Introduction
The kitchen smelled like garlic and warm bread as I tossed the pasta into boiling water; immediately, I felt at home. This Healthy Garlic Parmesan Chicken Pasta is the kind of dish that wraps you in comfort without weighing you down, and it lives on my weeknight rotation. This always takes me back to Sunday dinners.
Why You’ll Love This
- Quick to make on busy nights, ready in about 30 minutes.
- Lean protein plus whole-grain pasta keeps it filling and balanced.
- Kid-approved flavors: garlicky, cheesy, and mild.
- Easy to stretch for leftovers or meal prep.
Quick Recipe Snapshot
- Servings: 4
- Prep time: 10 minutes
- Cook time: 20 minutes
- Total time: 30 minutes
- Skill level: Easy
- Taste: savory + creamy with bright garlic notes
Warm, forgiving, and straightforward—you’ll feel confident from the first sizzle.
Ingredients You’ll Need
- 8 oz whole wheat penne or fettuccine
- 2 tbsp olive oil
- 3 garlic cloves, minced
- 1 lb boneless skinless chicken breasts, cubed
- 1/2 tsp paprika
- 1/2 tsp Italian seasoning
- 1 tbsp whole wheat flour
- 1 cup low-sodium chicken broth
- 1/2 cup low-fat milk (1% or 2%)
- 1/2 cup plain non-fat Greek yogurt
- 1/2 cup freshly grated Parmesan cheese
- 2 cups baby spinach (optional but recommended)
- Salt and black pepper, to taste
- Fresh parsley, chopped (for garnish)
Chef notes:
- Fresh garlic = bigger flavor.
- Whole wheat pasta holds sauce well.
- Greek yogurt adds creaminess without heavy cream.
- Grate Parmesan fresh for best melt.
- Spinach wilts quickly; add at the end.
How to Make It
- First, bring a large pot of salted water to a rolling boil and cook the whole wheat pasta until al dente, usually 9–11 minutes; drain and reserve 1/2 cup pasta water.
- Meanwhile, heat olive oil in a large skillet over medium-high heat; then add cubed chicken seasoned with paprika, Italian seasoning, salt, and pepper. Listen for a steady sizzle and cook until golden on the edges and no longer pink, about 6–8 minutes.
- Next, push the chicken to the side, add minced garlic to the pan, and cook 30–45 seconds until fragrant—don’t let it burn.
- Then sprinkle in the whole wheat flour and stir for 1 minute to cook the raw flour taste; you’ll see it coat the chicken.
- Slowly pour in chicken broth while scraping the pan, and also add milk; stir and simmer until the sauce slightly thickens and coats the back of a spoon, about 3–4 minutes.
- After that, lower the heat, whisk in Greek yogurt and Parmesan until smooth; taste and adjust salt and pepper—sauce should be creamy and silky.
- Next, fold in cooked pasta and spinach; toss until the spinach wilts and everything is evenly coated, adding reserved pasta water if needed to loosen.
- Finally, finish with chopped parsley and an extra shower of Parmesan; serve hot and enjoy the aromas.
This Healthy Garlic Parmesan Chicken Pasta comes together fast and rewards you with comforting, balanced flavor.
Kitchen Tips (From My Kitchen)
- Time-saver: Use pre-cut chicken or rotisserie chicken to shave 10–15 minutes.
- Common mistake + fix: Overheating the yogurt makes it split; instead, temper yogurt by stirring a spoonful of hot sauce into it before adding.
- Simple variation: Swap spinach for kale and add a pinch of red pepper flakes for heat.
Serving Ideas
- Weeknight dinner with a crisp green salad and lemon wedges.
- Brunch-style: top with a soft-poached egg for richness.
- Family potluck: keep sauce a little looser to stay warm in a serving dish.
- Holiday light option: serve alongside roasted vegetables and a crisp white wine.
- Garnish ideas: extra parsley, cracked black pepper, or toasted pine nuts.
Storing & Leftovers
- Fridge: Store in an airtight container for 3–4 days.
- Freezer: Freeze in a shallow container up to 1 month (texture changes slightly).
- Reheat: Gently rewarm in a skillet over low heat with a splash of broth or milk to revive creaminess.
Leftover idea: Turn leftovers into a cozy pasta bowl or fold into an omelet for breakfast.
Healthy Garlic Parmesan Chicken Pasta
Ingredients
Method
- Bring a large pot of salted water to a rolling boil and cook the whole wheat pasta until al dente, usually 9–11 minutes; drain and reserve 1/2 cup pasta water.
- Heat olive oil in a large skillet over medium-high heat; add cubed chicken seasoned with paprika, Italian seasoning, salt, and pepper. Cook until golden on the edges and no longer pink, about 6–8 minutes.
- Push the chicken to the side, add minced garlic to the pan, and cook for 30–45 seconds until fragrant.
- Sprinkle in the whole wheat flour and stir for 1 minute to cook the raw taste.
- Slowly pour in chicken broth while scraping the pan, and also add milk; stir and simmer until the sauce slightly thickens, about 3–4 minutes.
- Lower the heat, whisk in Greek yogurt and Parmesan until smooth; adjust salt and pepper.
- Fold in cooked pasta and spinach; toss until the spinach wilts and everything is evenly coated, adding reserved pasta water if needed.
- Finish with chopped parsley and an extra shower of Parmesan; serve hot.
Notes
FAQs
Q: Can I make this ahead?
A: Yes. Cook through step 6, cool, and refrigerate up to 24 hours; finish steps 7–8 just before serving.
Q: What are good substitutions?
A: Use chicken thighs, turkey, or chickpeas for a vegetarian twist; almond milk works in a pinch.
Q: How do I know the chicken is done?
A: Cut a piece—no pink inside and juices run clear, or use a thermometer: 165°F (74°C).
Q: Can I freeze Healthy Garlic Parmesan Chicken Pasta?
A: You can, but expect a slight texture change; thaw overnight and reheat gently with extra liquid.
Conclusion
For more one-pan inspiration, I like this take on Garlic Parmesan Chicken and Pasta (One-Pan), and another good reference is Healthy Chicken Pasta: One-Pan Garlic Parmesan Chicken with Pasta.
Final Thoughts
Try this tonight and tweak it to your taste—add herbs, swap the greens, or toss in mushrooms. It’s forgiving, quick, and fills the kitchen with cozy smells. I hope you love making—and sharing—this Healthy Garlic Parmesan Chicken Pasta.
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