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Healthy Garlic Parmesan Chicken Pasta Recipe

Healthy Garlic Parmesan Chicken Pasta Recipe
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★★★★★

5.1 from 22 reviews

This Healthy Garlic Parmesan Chicken Pasta combines whole wheat pasta with lean chicken breast and a creamy, tangy sauce made from Greek yogurt and Parmesan cheese, topped with fresh spinach and parsley for a nutritious, protein-packed meal that’s perfect for a fitness-focused diet.

Ingredients

Scale

Pasta

  • 8 oz whole wheat penne or fettuccine

Chicken and Seasoning

  • 1 lb boneless skinless chicken breasts, cubed
  • Salt and 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

Vegetables 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 the whole wheat pasta and cook according to package instructions until al dente. Before draining, reserve about 1/4 cup of pasta water to loosen the sauce later if needed. Drain pasta and set 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 cubed chicken breasts, seasoning with salt, pepper, paprika, and Italian seasoning. Cook for 5–6 minutes, turning occasionally, until golden and cooked through. Remove chicken from skillet and set aside.
  3. Build the Garlic Parmesan Sauce: In the same skillet, add the remaining 1 tablespoon of olive oil. Sauté the minced garlic for 30–60 seconds until fragrant, careful not to brown it. Sprinkle in whole wheat flour and cook for 30 seconds to form a roux and eliminate raw flour taste. Slowly whisk in chicken broth, then add milk, stirring until the sauce thickens in 2–3 minutes.
  4. Add Greek Yogurt and Cheese: Reduce heat to low and stir in Greek yogurt until fully incorporated, creating a creamy texture. Add freshly grated Parmesan cheese and stir until melted. If sauce is too thick, add reserved pasta water a splash at a time to reach desired consistency.
  5. Combine and Finish: Return cooked chicken along with its juices to the skillet. Toss in cooked pasta and add baby spinach if using. Stir gently to coat pasta and chicken fully with sauce and wilt the spinach slightly.
  6. Serve Hot: Divide the pasta among plates, garnish with chopped fresh parsley and an extra sprinkle of Parmesan cheese, and serve immediately to enjoy the best flavor and texture.

Notes

  • Ensure the Greek yogurt heats gently without boiling to avoid curdling and maintain smooth sauce texture.
  • Use freshly grated Parmesan cheese for better flavor and creaminess compared to pre-packaged shredded cheese.
  • Seasoning the chicken well is crucial for building depth of flavor in the dish.
  • Add spinach just before serving to keep it bright green and tender but not overcooked.
  • Leftovers can be stored in airtight containers in the fridge for up to 4 days; add a splash of broth or milk when reheating to keep the sauce smooth.
  • For variation, stir in pesto or sun-dried tomatoes when reheating for added flavor.

Nutrition

Keywords: garlic parmesan chicken pasta, healthy chicken pasta, whole wheat pasta recipe, high protein pasta, low fat chicken recipes, fitness meals, creamy garlic chicken pasta

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