Description
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.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1/4 recipe
- Calories: 410
- Sugar: 4g
- Sodium: 390mg
- Fat: 14g
- Saturated Fat: 4g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 5g
- Protein: 35g
- Cholesterol: 85mg
