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Healthy Garlic Parmesan Chicken Pasta is my secret for a wholesome weeknight dinner that tastes like comfort but is surprisingly light. Creamy, garlicky, and packed with spinach and lean chicken, it delivers all the Italian-inspired coziness without weighing you down. This dish balances whole-grain pasta, Greek yogurt for creaminess, and a burst of Parmesan to hit every craving in less than thirty minutes.
I discovered this recipe while craving Alfredo but wanting something much lighter. My family could not tell there was Greek yogurt in the sauce and now it is our go-to whenever we need a crowd-pleaser that feels a little more nutritious.
Ingredients
- Whole wheat penne or fettuccine: Gives an earthy flavor and bonus fiber. Check for brands that list whole durum wheat as the first ingredient for the best texture.
- Olive oil: Adds richness and helps brown the chicken. Use a fresh bottle if possible for brightest taste.
- Garlic cloves: Deliver bold punchy flavor. Choose firm bulbs with tight skin and no green sprouts.
- Boneless skinless chicken breasts: Give lean protein. Slice into even cubes so they cook at the same rate.
- Paprika: Offers gentle spice and color. Go for sweet paprika for warmth or smoked for depth.
- Italian seasoning: Brings classic Mediterranean herbs in one blend. Look for a mix with oregano and basil as the first two ingredients.
- Whole wheat flour: Thickens the sauce without extra butter or cream.
- Low-sodium chicken broth: Gently builds the base flavor and keeps the sauce silky.
- Low-fat milk: Lightens up the creaminess. Use 1 or 2 percent for balance.
- Plain non-fat Greek yogurt: The secret for tangy creaminess and extra protein.
- Freshly grated Parmesan cheese: Melts beautifully and gives the sauce its signature nutty flavor. Buy a wedge and grate just before using for best flavor.
- Baby spinach: Sneaks in leafy greens. Fresh is best but you can also add frozen if thoroughly squeezed dry.
- Salt and black pepper: Bring everything together. Fresh cracked pepper adds a little zing.
- Fresh parsley: For a pop of bright color at the end. Choose flat-leaf for stronger flavor.
Instructions
- Cook the Pasta:
- Bring a large pot of well-salted water to a boil and cook your whole wheat penne or fettuccine according to package instructions. Stir occasionally so pasta does not stick. When just tender drain and set aside reserving a splash of cooking water if you like your sauce a bit looser.
- Season and Sauté the Chicken:
- Heat olive oil in a big skillet over medium-high. Add the cubed chicken and sprinkle with paprika and Italian seasoning, salt, and pepper. Stir and let everything sear for a minute before moving. Continue to cook for about six to eight minutes until each piece is golden and cooked through but still juicy.
- Build the Garlic Parmesan Sauce:
- Lower the heat to medium. Add minced garlic to the skillet and let it become fragrant and just golden, barely a minute, stirring so it does not burn. Sprinkle flour in and stir a full minute to toast it, then slowly pour in chicken broth and milk while stirring constantly, scraping up any browned bits. Keep stirring as it simmers until the liquid thickens to the look of heavy cream.
- Add Greek Yogurt and Cheese:
- Drop the heat all the way down and add Greek yogurt and Parmesan. Stir until everything melts together into a luscious smooth sauce, taking care not to let it boil so the yogurt does not curdle.
- Combine and Finish:
- Pour in the cooked pasta and baby spinach. Toss everyone together in the skillet over low heat until the noodles are evenly coated and the spinach looks bright and wilted.
- Serve Hot:
- Scoop onto plates or bowls and shower with chopped parsley for a fresh bite. Serve immediately while the sauce is silky.
I always look forward to using the block of Parmesan I keep tucked in the fridge for pasta emergencies. My youngest claimed the first bite and asked for seconds before anyone else could finish.
Storage Tips
Leftovers store beautifully for up to three days in a sealed container in the fridge. If you plan ahead, reserve a splash of pasta cooking water or chicken broth to bring the sauce back to life when reheating. A gentle reheat on the stove with a lid works best to keep everything moist and creamy.
Ingredient Substitutions
Short on chicken breast? Pre-cooked or rotisserie chicken works in a pinch just toss it in near the end. If you need a dairy-free swap, unsweetened plain oat or soy yogurt and nutritional yeast with a touch of lemon stand in for Greek yogurt and Parmesan. Gluten-free pasta subs in seamlessly for wheat varieties.
Serving Suggestions
This pasta is fantastic on its own but a lemony arugula salad and crusty sourdough make it an Italian bistro night at home. For extra veggies, add roasted cherry tomatoes or steamed broccoli during the last minutes of tossing everything together.
Cultural and Seasonal Adaptations
This pasta draws on the creamy Alfredo traditions but lightens things up with Greek yogurt, making it more modern and weeknight friendly. In summer, swap spinach for fresh basil or chopped zucchini, while in the colder months, try stirring in a handful of frozen peas or roasted winter squash cubes for color and sweetness.
Success Stories
Many home cooks tell me their whole family requests this dish after the first try. One neighbor makes a double batch and freezes half in small containers for fast lunches. Kids especially love the creamy sauce and noodles and adults appreciate the lighter feel without sacrificing flavor.
Freezer Meal Conversion
Make a double batch and cool completely before portioning pasta and sauce into freezer-safe containers. Defrost overnight and reheat gently in a skillet with a splash of broth for best texture. The sauce stays creamy thanks to the Greek yogurt and reheats better than typical cream-based sauces.
This pasta is the best mix of comfort and nutrition. Once you make it, you may never go back to heavy Alfredo again.
Recipe FAQs
- → Can I use another type of pasta?
Yes, you can use penne, fettuccine, rotini, or even farfalle. Whole wheat or high-protein options work well for added nutrition.
- → How do I keep the sauce creamy without heavy cream?
Greek yogurt and low-fat milk combine with Parmesan to create a creamy texture and tangy flavor, while reducing overall calories.
- → What can I substitute for spinach?
Try adding kale, arugula, or broccoli for a similar nutritional boost and fresh green color in your dish.
- → Can I prepare this ahead of time?
Store leftovers in an airtight container for up to three days. Add a splash of broth or water when reheating to maintain creaminess.
- → Is it possible to use pre-cooked chicken?
Yes, leftover or rotisserie chicken can replace freshly cooked chicken to save time. Simply stir it in with the pasta and sauce.