Name: Healthy Garlic Parmesan Chicken Pasta
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Italian
Ingredients: 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; 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); Fresh parsley, chopped (for garnish)

I’ve created a lighter twist on creamy garlic parmesan chicken pasta by using whole wheat pasta, lean chicken, Greek yogurt, and low-fat milk instead of heavy cream and butter—it’s comforting yet clean and protein-packed.

Why You’ll Love This Recipe

I love how it delivers that rich, cheesy flavor from Parmesan and tangy Greek yogurt without feeling heavy. The garlic gives it depth, the chicken adds satisfying lean protein, and the whole wheat pasta gives me long-lasting energy. It’s perfect after a tough workout or when I want something warm yet balanced.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

8 oz whole wheat penne or fettuccine
2 tablespoon olive oil
3 garlic cloves, minced
1 lb boneless skinless chicken breasts, cubed
Salt and black pepper, to taste
½ teaspoon paprika
½ teaspoon Italian seasoning
1 tablespoon whole wheat flour
1 cup low-sodium chicken broth
½ cup low-fat milk (1% or 2%)
½ cup plain non-fat Greek yogurt
½ cup freshly grated Parmesan cheese
2 cups baby spinach (optional but recommended)
Fresh parsley, chopped (for garnish)

Directions

I start by cooking the pasta in salted water until al dente and reserve a bit of pasta water before draining. In a large nonstick skillet, I heat 1 tablespoon of olive oil and cook the cubed chicken seasoned with salt, pepper, paprika, and Italian seasoning until golden and cooked through, then set it aside. In the same pan, I add the remaining olive oil and sauté the minced garlic for about 30–60 seconds without letting it brown. Then I stir in the whole wheat flour to form a light roux.

Next, I whisk in chicken broth and milk, allowing the sauce to thicken over 2–3 minutes. I reduce the heat and stir in Greek yogurt and Parmesan, adding a bit of the reserved pasta water if I need to loosen the sauce. I return the cooked chicken to the skillet along with the pasta and baby spinach. I toss everything together until evenly coated and the spinach is wilted. I serve it hot with a sprinkle of parsley and extra Parmesan on top.

Servings and timing

This recipe makes 4 servings. It takes about 10 minutes to prep and around 20 minutes to cook, so I usually have it on the table in 30 minutes total.

Variations

When I want to switch things up, I sometimes use grilled chicken instead of pan-seared for a smoky touch. I’ve also swapped the spinach for kale or arugula. For more heat, I add red pepper flakes. If I want to make it vegetarian, I skip the chicken and toss in roasted mushrooms or chickpeas.

Storage/reheating

I store leftovers in an airtight container in the fridge for up to 4 days. When I reheat, I add a splash of milk or broth to the pan or microwave-safe bowl to bring the creamy texture back. I don’t recommend freezing it, since the yogurt sauce can separate.

FAQs

Can I use regular pasta instead of whole wheat?

Yes, I’ve made it with regular pasta and it still tastes great. Whole wheat just gives it a bit more fiber and texture.

What can I use instead of Greek yogurt?

If I’m out of Greek yogurt, I sometimes use a small amount of light cream cheese or low-fat sour cream, but Greek yogurt keeps it light and creamy.

How do I keep the sauce from curdling?

I make sure the pan is on low heat when I add the yogurt and I stir gently—it keeps everything smooth and creamy.

Can I add other vegetables?

Definitely. I’ve added broccoli, sun-dried tomatoes, or even peas depending on what I have on hand.

Is this good for meal prep?

Yes, I often make it ahead for lunches. I just portion it into containers and reheat with a little broth or water to keep it from drying out.

Conclusion

I love how this healthy garlic parmesan chicken pasta gives me that creamy, savory satisfaction without the heaviness of traditional versions. It’s quick, easy, and flexible enough to adjust to whatever I have in the kitchen. This has definitely become one of my favorite go-to meals.