Can I make this ahead of time?

Absolutely. It keeps in the fridge for up to 3 days. Just store it in an airtight container and add a splash of milk when reheating to revive the sauce.

Can I use a different pasta?

Yes! Whole wheat pasta gives a nice fiber boost, but you can swap in gluten-free or even chickpea pasta if you prefer.

Is there a dairy-free version?

Try unsweetened almond milk, dairy-free yogurt, and a vegan Parmesan alternative. The flavor will shift a bit, but it’s still delicious!

Can I skip the spinach?

Totally optional—but if you’ve got picky eaters, try chopping it super fine and mixing it in. They might not even notice (mom trick!).

Healthy Garlic Parmesan Chicken Pasta

Description

Creamy, wholesome, and packed with flavor, this Healthy Garlic Parmesan Chicken Pasta is a lighter twist on your favorite comfort food. Made with Greek yogurt, whole wheat pasta, and tender chicken breast, it’s the perfect weeknight dinner that satisfies without the guilt.

Ingredients

Scale

8 oz whole wheat penne or fettuccine
2 tbsp olive oil
3 garlic cloves, minced
1 lb boneless skinless chicken breasts, cubed
Salt and black pepper, to taste
½ tsp paprika
½ tsp Italian seasoning
1 tbsp whole wheat flour
1 cup low-sodium chicken broth
½ cup low-fat milk (1% or 2%)
½ cup plain non-fat Greek yogurt
½ cup freshly grated Parmesan cheese
2 cups baby spinach (optional but recommended)
Fresh parsley, chopped (for garnish)

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Instructions

Cook the Pasta
Boil salted water in a large pot. Cook the whole wheat pasta until al dente, according to package instructions. Reserve ¼ cup of pasta water before draining. Set aside.
Cook the Chicken
Heat 1 tbsp olive oil in a large skillet over medium heat. Add chicken, season with salt, pepper, paprika, and Italian seasoning. Cook 5–6 minutes, stirring occasionally, until golden and cooked through. Transfer to a plate.
Make the Sauce
In the same skillet, heat the remaining 1 tbsp olive oil. Add minced garlic and sauté for 30–60 seconds until fragrant. Stir in flour and cook for 30 seconds. Slowly whisk in chicken broth and milk. Cook until thickened, 2–3 minutes.
Add Creamy Ingredients
Lower the heat and stir in Greek yogurt until smooth. Add Parmesan cheese and mix until melted. Adjust consistency with reserved pasta water if needed.
Combine and Finish
Return chicken to the pan. Add cooked pasta and spinach (if using). Stir until spinach wilts and everything is well coated in the sauce.
Serve
Garnish with chopped parsley and extra Parmesan. Serve hot.

Notes

Let the Greek yogurt come to room temperature to avoid curdling.
Freshly grated Parmesan melts and tastes better than pre-shredded.
Leftovers keep well in the fridge for up to 3 days. Reheat with a splash of milk.

Prep Time: 10 minutes
Cook Time: 25 minutes
Category: Dinner
Method: Stovetop
Cuisine: American

Nutrition

Serving Size: 1 serving
Calories: 420 kcal
Sugar: 3 g
Sodium: 480 mg
Fat: 14 g
Saturated Fat: 4 g
Unsaturated Fat: 8 g
Trans Fat: 0 g
Carbohydrates: 35 g
Fiber: 5 g
Protein: 38 g
Cholesterol: 85 mg