Description
A healthy and creamy garlic Parmesan chicken pasta made with whole wheat pasta, lean chicken, and a light sauce featuring Greek yogurt for a lower-calorie option. Packed with flavor and nutrition, this dish is perfect for a satisfying weeknight dinner.
Ingredients
Scale
Pasta
- 8 oz whole wheat penne or fettuccine
Chicken
- 2 tbsp olive oil
- 1 lb boneless skinless chicken breasts, cubed
- 1/2 tsp paprika
- 1/2 tsp Italian seasoning
- Salt and black pepper, to taste
Sauce
- 3 garlic cloves, minced
- 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
Vegetables and Garnish
- 2 cups baby spinach (optional but recommended)
- Fresh parsley, chopped (for garnish)
Instructions
- Cook the Pasta: Bring a large pot of salted water to a boil. Add 8 oz of whole wheat penne or fettuccine and cook according to package instructions until al dente. Drain and set aside, reserving some pasta water for later.
- Season and Cook the Chicken: Heat 2 tbsp olive oil in a large skillet over medium-high heat. Season 1 lb cubed chicken breasts with 1/2 tsp paprika, 1/2 tsp Italian seasoning, salt, and black pepper. Add the chicken to the skillet and cook until browned and cooked through, about 5-7 minutes. Remove chicken from skillet and set aside.
- Build the Garlic Parmesan Sauce: In the same skillet, add minced garlic and sauté for about 1 minute until fragrant. Sprinkle 1 tbsp whole wheat flour over the garlic and cook for another minute to create a roux. Gradually whisk in 1 cup low-sodium chicken broth and 1/2 cup low-fat milk, stirring continuously until the sauce thickens, about 3-4 minutes.
- Add Greek Yogurt and Cheese: Reduce heat to low and stir in 1/2 cup plain non-fat Greek yogurt and 1/2 cup freshly grated Parmesan cheese until the sauce is creamy and smooth. Do not let the sauce boil to prevent curdling.
- Combine and Finish: Return the cooked chicken to the skillet. Add 2 cups baby spinach (if using) and cooked pasta. Toss everything together gently until the spinach wilts and the pasta is well coated with the sauce. Add reserved pasta water 1-2 tbsp if the sauce is too thick.
- Serve Hot: Garnish with fresh chopped parsley. Serve immediately while warm and enjoy your healthy garlic Parmesan chicken pasta.
Notes
- Pasta Options: Any short pasta works well, including penne, rotini, or farfalle. Use whole-wheat or high-protein pasta for extra fiber and protein.
- Chicken Swap: You can use leftover cooked chicken or rotisserie chicken to speed things up.
- Sauce Thickness: If the sauce becomes too thick, add 1–2 tablespoons of pasta water until it reaches your preferred consistency.
- Make It Lighter: Greek yogurt replaces heavy cream and keeps the dish creamy while lowering calories.
- Storage: Store leftovers in an airtight container for up to 3 days. Add a splash of broth when reheating to loosen the sauce.
Nutrition
- Serving Size: 1 serving
- Calories: 450 kcal
- Sugar: 3 g
- Sodium: 450 mg
- Fat: 12 g
- Saturated Fat: 4 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 6 g
- Protein: 40 g
- Cholesterol: 70 mg
