Healthy Garlic Parmesan Chicken Pasta
A creamy, garlicky pasta made with whole wheat pasta, chicken, Greek yogurt, and Parmesan — quick, budget-friendly, and perfect for busy weeknights.
Ingredients
Pasta and Cooking
- 8 oz whole wheat penne or fettuccine Substitute regular pasta if desired
- 2 tbsp olive oil (or avocado oil)
- 3 cloves garlic, minced Use 1½ tsp jarred minced garlic in a pinch
- 1 lb boneless skinless chicken breasts, cubed
- 1/2 tsp paprika
- 1/2 tsp Italian seasoning
- 1 tbsp whole wheat flour All-purpose works too
- 1 cup low-sodium chicken broth Vegetable broth for vegetarian swap
- 1/2 cup low-fat milk 1% or 2%
- 1/2 cup plain non-fat Greek yogurt For creaminess without heavy cream
- 1/2 cup freshly grated Parmesan cheese Packaged will work, but fresh is best
- 2 cups baby spinach Optional but recommended for color and nutrients
- Salt and black pepper, to taste
- Fresh parsley, chopped, for garnish
Instructions
Cooking the Pasta
- Bring a large pot of salted water to a boil. Add whole wheat pasta and cook until al dente, then drain and set aside; reserve 1/4 cup pasta water if needed.
Cooking the Chicken
- Toss cubed chicken with paprika, Italian seasoning, salt, and pepper. Heat 1 tbsp olive oil in a skillet over medium-high heat. Add chicken in a single layer and cook 4–6 minutes until golden and cooked through. Transfer chicken to a plate.
Making the Sauce
- In the same skillet, reduce heat to medium and add remaining 1 tbsp of oil. Add minced garlic and sauté until fragrant (30–45 seconds). Sprinkle in whole wheat flour and stir for 30 seconds.
- Slowly pour in chicken broth while whisking, then add milk and simmer 2–3 minutes until slightly thickened.
- Remove skillet from heat, whisk in Greek yogurt, then stir in grated Parmesan until melted. Adjust salt and pepper to taste.
Combining Ingredients
- Return chicken to the pan along with cooked pasta and baby spinach. Toss until spinach wilts and everything is evenly coated. Reheat gently if needed, but do not boil.
Serving
- Plate portions and sprinkle with chopped parsley and extra Parmesan if desired.
Notes
Refrigerate leftovers in an airtight container within two hours. Reheat with a splash of milk or broth to loosen the sauce. Best used within 3-4 days.