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Healthy Garlic Parmesan Chicken Pasta Recipe

Healthy Garlic Parmesan Chicken Pasta Recipe


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4.9 from 20 reviews

  • Author: Patricia
  • Total Time: 30 minutes
  • Yield: 4 servings
  • Diet: Low Calorie

Description

This Healthy Garlic Parmesan Chicken Pasta is a creamy, cheesy, and protein-packed meal that satisfies pasta cravings while supporting fitness goals. Made with Greek yogurt and low-fat milk for a light yet rich sauce, it’s perfect for post-workout fuel or weekly meal prep.


Ingredients

Main 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)

Instructions

  1. Cook the Pasta – Boil pasta until al dente, then drain.
  2. Save some pasta water for later.

  3. Season and Cook the Chicken – Sauté chicken until golden and cooked through.
  4. Build the Garlic Parmesan Sauce – Cook garlic, add flour, then whisk in broth and milk.
  5. Add Greek Yogurt and Cheese – Stir in yogurt and Parmesan until creamy.
  6. Combine and Finish – Mix chicken, pasta, and spinach in the sauce.
  7. Serve Hot – Garnish with parsley and Parmesan before serving.

Notes

  • Store leftovers in airtight containers for up to 4 days after cooling completely.
  • Reheat with a bit of broth or milk to maintain sauce consistency.
  • Recipe doubles well for meal prepping or leftovers.
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Category: Main Dish
  • Method: Sauté, Simmer
  • Cuisine: Italian

Nutrition

  • Serving Size: 1 serving
  • Calories: 380
  • Sugar: 3g
  • Sodium: 540mg
  • Fat: 12g
  • Saturated Fat: 3.5g
  • Unsaturated Fat: 6g
  • Trans Fat: 0g
  • Carbohydrates: 33g
  • Fiber: 5g
  • Protein: 34g
  • Cholesterol: 80mg