why make this recipe
This dish is quick, healthy, and full of flavor. It uses whole wheat pasta and lean chicken for good protein and fiber. The sauce feels rich but stays light by using low-fat milk and Greek yogurt. It is a simple weeknight meal that most people like.
introduction
This Healthy Garlic Parmesan Chicken Pasta mixes garlic, spinach, and Parmesan with tender chicken and whole wheat pasta. You get a creamy taste without heavy cream. If you enjoy similar easy comfort food, try this creamy chicken broccoli pasta with garlic Parmesan sauce for another simple recipe idea.
how to make Healthy Garlic Parmesan Chicken Pasta
Start with small steps and cook in order. Season the chicken, make the garlic sauce, then mix pasta and greens. For a related baked version that is also easy, see this baked chicken Parmesan for more ideas on cooking chicken simply.
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: Boil salted water and cook the whole wheat pasta until al dente. Drain and set aside, saving about 1/2 cup pasta water.
- Season and Cook the Chicken: Heat 1 tbsp olive oil in a large pan. Toss cubed chicken with paprika, Italian seasoning, salt, and pepper. Cook the chicken until golden and cooked through, about 5–7 minutes. Remove chicken and set aside.
- Build the Garlic Parmesan Sauce: Add 1 tbsp olive oil to the pan. Sauté minced garlic for 30–60 seconds until fragrant. Stir in whole wheat flour and cook 1 minute. Slowly pour in chicken broth and low-fat milk, stirring so the sauce smooths. Let it simmer until it thickens slightly.
- Add Greek Yogurt and Cheese: Lower heat and whisk in Greek yogurt until smooth. Stir in grated Parmesan until melted. Taste and add salt and pepper as needed. If sauce is too thick, add some reserved pasta water a little at a time.
- Combine and Finish: Return chicken to the pan and add cooked pasta. Toss in baby spinach so it wilts in the warm sauce. Heat a minute more until everything is hot and coated.
- Serve Hot: Plate the pasta and garnish with chopped fresh parsley and a little extra Parmesan if you like.
how to serve Healthy Garlic Parmesan Chicken Pasta
Serve this dish hot, right after you finish mixing. Add a light salad or steamed veggies on the side. A squeeze of lemon or extra black pepper can brighten the flavors. Offer grated Parmesan at the table.
how to store Healthy Garlic Parmesan Chicken Pasta
Cool the pasta to room temperature, then put it in an airtight container. Keep in the fridge for 3–4 days. Reheat gently on the stove with a splash of milk or water to loosen the sauce. You can also freeze for up to 2 months, but the texture may change when thawed.
tips to make Healthy Garlic Parmesan Chicken Pasta
- Use whole wheat flour and whole wheat pasta to add fiber.
- Cook garlic just until fragrant to avoid bitterness.
- Add pasta water slowly to get a smooth sauce.
- Swap fresh spinach for kale or peas if you like. For another garlic-parmesan twist with beef and pasta, try this beef and rotini in garlic Parmesan sauce.
- If you want a thicker sauce, let it simmer longer; for thinner, add milk or broth.
variation (if any)
- Make it vegetarian: skip chicken and add mushrooms, chickpeas, or extra veggies.
- Add heat: stir in red pepper flakes or a dash of hot sauce.
- Swap pasta: use zucchini noodles for a lower-carb version.
- Use shredded rotisserie chicken for a faster meal.
FAQs
Q: Can I use regular pasta instead of whole wheat?
A: Yes. Regular pasta works fine. Whole wheat adds more fiber.
Q: Can I replace Greek yogurt with sour cream?
A: You can, but Greek yogurt is lower in fat and keeps the sauce tangy. Sour cream will be richer.
Q: How do I stop the yogurt from curdling?
A: Lower the heat before adding yogurt and stir it in slowly. Do not boil after adding yogurt.
Q: Can I make this ahead for meal prep?
A: Yes. Store in the fridge for up to 4 days. Reheat gently on the stove and add a splash of milk if it feels dry.
Conclusion
For another one-pan garlic Parmesan chicken and pasta idea, see this recipe: Garlic Parmesan Chicken and Pasta (One-Pan).
Healthy Garlic Parmesan Chicken Pasta
Ingredients
Method
- Boil salted water and cook the whole wheat pasta until al dente. Drain and set aside, saving about 1/2 cup pasta water.
- Heat 1 tbsp olive oil in a large pan. Toss cubed chicken with paprika, Italian seasoning, salt, and pepper. Cook the chicken until golden and cooked through, about 5–7 minutes. Remove chicken and set aside.
- Add 1 tbsp olive oil to the pan. Sauté minced garlic for 30–60 seconds until fragrant. Stir in whole wheat flour and cook for 1 minute.
- Slowly pour in chicken broth and low-fat milk, stirring until the sauce is smooth. Let it simmer until it thickens slightly.
- Lower heat and whisk in Greek yogurt until smooth. Stir in grated Parmesan until melted. Taste and add salt and pepper as needed. If sauce is too thick, add some reserved pasta water a little at a time.
- Return chicken to the pan and add cooked pasta. Toss in baby spinach to wilt in the warm sauce. Heat for an additional minute until everything is hot and coated.
- Plate the pasta and garnish with chopped fresh parsley and a little extra Parmesan if desired.