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Healthy Garlic Parmesan Chicken Pasta

A lighter take on classic creamy pasta, featuring whole wheat pasta, tender chicken, a garlicky Parmesan sauce lightened with Greek yogurt, and spinach for added nutrition.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Serving Size 4 servings

Ingredients

Pasta and Chicken

  • 8 oz whole wheat penne or fettuccine Sub: regular pasta or gluten-free if needed
  • 1 lb boneless skinless chicken breasts, cut into 1-inch cubes

Sauce Ingredients

  • 3 cloves garlic, minced
  • 1/2 cup low-fat milk (1% or 2%) Sub: unsweetened almond milk for dairy-free
  • 1/2 cup plain non-fat Greek yogurt For creaminess; see tips for dairy-free
  • 1/2 cup freshly grated Parmesan cheese
  • 1/2 cup low-sodium chicken broth Sub: vegetable broth for pescatarian
  • 2 tbsp olive oil
  • 1 tbsp whole wheat flour Sub: all-purpose flour or a gluten-free thickener
  • 1/2 tsp paprika
  • 1/2 tsp Italian seasoning
  • Salt and black pepper, to taste
  • 2 cups baby spinach Optional but recommended
  • Fresh parsley, chopped For garnish

Instructions

Cooking Pasta

  • Bring a large pot of salted water to a boil. Add whole wheat pasta and cook until al dente (follow package directions). Reserve 1/2 cup pasta water, then drain.

Preparing Chicken

  • Toss cubed chicken with paprika, Italian seasoning, salt, and pepper.
  • Heat olive oil in a large skillet over medium-high heat. Add chicken in a single layer and cook until golden and cooked through, about 4–6 minutes, stirring once. Remove chicken to a plate.

Building the Sauce

  • In the same skillet, lower heat to medium. Add minced garlic and sauté for 30–45 seconds until fragrant (do not brown).
  • Sprinkle in the flour and stir for 30 seconds to cook the raw taste.
  • Slowly whisk in chicken broth and milk, scraping browned bits from the pan. Bring to a gentle simmer until slightly thickened, about 2–3 minutes.
  • Remove the pan from heat. Stir a few spoonfuls of the warm sauce into the Greek yogurt to temper it, then return the mixture to the skillet and stir in grated Parmesan until smooth.

Combining and Serving

  • Return the chicken to the sauce. Add the drained pasta and spinach; toss until spinach wilts and everything is coated. Use reserved pasta water to loosen the sauce if needed.
  • Taste and adjust salt and pepper. Garnish with chopped parsley and extra Parmesan. Serve hot.

Notes

Best served with a lemon wedge for a bright finish, side pairings include arugula salad, roasted broccoli, or crusty whole-grain bread. Leftovers can be stored in an airtight container for up to 3–4 days and reheated gently.