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Healthy Garlic Parmesan Chicken Pasta

A quick and creamy pasta recipe made with whole wheat noodles, lean chicken, spinach, and a rich garlic Parmesan sauce, perfect for weeknight dinners.
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 Use whole wheat for extra fiber; regular works too.
  • 1 lb boneless skinless chicken breasts, cut into 1-inch cubes
  • 2 tbsp olive oil Divided for cooking.
  • 1/2 tsp paprika
  • 1/2 tsp Italian seasoning
  • Salt and black pepper, to taste

Sauce Ingredients

  • 3 cloves garlic, minced
  • 1 tbsp whole wheat flour (or all-purpose flour) Acts as a light thickener.
  • 1 cup low-sodium chicken broth
  • 1/2 cup low-fat milk (1% or 2%)
  • 1/2 cup plain non-fat Greek yogurt Adds creaminess and protein.
  • 1/2 cup freshly grated Parmesan cheese Avoid pre-shredded for best melt.
  • 2 cups baby spinach Optional but recommended.

Garnishes

  • Fresh parsley, chopped For garnish.

Instructions

Cook the Pasta

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

Season and Cook 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 and brown on all sides, 4–6 minutes, until cooked through. Remove chicken to a plate.

Build the Garlic Parmesan Sauce

  • Reduce heat to medium and add remaining 1 tbsp olive oil. Sauté minced garlic for 30–45 seconds until fragrant.
  • Sprinkle flour over garlic and stir to make a light roux, cooking 1 minute. Slowly whisk in chicken broth until smooth. Add milk and bring to a gentle simmer to thicken, about 2–3 minutes.

Add Greek Yogurt and Cheese

  • Lower heat to low. Remove the pan from direct heat for 30 seconds, then stir in Greek yogurt and Parmesan until combined and creamy.
  • If the sauce is too thick, whisk in a splash of reserved pasta water to loosen.

Combine and Finish

  • Return cooked chicken to the skillet. Fold in drained pasta and baby spinach. Stir until spinach wilts and everything is heated through. Taste and adjust salt and pepper.

Serve Hot

  • Plate the pasta, sprinkle with chopped fresh parsley and extra Parmesan if desired. Serve immediately.

Notes

Store leftovers in an airtight container for 3–4 days. Reheat gently in a skillet with a splash of water or milk to revive the sauce. Freeze cooled portions up to 2 months.