Print

Healthy Garlic Parmesan Chicken Pasta Recipe

Healthy Garlic Parmesan Chicken Pasta Recipe
Print Recipe

★★★★★

5 from 6 reviews

This Healthy Garlic Parmesan Chicken Pasta is a nutritious and flavorful dish featuring tender chicken breast, whole wheat pasta, and a creamy garlic parmesan sauce made with Greek yogurt and low-fat milk for a lighter, protein-packed meal. Perfect for a clean eating regimen or fitness-focused lifestyle, it combines lean protein, complex carbs, and healthy fats without the heaviness of traditional creamy pasta dishes.

Ingredients

Scale

Pasta

  • 8 oz whole wheat penne or fettuccine

Chicken and Seasoning

  • 1 lb boneless skinless chicken breasts, cubed
  • Salt, to taste
  • Black pepper, to taste
  • 1/2 tsp paprika
  • 1/2 tsp Italian seasoning

Sauce

  • 2 tbsp olive oil (divided)
  • 3 garlic cloves, minced
  • 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

Optional Add-ins and Garnish

  • 2 cups baby spinach (optional but recommended)
  • Fresh parsley, chopped (for garnish)

Instructions

  1. Cook the Pasta: Bring a large pot of salted water to a boil. Add whole wheat pasta and cook according to package instructions until al dente. Before draining, reserve about 1/4 cup of the pasta water for adjusting sauce consistency later if needed. Drain the pasta and set it aside.
  2. Season and Cook the Chicken: While the pasta cooks, heat 1 tablespoon of olive oil over medium heat in a large nonstick skillet. Add the cubed chicken breasts, seasoning with salt, black pepper, paprika, and Italian seasoning. Cook the chicken for 5 to 6 minutes, flipping occasionally, until golden and cooked through. Transfer cooked chicken to a plate and set aside.
  3. Build the Garlic Parmesan Sauce: In the same skillet, add the remaining tablespoon of olive oil. Stir in minced garlic and sauté for 30 to 60 seconds until fragrant but not browned. Sprinkle the whole wheat flour into the garlic oil and stir to form a light roux, cooking for about 30 seconds to remove raw flour taste. Slowly pour in the chicken broth while whisking constantly to avoid lumps. Add the low-fat milk and continue whisking until the sauce thickens, about 2 to 3 minutes.
  4. Add Greek Yogurt and Cheese: Reduce heat to low and stir in the Greek yogurt until fully incorporated for a creamy texture. Add the freshly grated Parmesan cheese and stir until melted into the sauce. If the sauce is too thick, add the reserved pasta water one splash at a time to achieve desired consistency.
  5. Combine and Finish: Return the cooked chicken along with any juices back to the skillet. Add the cooked pasta and baby spinach if using. Stir to combine everything until the pasta and chicken are thoroughly coated with the sauce and the spinach is just wilted.
  6. Serve Hot: Divide the pasta into serving plates, garnish with chopped fresh parsley and a sprinkle of extra Parmesan cheese. Serve immediately for best flavor and texture.

Notes

  • Heat the Greek yogurt gently and avoid boiling to prevent curdling and keep the sauce smooth.
  • Use freshly grated Parmesan cheese for better flavor and texture compared to pre-packaged shredded cheese.
  • Season the chicken well to build foundational flavor for the dish.
  • Add spinach last to keep it bright green and only gently wilted.
  • To store leftovers, allow to cool completely then refrigerate in airtight containers for up to 4 days. Reheat with a splash of broth or milk to maintain sauce consistency.
  • You can customize by adding pesto, sun-dried tomatoes, or other veggies for variety.

Nutrition

Keywords: healthy garlic parmesan chicken pasta, healthy pasta recipe, chicken pasta, creamy garlic sauce, Greek yogurt pasta, whole wheat pasta, clean eating pasta

Find it online: https://lucabites.com/healthy-garlic-parmesan-chicken-pasta-recipe/