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
- Cook the Pasta – Boil pasta until al dente, then drain.
- Season and Cook the Chicken – Sauté chicken until golden and cooked through.
- Build the Garlic Parmesan Sauce – Cook garlic, add flour, then whisk in broth and milk.
- Add Greek Yogurt and Cheese – Stir in yogurt and Parmesan until creamy.
- Combine and Finish – Mix chicken, pasta, and spinach in the sauce.
- Serve Hot – Garnish with parsley and Parmesan before serving.
Save some pasta water for later.
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