why make this recipe
This dish is quick, healthy, and full of flavor. It uses whole wheat pasta and lean chicken for a meal that fills you without feeling heavy. If you like easy weeknight dinners, you will enjoy this recipe. For another bright pasta idea, try this lemon garlic parmesan shrimp pasta recipe for a different protein and a citrus twist.
introduction
Healthy Garlic Parmesan Chicken Pasta mixes simple ingredients into a creamy, lower-fat sauce. The dish uses Greek yogurt and low-fat milk to keep the sauce light but still creamy. It cooks fast and uses common pantry items. This recipe fits busy nights and keeps nutrition in mind.
how to make Healthy Garlic Parmesan Chicken Pasta
You will cook the pasta, brown the chicken, make the garlic parmesan sauce, and combine everything. Work step by step so the sauce stays smooth and the chicken stays tender. If you like, you can pair the meal with a light salad or steamed vegetables. This recipe also pairs well with simple wraps like the cheesy garlic chicken wraps if you want another easy meal idea.
Ingredients :
- 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)
Directions :
- Cook the Pasta: Bring a pot of salted water to a boil. Cook the whole wheat pasta according to package directions until al dente. Drain and set aside.
- Season and Cook the Chicken: In a large skillet, heat olive oil over medium-high heat. Toss cubed chicken with paprika, Italian seasoning, salt, and pepper. Add chicken to the skillet and cook until browned and cooked through, about 5–7 minutes. Remove chicken and set aside.
- Build the Garlic Parmesan Sauce: In the same skillet, lower heat to medium. Add a little more oil if needed and sauté minced garlic for 30–60 seconds until fragrant. Sprinkle the whole wheat flour over the garlic and stir for 30 seconds to make a roux.
- Add Liquid: Slowly pour in the chicken broth while stirring to avoid lumps. Add the low-fat milk and bring the mixture to a gentle simmer until it thickens slightly.
- Add Greek Yogurt and Cheese: Turn off the heat and stir in the plain non-fat Greek yogurt until smooth. Mix in the grated Parmesan cheese until the sauce is creamy. Taste and adjust salt and pepper.
- Combine and Finish: Return the cooked chicken to the skillet. Add the drained pasta and toss to coat in the sauce. Stir in baby spinach if using, letting it wilt into the pasta.
- Serve Hot: Garnish with chopped fresh parsley and extra Parmesan if you like. Serve right away.
how to serve Healthy Garlic Parmesan Chicken Pasta
Serve hot on plates or in bowls. Add a small side salad or steamed vegetables for extra fiber. A squeeze of lemon over the top brightens the flavors. Finish with extra parsley or a sprinkle of black pepper.
how to store Healthy Garlic Parmesan Chicken Pasta
Cool the pasta to room temperature within two hours. Place in an airtight container and refrigerate for up to 3–4 days. Reheat gently on the stove over low heat with a splash of milk or broth to loosen the sauce. You can also reheat in the microwave in short bursts, stirring between each burst.
tips to make Healthy Garlic Parmesan Chicken Pasta
- Cut the chicken into even cubes so it cooks at the same rate.
- Do not boil the sauce after you add the yogurt; high heat can make it split. Stir in yogurt off heat.
- Use freshly grated Parmesan for the best melt and flavor.
- If the sauce is too thick, add a little more milk or chicken broth.
- For a meal change, you can use the same filling in wraps like these cheesy garlic chicken wraps.
variation (if any)
- Make it vegetarian: Replace chicken with white beans or roasted mushrooms.
- Add vegetables: Broccoli, peas, or bell peppers work well.
- Swap pasta: Use whole wheat rotini or a gluten-free pasta if needed.
- Make it creamier: Add a tablespoon of light cream cheese with the yogurt.
FAQs
Q: Can I freeze this pasta?
A: The sauce has yogurt, so freezing can change its texture. It is best to store in the fridge and eat within 3–4 days.
Q: Can I use regular milk instead of low-fat milk?
A: Yes. Regular milk or a milk alternative will work. Adjust seasoning to taste.
Q: How do I keep the chicken moist?
A: Do not overcook the chicken. Cook just until no pink remains. Cut even pieces and brown them quickly on medium-high heat.
Q: Can I make this ahead for meal prep?
A: Yes. Keep sauce and pasta stored in the fridge and reheat gently. Add fresh parsley before serving.
Conclusion
For a one-pan version with similar flavors, see Garlic Parmesan Chicken and Pasta (One-Pan) which offers a simple cooking method. For another healthy take on garlic parmesan chicken pasta, check Garlic Parmesan Chicken Pasta – Kinda Healthy Recipes.
Print
Healthy Garlic Parmesan Chicken Pasta
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Stovetop
- Cuisine: Italian
- Diet: Healthy
Description
A quick and healthy pasta dish featuring whole wheat pasta and lean chicken in a creamy garlic parmesan sauce made with Greek yogurt.
Ingredients
- 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)
Instructions
- Bring a pot of salted water to a boil. Cook the whole wheat pasta according to package directions until al dente. Drain and set aside.
- In a large skillet, heat olive oil over medium-high heat. Toss cubed chicken with paprika, Italian seasoning, salt, and pepper. Add chicken to the skillet and cook until browned and cooked through, about 5–7 minutes. Remove chicken and set aside.
- In the same skillet, lower heat to medium. Add a little more oil if needed and sauté minced garlic for 30–60 seconds until fragrant. Sprinkle the whole wheat flour over the garlic and stir for 30 seconds to make a roux.
- Slowly pour in the chicken broth while stirring to avoid lumps. Add the low-fat milk and bring the mixture to a gentle simmer until it thickens slightly.
- Turn off the heat and stir in the plain non-fat Greek yogurt until smooth. Mix in the grated Parmesan cheese until the sauce is creamy. Taste and adjust salt and pepper.
- Return the cooked chicken to the skillet. Add the drained pasta and toss to coat in the sauce. Stir in baby spinach if using, letting it wilt into the pasta.
- Garnish with chopped fresh parsley and extra Parmesan if desired. Serve right away.
Notes
For extra fiber, serve with a small side salad or steamed vegetables. A squeeze of lemon brightens the flavors.
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 5g
- Sodium: 400mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 70mg
