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Healthy Garlic Parmesan Chicken Pasta

A comforting and nutritious pasta dish made with whole wheat noodles, lean chicken, and a creamy Greek yogurt Parmesan sauce, ready in about 30 minutes.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Serving Size 4 servings

Ingredients

Pasta and Chicken

  • 8 oz whole wheat penne or fettuccine Substitute regular whole-grain or gluten-free pasta if needed.
  • 1 lb boneless skinless chicken breasts, cubed Substitute thighs for juicier results.
  • 1/2 tsp paprika
  • 1/2 tsp Italian seasoning

Sauce Ingredients

  • 2 tbsp olive oil
  • 3 cloves garlic, minced Use 1–2 tsp garlic paste in a pinch.
  • 1 tbsp whole wheat flour Substitute all-purpose flour.
  • 1 cup low-sodium chicken broth Or vegetable broth for a milder flavor.
  • 1/2 cup low-fat milk 1% or 2% helps loosen the sauce.
  • 1/2 cup plain non-fat Greek yogurt For creaminess without heavy cream.
  • 1/2 cup freshly grated Parmesan cheese Freshly grated melts best.
  • 2 cups baby spinach Optional but recommended for color and nutrients.

Garnish

  • Fresh parsley, chopped for garnish

Instructions

Cooking the Pasta

  • Bring a large pot of salted water to a boil. Cook whole wheat pasta until al dente per package directions. Reserve 1/2 cup pasta water, then drain.

Preparing the Chicken

  • Toss cubed chicken with paprika, Italian seasoning, salt, and pepper.
  • Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add chicken in a single layer. Sear until golden and cooked through (internal temp 165°F), about 4–6 minutes. Remove chicken and set aside.

Building the Sauce

  • Lower heat to medium. Add remaining 1 tbsp olive oil and the minced garlic. Sauté 30–60 seconds until fragrant — do not brown.
  • Sprinkle 1 tbsp whole wheat flour over the garlic and stir for 30 seconds to cook the raw flour taste.
  • Slowly pour in 1 cup low-sodium chicken broth while whisking, then add 1/2 cup low-fat milk. Bring to a gentle simmer and let thicken for 2–3 minutes.
  • Remove skillet from heat. Whisk a small spoonful of hot sauce into the 1/2 cup Greek yogurt to temper it, then stir yogurt into the sauce. Stir in 1/2 cup freshly grated Parmesan until melted and smooth.

Combining Ingredients

  • Return the chicken to the skillet. Add cooked pasta and 2 cups baby spinach. Toss until spinach wilts and everything is coated. Use reserved pasta water to loosen the sauce if it’s too thick.
  • Adjust salt and pepper. Garnish with chopped parsley and an extra sprinkle of Parmesan. Serve hot.

Notes

Best enjoyed with a crisp green salad or roasted vegetables. Store in an airtight container for up to 3–4 days. Reheat gently to avoid sauce separation.