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Healthy Garlic Parmesan Chicken Pasta

A quick and comforting dish made with whole-wheat pasta, Greek yogurt, and lean chicken, all tossed in a creamy Parmesan sauce with spinach.
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 sub: regular or gluten-free pasta
  • 1 lb boneless skinless chicken breasts, cubed (thighs for juicier result)
  • 2 tbsp olive oil

Sauce Ingredients

  • 3 cloves garlic, minced (or 1–1.5 tsp garlic paste)
  • 1/2 tsp paprika
  • 1/2 tsp Italian seasoning (or 1/4 tsp each oregano and basil)
  • 1 tbsp whole wheat flour (sub: all-purpose or gluten-free flour)
  • 1 cup low-sodium chicken broth (or vegetable broth)
  • 1/2 cup low-fat milk (1% or 2%) — helps loosen the sauce
  • 1/2 cup plain non-fat Greek yogurt, room temperature (prevents curdling)
  • 1/2 cup freshly grated Parmesan cheese (not pre-grated for best melt)
  • 2 cups baby spinach (optional but recommended for color and nutrients)
  • Salt and black pepper, to taste
  • Fresh parsley, chopped (for garnish)

Instructions

Preparation

  • Bring a large pot of salted water to a boil. Cook pasta according to package directions until al dente (usually 8–10 minutes). Reserve 1/2 cup pasta water, then drain.
  • Toss cubed chicken with salt, pepper, paprika, and Italian seasoning.

Cooking

  • Heat 1 tbsp olive oil over medium-high heat in a large skillet. Add chicken in a single layer and cook for 4–6 minutes, stirring occasionally until golden and cooked through. Remove chicken to a plate.
  • Lower heat to medium. Add remaining 1 tbsp oil, then garlic. Cook for 30–45 seconds until fragrant—do not burn.
  • Sprinkle flour over garlic and stir for 30 seconds to cook the raw taste. Slowly whisk in chicken broth until smooth. Add milk and bring to a gentle simmer for 2–3 minutes to thicken slightly.
  • Remove pan from heat. Whisk in Greek yogurt until smooth. Stir in Parmesan until melted. If sauce is too thick, add reserved pasta water a tablespoon at a time to reach the desired consistency.
  • Return chicken to the pan. Add cooked pasta and spinach. Toss until spinach wilts and everything is coated. Adjust salt and pepper.

Serving

  • Plate and garnish with chopped parsley and extra Parmesan if desired.

Notes

For best results, pat chicken dry before seasoning. Don’t overcrowd the pan while cooking chicken. Freshly grated Parmesan melts and flavors the sauce better than pre-grated cheese. Use reserved pasta water to adjust the consistency of the sauce if needed.