At Fitness Food Chef, we know that when most people hear “pasta,” they imagine a heavy, filling dish that leaves you sluggish. That’s why we created this Healthy Garlic Parmesan Chicken Pasta—a creamy, cheesy, comforting meal that’s clean, balanced, and packed with nutrients. Using lean protein, simple ingredients, and lighter swaps for heavy cream and butter, this recipe delivers all the flavor you crave without weighing you down. Greek yogurt and low-fat milk create a rich, velvety sauce, making it perfect for a quick, satisfying dinner after a long day or a tough workout.
Why You’ll Love This Recipe
- Creamy, but light: Greek yogurt and Parmesan give the sauce a rich, satisfying texture without heavy cream.
- Flavor-packed: Garlic, spices, and perfectly cooked chicken make every bite irresistible.
- Nutritious: Whole wheat pasta provides lasting energy, and chicken delivers lean protein.
- Customizable: Toss in spinach or other greens for added color and nutrients.
- Quick and easy: Ready in under 30 minutes, perfect for busy weeknights.
Ingredients
Pasta & Chicken
- 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
- 1/2 tsp paprika
- 1/2 tsp Italian seasoning
Sauce
- 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 & Garnish
- 2 cups baby spinach
- Fresh parsley, chopped
Instructions
1. Cook the Pasta
Bring a large pot of salted water to a boil. Cook the whole wheat pasta according to package instructions until al dente. Reserve 1/4 cup of pasta water, then drain and set aside.
2. Cook the Chicken
Heat 1 tablespoon olive oil in a large skillet over medium heat. Add the cubed chicken, season with salt, pepper, paprika, and Italian seasoning, and cook for 5–6 minutes until golden and cooked through. Remove the chicken and set aside.
3. Make the Garlic Parmesan Sauce
Add the remaining olive oil to the skillet and sauté the garlic for 30–60 seconds until fragrant. Sprinkle in the flour to make a roux, cooking for about 30 seconds. Gradually whisk in the chicken broth and milk, cooking 2–3 minutes until the sauce thickens.
4. Add Greek Yogurt and Cheese
Reduce heat to low and stir in the Greek yogurt. Mix until smooth, then add the Parmesan cheese, stirring until melted. If needed, loosen the sauce with reserved pasta water.
5. Combine Everything
Return the chicken to the skillet, then add the cooked pasta and spinach (if using). Toss to coat evenly in the creamy sauce and wilt the spinach slightly.
6. Serve
Plate the pasta and garnish with chopped parsley and extra Parmesan. Serve hot for maximum flavor and creaminess.
Tips for the Best Results
- Gentle heat: Warm the yogurt slowly to prevent curdling.
- Season well: Flavorful chicken is key to a rich, balanced dish.
- Fresh Parmesan: Grated fresh cheese melts better and tastes more vibrant than pre-shredded.
- Spinach: Add at the end to keep it bright and slightly crisp.
Make-Ahead & Storage
- Portion into airtight containers and refrigerate for up to 4 days.
- Reheat gently with a splash of broth or milk to keep the sauce creamy.
- Customize with pesto, sun-dried tomatoes, or extra veggies for variety.
Why This Fits a Fitness-Focused Routine
This pasta delivers:
- Lean protein from chicken and Greek yogurt
- Complex carbs from whole wheat pasta
- Healthy fats from olive oil and Parmesan
- Fiber & micronutrients from optional spinach
It’s comforting, satisfying, and perfectly balanced for fueling your body without crashing your energy.
Nutrition (Per Serving, approx. 300–350g)
- Calories: 430
- Protein: 38g
- Carbohydrates: 36g
- Fat: 16g
- Fiber: 5g
- Sugar: 3g
- Sodium: 410mg