Name: Healthy Garlic Parmesan Chicken Pasta Recipe
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: Italian
Ingredients: 8 oz whole wheat penne or fettuccine; 2 tbsp olive oil; 3 garlic cloves, minced; 1 lb boneless skinless chicken breasts, cubed; Salt and black pepper, to taste; 1/2 tsp paprika; 1/2 tsp Italian seasoning; 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 (optional but recommended); Fresh parsley, chopped (for garnish)

Jump to Recipe· 4.9 from 20 reviews

If you’re searching for a dinner that delivers serious creamy, cheesy satisfaction—without sacrificing your healthy goals—this Healthy Garlic Parmesan Chicken Pasta Recipe has you covered. Succulent chicken breast, earthy spinach, and high-fiber whole wheat pasta come together in a luscious sauce built from Greek yogurt, low-fat milk, and a punch of garlic and Parmesan. The result is a bowl of high-protein, crave-worthy pasta that fits seamlessly into your busy, fit lifestyle—no guilt, no heavy cream, just pure comfort that tastes as good as it is for you!

Healthy Garlic Parmesan Chicken Pasta Recipe - Recipe Image

Ingredients You’ll Need

The beauty of this recipe is in its simplicity: every ingredient has a purpose, adding flavor, texture, and wholesome goodness to each bite. Even better, you probably have most of these on hand already!

Whole wheat pasta (8 oz penne or fettuccine): For extra fiber and longer-lasting energy—plus a nuttier flavor and satisfying bite.
Olive oil (2 tbsp): Adds healthy fats and a touch of richness while helping to perfectly sear the chicken and sauté the garlic.
Garlic cloves (3, minced): A fragrant kick that’s absolutely essential for the vibrant, classic sauce.
Chicken breasts (1 lb, boneless & skinless, cubed): Provides lean, high-quality protein that keeps this meal filling without heaviness.
Salt and black pepper (to taste): Brings out all the best flavors in every bite.
Paprika (1/2 tsp): Adds a subtle warmth and a beautiful rosy color to your chicken.
Italian seasoning (1/2 tsp): Gives herby depth that makes this dish sing without overpowering the creamy sauce.
Whole wheat flour (1 tbsp): Builds a light roux to thicken your sauce, keeping it wholesome.
Low-sodium chicken broth (1 cup): Builds a flavorful base for the sauce while keeping sodium under control.
Low-fat milk (1/2 cup, 1% or 2%): Makes the sauce creamy and light—no need for heavy cream.
Plain non-fat Greek yogurt (1/2 cup): The secret weapon for rich texture and a boost of extra protein.
Freshly grated Parmesan cheese (1/2 cup): The king of savory, nutty flavor—nothing matches real Parmesan in this sauce!
Baby spinach (2 cups, optional): A handful wilts into the pasta for color, nutrition, and earthy freshness.
Fresh parsley, chopped (for garnish): A bright, herbal finish that elevates the final dish.

How to Make Healthy Garlic Parmesan Chicken Pasta Recipe

Step 1: Cook the Pasta

Start by bringing a large pot of well-salted water to a rolling boil. Add your whole wheat pasta and cook it just until al dente—firm but tender. Don’t forget to reserve about 1/4 cup of the starchy pasta water before draining; this golden liquid will help loosen your sauce later if you need it. Once cooked, drain the pasta and set aside while you move on to building the flavors.

Step 2: Season and Cook the Chicken

While the pasta bubbles away, set a large nonstick skillet over medium heat and add 1 tablespoon of olive oil. Arrange the cubed chicken breast in the hot pan and sprinkle over salt, pepper, paprika, and Italian seasoning. Cook the chicken for 5 to 6 minutes, flipping occasionally, until golden on the outside and cooked through. Once the chicken is juicy and flavorful, transfer it onto a plate and set aside—don’t lose any juices!

Step 3: Build the Garlic Parmesan Sauce

In the same skillet, pour in the other tablespoon of olive oil. Scatter the minced garlic into the hot oil and sauté for just 30 to 60 seconds. The moment your kitchen fills with that heady garlic aroma, sprinkle in the whole wheat flour and whisk it into the oil to form a light roux. Cook for another 30 seconds, then slowly whisk in the chicken broth and milk, watching the sauce transform into a silky, luscious base in just a few minutes. Stir constantly to avoid lumps and ensure the garlic flavors meld seamlessly into the sauce as it thickens.

Step 4: Add Greek Yogurt and Cheese

Reduce the heat to low and add the Greek yogurt, stirring until it dissolves completely into the sauce for that creamy, light finish. Next, toss in your Parmesan cheese and keep stirring until it’s all gloriously melted and the sauce turns glossy. If your sauce feels too thick, add a splash of the reserved pasta water to achieve your preferred consistency. At this stage you’ll recognize the soul of the Healthy Garlic Parmesan Chicken Pasta Recipe coming together—a creamy yet light sauce that clings to each noodle.

Step 5: Combine and Finish

Tip the cooked chicken (and all its delicious juices) back into the skillet with the sauce. Add the drained pasta along with the fresh baby spinach if using. Gently fold everything together over low heat until the spinach is just wilted and each bite is coated in that wonderful creamy garlic Parmesan sauce. This moment is peak comfort—and your kitchen will smell irresistible!

Step 6: Serve Hot

Divide the finished Healthy Garlic Parmesan Chicken Pasta Recipe among bowls or plates and top with a flourish of chopped parsley and an extra sprinkle of grated Parmesan. Serve immediately for the creamiest texture and best flavor. You’ll find every forkful perfectly balanced and oh-so-satisfying.

How to Serve Healthy Garlic Parmesan Chicken Pasta Recipe

Garnishes

Let your personality shine with your garnishes! Freshly chopped parsley adds vivid green color and refreshing aroma, while an extra dusting of Parmesan delivers full-on cozy vibes. If you like a little kick, sprinkle some cracked black pepper or a dusting of red pepper flakes right before serving for a subtle heat that contrasts beautifully with the creamy sauce.

Side Dishes

This high-protein pasta is an all-in-one meal, but it sings with a few easy sides. Pair it with a crisp green salad—think arugula, cherry tomatoes, and a tangy vinaigrette—or some simple steamed veggies like broccoli or green beans for bonus color and crunch. Warm whole grain dinner rolls or roasted asparagus make lovely accompaniments as well, turning dinner into a true restaurant-worthy experience.

Creative Ways to Present

Impress your family or guests by serving the Healthy Garlic Parmesan Chicken Pasta Recipe in warm pasta bowls, topped tableside with a little extra Parmesan. For a party or gathering, try plating it in ramekins or small gratin dishes and broiling with a light topping of panko bread crumbs and Parmesan for a toasty finish. Or pack into glass containers for ultra-tempting, nourishing lunch meal prep ready in your fridge.

Make Ahead and Storage

Storing Leftovers

Allow your pasta to cool completely before transferring into airtight containers. Stored in the refrigerator, leftovers of this Healthy Garlic Parmesan Chicken Pasta Recipe will stay fresh, creamy, and delicious for up to four days—making it a fantastic choice for meal prep and busy weeks. The flavors intensify beautifully as it sits!

Freezing

If you want to freeze portions for even longer storage, place the cooled pasta in freezer-safe containers or resealable bags. While the sauce may separate slightly due to the Greek yogurt after freezing, it reheats well with a quick stir and a splash of broth or milk to restore its creaminess. Freeze for up to two months for best quality.

Reheating

For best results, reheat leftovers gently on the stovetop over medium-low heat, or microwave in short bursts, stirring occasionally. Don’t forget to add a splash of broth or milk before reheating to revive the sauce and keep it silky smooth. A sprinkle of fresh Parmesan and parsley after warming makes it taste just-cooked again!

FAQs

Can I use different types of pasta?

Absolutely! While whole wheat penne or fettuccine brings extra fiber and nutrition, you can use any short or long pasta you love. Chickpea or lentil pasta will boost the protein even further for a different spin on the Healthy Garlic Parmesan Chicken Pasta Recipe.

Can I make this dish dairy-free?

Yes, with a few swaps! Use a plant-based milk and nondairy Greek-style yogurt, plus a vegan Parmesan alternative. The flavor will be a bit different but still garlicky, creamy, and delicious.

What if I want to add more veggies?

The more, the merrier. Aside from spinach, toss in sautéed mushrooms, bell peppers, cherry tomatoes, or even roasted broccoli. These additions bring color, nutrients, and big flavor to your Healthy Garlic Parmesan Chicken Pasta Recipe.

How do I keep the sauce from separating?

The key is to add the Greek yogurt off the heat and don’t let the sauce boil once the dairy is in. If it starts to thicken too much while sitting, loosen it with pasta water or milk when reheating.

Can I make this for meal prep?

Definitely! The Healthy Garlic Parmesan Chicken Pasta Recipe is perfect for prepping ahead. Portion into meal prep containers, cool completely, and refrigerate. It stays creamy and flavorful, and is easy to grab and reheat on your busiest days.

Final Thoughts

If you’re craving true comfort that fits your healthy lifestyle, give this Healthy Garlic Parmesan Chicken Pasta Recipe a spot in your weekly rotation. It’s creamy, fresh, and packed with protein and nutrition—perfect for anyone who refuses to settle for boring or bland just because they’re eating clean. Your tastebuds and your body will both be happy—so grab those ingredients and start cooking your new favorite weeknight pasta!