken breasts, cubed Seasoned with paprika and Italian seasoning.
Garlic and Seasoning
- 3 cloves garlic, minced
- 1/2 tsp paprika
- 1/2 tsp Italian seasoning
- Salt and black pepper to taste
Sauce Ingredients
- 2 tbsp olive oil
- 1 tbsp whole wheat flour All-purpose works too.
- 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 Use freshly grated for better melt and flavor.
Vegetables
- 2 cups baby spinach Optional but recommended.
- Fresh parsley chopped, for garnish
Instructions
Cooking the Pasta
- Bring a large pot of salted water to a boil. Cook the pasta until al dente, about 8–12 minutes. Drain, reserving 1/2 cup pasta water.
Preparing the Chicken
- Toss cubed chicken with paprika, Italian seasoning, salt, and pepper.
- Heat olive oil in a large skillet over medium-high heat. Add chicken in a single layer and sear until golden and cooked through, about 4–6 minutes. Remove chicken and set aside.
Building the Sauce
- Reduce heat to medium. Add a touch more oil if needed, then sauté minced garlic until fragrant, about 30 seconds.
- Sprinkle in flour and cook for 30–60 seconds to remove the raw taste.
- Slowly whisk in chicken broth and low-fat milk, and bring to a gentle simmer until slightly thickened, 2–3 minutes.
- Remove the pan from heat briefly, then whisk in Greek yogurt and Parmesan until smooth. Return to low heat—do not boil after adding yogurt.
Combining the Ingredients
- Stir cooked chicken back into the sauce, add cooked pasta and baby spinach.
- Toss until spinach wilts and sauce coats the pasta, using reserved pasta water a tablespoon at a time to loosen if needed.
Serving
- Taste and adjust salt and pepper. Sprinkle chopped parsley and extra Parmesan before serving.
Notes
If dairy-free, swap Greek yogurt for a plant-based yogurt and Parmesan for a vegan cheese. Store leftovers in an airtight container for up to 3–4 days. For freezing, separate chicken and sauce from pasta if possible.