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Healthy Garlic Parmesan Chicken Pasta

A creamy, garlicky pasta dish that balances comfort and nutrition with whole wheat pasta, lean chicken, and Greek yogurt, perfect for weeknight dinners.
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Serving Size 4 servings

Ingredients

Pasta

  • 8 oz whole wheat penne or fettuccine Substitute regular pasta if preferred

Chicken

  • 1 lb boneless skinless chicken breasts, cut into 1-inch cubes You can use thighs for a juicier option
  • 1/2 tsp paprika
  • 1/2 tsp Italian seasoning

Sauce

  • 2 tbsp olive oil
  • 3 cloves garlic, minced Use 2 if you prefer milder garlic
  • 1 tbsp whole wheat flour All-purpose flour works too
  • 1 cup low-sodium chicken broth
  • 1/2 cup low-fat milk (1% or 2%)
  • 1/2 cup plain non-fat Greek yogurt Use full-fat yogurt for richer sauce
  • 1/2 cup freshly grated Parmesan cheese Pre-grated won’t melt as smoothly
  • 2 cups baby spinach Optional but recommended for color and nutrition
  • Salt and black pepper, to taste
  • Fresh parsley, chopped (for garnish)

Instructions

Cook the pasta

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

Season and cook the chicken

  • Pat chicken dry and toss 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 cook, stirring occasionally, until browned and cooked through (internal temperature 165°F), about 6–8 minutes. Transfer chicken to a plate.

Build the garlic Parmesan sauce

  • Reduce heat to medium. Add remaining 1 tbsp olive oil to the skillet. Add minced garlic and sauté 30–45 seconds until fragrant (don’t burn).
  • Sprinkle in the flour and cook, stirring, for 30 seconds to remove raw flour taste.
  • Slowly pour in the chicken broth while scraping any browned bits from the pan. Add milk and bring the mixture to a gentle simmer until it begins to thicken, about 2–3 minutes.

Add Greek yogurt and cheese

  • Off the heat, whisk a few spoonfuls of the hot sauce into the Greek yogurt to temper it (this prevents curdling). Then stir the tempered yogurt into the skillet.
  • Add grated Parmesan and stir until melted and smooth. If the sauce is too thick, add reserved pasta water a tablespoon at a time to reach desired consistency.

Combine and finish

  • Return cooked chicken to the pan and add spinach. Stir until spinach wilts.
  • Add the drained pasta and toss to coat everything evenly. Taste and adjust salt and pepper — remember Parmesan adds saltiness.

Serve hot

  • Plate, garnish with chopped parsley and an extra sprinkle of Parmesan if desired.

Notes

Cool leftovers quickly and refrigerate in an airtight container within two hours. Store in the fridge for 3–4 days. To reheat, warm gently on the stove over low heat with a splash of milk or water to loosen the sauce, stirring often to keep it smooth. Freezing is possible (up to 2 months), but note the yogurt-based sauce may separate slightly when thawed; reheat slowly and whisk in a little fresh yogurt or milk to re-emulsify.