This Healthy Garlic Parmesan Chicken Pasta delivers everything you crave in a comforting pasta dish without the heaviness. Tender chicken breast, whole wheat penne, fresh spinach, and a light yet creamy garlic parmesan sauce come together in one satisfying bowl. It’s quick to make, balanced, and designed to leave you feeling energized rather than weighed down.
Why You’ll Love This Recipe
This recipe proves that creamy pasta can still be wholesome and nourishing. It’s packed with lean protein from chicken and Greek yogurt, uses whole wheat pasta for steady energy, and relies on simple pantry ingredients. The garlic and parmesan bring classic flavor, while lighter swaps keep the dish clean and balanced. It’s perfect for busy weeknights, post-workout meals, or anytime you want comfort food that fits a healthy routine.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
8 oz whole wheat penne pasta
2 tbsp olive oil
1 lb boneless, skinless chicken breasts, cut into bite-sized cubes
3 garlic cloves, finely minced
1/2 tsp paprika
1/2 tsp Italian seasoning
Salt, to taste
Black pepper, to taste
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
1 tbsp fresh parsley, finely chopped (for garnish)
Directions
Bring a large pot of salted water to a boil and cook the whole wheat penne according to package instructions until al dente. Reserve 1/4 cup of the pasta water, then drain and set the pasta aside.
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the cubed chicken, paprika, Italian seasoning, salt, and black pepper. Cook for 5 to 7 minutes, stirring occasionally, until the chicken is fully cooked and lightly golden. Transfer the chicken to a plate and set aside.
In the same skillet, add the remaining tablespoon of olive oil. Add the minced garlic and cook for about 30 seconds, just until fragrant. Sprinkle in the whole wheat flour and stir continuously for 30 seconds to form a light roux.
Slowly pour in the chicken broth while whisking to prevent lumps. Add the milk and continue to stir as the sauce simmers and thickens, about 2 to 3 minutes.
Lower the heat and gently stir in the Greek yogurt until smooth. Add the grated parmesan cheese and mix until fully melted and creamy. If the sauce is too thick, add a small splash of reserved pasta water to loosen it.
Return the cooked chicken to the skillet along with the drained pasta. Add the spinach and toss everything together until well coated and the spinach is just wilted.
Serve hot, garnished with fresh parsley and an extra sprinkle of parmesan if desired.
For extra vegetables, add sliced mushrooms, zucchini, or bell peppers when cooking the garlic.
For a spicier version, add a pinch of red pepper flakes to the sauce.
For a dairy-light option, reduce the parmesan slightly and add more broth for a looser sauce.
For a pasta swap, use high-protein or legume-based pasta while keeping the same measurements.
Storage/Reheating
Store leftovers in an airtight container in the refrigerator for up to 4 days. Let the pasta cool completely before storing. When reheating, warm gently on the stovetop or in the microwave with a splash of milk or chicken broth to keep the sauce creamy and smooth.
FAQs
Can I use regular pasta instead of whole wheat?
Yes, regular pasta works well, but whole wheat provides more fiber and longer-lasting energy.
Will Greek yogurt make the sauce taste tangy?
No, when mixed with parmesan and garlic, the yogurt creates a creamy texture without a noticeable tang.
Can I make this dish ahead of time?
Yes, it’s great for meal prep and reheats well with a little added liquid.
What cut of chicken works best?
Boneless, skinless chicken breast is ideal, but chicken thighs can be used for a juicier result.
Can I freeze this pasta?
Freezing is not recommended, as the yogurt-based sauce can change texture when thawed.
How do I keep the sauce from curdling?
Keep the heat low when adding Greek yogurt and avoid boiling the sauce.
Is spinach required?
No, but it adds color, nutrients, and balances the richness of the sauce.
Can I use pre-cooked chicken?
Yes, simply add it when combining everything at the end and heat through.
How can I make the sauce thinner?
Add reserved pasta water or extra chicken broth a tablespoon at a time.
Is this recipe suitable for a fitness-focused meal plan?
Yes, it’s high in protein, balanced in carbs and fats, and made with lighter ingredients.
Conclusion
Healthy Garlic Parmesan Chicken Pasta is a perfect example of how comfort food can still support a clean, balanced lifestyle. It’s creamy without being heavy, flavorful without being complicated, and filling without slowing you down. Whether you’re cooking for a busy weeknight or prepping meals ahead, this dish delivers satisfaction in every bite.
Healthy Garlic Parmesan Chicken Pasta is a creamy, satisfying dish made with lean chicken breast, whole wheat pasta, fresh spinach, and a lightened-up garlic parmesan sauce using Greek yogurt. It’s a wholesome, high-protein meal perfect for balanced weeknight dinners.
Ingredients
8 oz whole wheat penne pasta
2 tbsp olive oil
1 lb boneless, skinless chicken breasts, cubed
3 garlic cloves, finely minced
1/2 tsp paprika
1/2 tsp Italian seasoning
Salt, to taste
Black pepper, to taste
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
1 tbsp fresh parsley, chopped (for garnish)
Instructions
Cook whole wheat pasta in salted boiling water until al dente. Reserve 1/4 cup pasta water, drain, and set aside.
Heat 1 tbsp olive oil in a skillet over medium heat. Add chicken, paprika, Italian seasoning, salt, and pepper. Cook 5–7 minutes until golden and cooked through. Remove and set aside.
In the same skillet, heat remaining 1 tbsp olive oil. Add garlic and cook 30 seconds. Stir in flour and cook 30 seconds more to form a roux.
Slowly whisk in chicken broth, then add milk. Simmer 2–3 minutes until slightly thickened.
Lower heat and stir in Greek yogurt until smooth. Add parmesan and stir until melted and creamy. Thin with pasta water if needed.
Return chicken, pasta, and spinach to the skillet. Toss until everything is coated and spinach is wilted.
Serve warm, garnished with parsley and extra parmesan if desired.
Notes
Use low heat when adding Greek yogurt to prevent curdling.
Swap pasta for high-protein or legume-based versions.
Add mushrooms, bell peppers, or zucchini for extra veggies.
Reheat with a splash of milk or broth for best texture.
Meal prep friendly and keeps well in the fridge for up to 4 days.
