why make this recipe
This dish is quick, healthy, and full of flavor. It uses lean chicken, whole wheat pasta, and a light garlic-Parmesan sauce with Greek yogurt. You get a comforting meal that is higher in protein and fiber but lower in fat than many creamy pasta dishes.
introduction
Healthy Garlic Parmesan Chicken Pasta mixes simple ingredients into a tasty weeknight meal. You cook pasta, brown chicken with garlic, make a light sauce with chicken broth and milk, then stir in Greek yogurt and Parmesan for creaminess. Spinach adds color and nutrients. The steps are easy and the result is satisfying.
how to make Healthy Garlic Parmesan Chicken Pasta
- Cook the pasta in salted water until al dente. Drain and set aside, saving a little pasta water.
- Heat olive oil in a skillet over medium-high heat. Add minced garlic and cook until fragrant, about 30 seconds.
- Toss the cubed chicken with paprika, Italian seasoning, salt, and pepper. Add to the skillet and cook until browned and cooked through, about 6–8 minutes.
- Sprinkle whole wheat flour over the chicken and stir for 1 minute to remove raw flour taste.
- Add low-sodium chicken broth and low-fat milk. Stir and let the sauce simmer for 2–3 minutes until it thickens slightly.
- Remove the pan from heat, then stir in plain non-fat Greek yogurt and grated Parmesan until smooth. If the sauce is too thick, add a splash of reserved pasta water.
- Add baby spinach and cooked pasta to the skillet. Toss until the spinach wilts and the pasta is well coated.
- Taste and adjust salt and pepper. Garnish with chopped fresh parsley and serve hot.
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
- Season and Cook the Chicken
- Build the Garlic Parmesan Sauce
- Add Greek Yogurt and Cheese
- Combine and Finish
- Serve Hot
how to serve Healthy Garlic Parmesan Chicken Pasta
Serve hot on plates or in a large bowl. Add extra Parmesan and a sprinkle of fresh parsley. A simple side salad or steamed vegetables go well with this dish.
how to store Healthy Garlic Parmesan Chicken Pasta
Cool the pasta to room temperature, then store in an airtight container. Keep in the fridge for up to 3–4 days. Reheat gently on the stove with a splash of milk or water to loosen the sauce, or microwave in short bursts, stirring between heating.
tips to make Healthy Garlic Parmesan Chicken Pasta
- Cut chicken into even pieces so it cooks evenly.
- Do not overheat Greek yogurt; add it off the heat to avoid curdling.
- Save some pasta water to thin the sauce if needed.
- Use freshly grated Parmesan for best flavor.
- Taste and adjust salt after adding Parmesan, since Parmesan is salty.
variation (if any)
- Swap spinach for kale or broccoli for different greens.
- Use shrimp instead of chicken for a seafood version.
- Try light cream cheese or ricotta in place of Greek yogurt for a different texture.
- Add red pepper flakes for a spicy kick.
FAQs
Q: Can I use regular pasta instead of whole wheat?
A: Yes. Regular pasta works fine. Whole wheat adds more fiber.
Q: Is Greek yogurt safe to heat?
A: Yes, if you add it off the heat and stir it in gently. This helps prevent curdling.
Q: Can I make this dairy-free?
A: You can try dairy-free yogurt and a dairy-free Parmesan alternative, but the taste will change.
Q: How long does this take to make?
A: About 25–30 minutes from start to finish.
Q: Can I freeze this dish?
A: Freezing is not ideal because the yogurt and sauce can change texture. If you do freeze, expect a slight change in sauce consistency.
Conclusion
For a similar one-pan version with clear steps, see Garlic Parmesan Chicken and Pasta (One-Pan). For another healthy take and serving ideas, try this guide: Healthy Chicken Pasta: One-Pan Garlic Parmesan Chicken with Pasta. For more family-friendly recipes and tips, check out Garlic Parmesan Chicken Pasta · Easy Family Recipes.
Healthy Garlic Parmesan Chicken Pasta
Ingredients
Pasta
- 8 oz whole wheat penne or fettuccine
Main Ingredients
- 2 tbsp olive oil
- 3 cloves garlic, 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)
Seasoning and Garnish
- Salt and black pepper, to taste
- Fresh parsley, chopped (for garnish)
Instructions
Cook the Pasta
- Cook the pasta in salted water until al dente. Drain and set aside, saving a little pasta water.
Season and Cook the Chicken
- Heat olive oil in a skillet over medium-high heat. Add minced garlic and cook until fragrant, about 30 seconds.
- Toss the cubed chicken with paprika, Italian seasoning, salt, and pepper. Add to the skillet and cook until browned and cooked through, about 6–8 minutes.
Build the Garlic Parmesan Sauce
- Sprinkle whole wheat flour over the chicken and stir for 1 minute to remove raw flour taste.
- Add low-sodium chicken broth and low-fat milk. Stir and let the sauce simmer for 2–3 minutes until it thickens slightly.
Add Greek Yogurt and Cheese
- Remove the pan from heat, then stir in plain non-fat Greek yogurt and grated Parmesan until smooth. If the sauce is too thick, add a splash of reserved pasta water.
Combine and Finish
- Add baby spinach and cooked pasta to the skillet. Toss until the spinach wilts and the pasta is well coated.
- Taste and adjust salt and pepper. Garnish with chopped fresh parsley and serve hot.
