Caught in the whirlwind of a busy day, I often find myself dreaming of comfort food that isn’t just delicious but also leaves me feeling great. That’s where my Healthy Garlic Parmesan Chicken Pasta comes to the rescue! This lighter take on a classic dish features a creamy, cheesy sauce made with nutritious ingredients like lean chicken, whole wheat pasta, and tangy Greek yogurt. It’s the perfect choice for those evenings when you crave something satisfying yet wholesome—ideal for a quick weeknight dinner or a post-workout refuel. Not only is it high in protein, but it’s also a clean-eating delight that proves you don’t need to compromise on flavor while eating healthier. Curious to whip up a bowl of goodness that balances indulgence with nutrition? Let’s dive into this delicious recipe together!
Why is this pasta dish a must-try?
Healthy Twist: This Healthy Garlic Parmesan Chicken Pasta is a lighter version of a classic favorite, perfect for clean eating enthusiasts.
Flavor-Packed: Rich and cheesy without the heaviness, the Greek yogurt adds creaminess and a nutritional boost.
Time-Saving: Ready in under 30 minutes, it’s ideal for busy weeknights or post-workout refueling.
Versatile Options: Customize it by swapping chicken for shrimp or incorporating your favorite veggies like roasted bell peppers!
Crowd-Pleasing: Both kids and adults love this dish—serve it alongside a fresh salad, and you have a complete meal that satisfies everyone! For more healthy inspiration, check out my tips on clean eating recipes.
Garlic Parmesan Chicken Pasta Ingredients
• You’ll need these wholesome ingredients for a delightful meal!
For the Pasta
- Whole Wheat Pasta – Main carbohydrate source, providing fiber; substitute with other short pastas like penne, rotini, or farfalle.
For the Chicken
- Boneless Skinless Chicken Breasts – Lean protein source, seasoned for flavor; leftover or rotisserie chicken can be used to save time.
- Olive Oil – Adds healthy fats and flavor; use as per taste.
- Salt and Black Pepper – Essential seasonings for flavor enhancement; adjust to taste.
- Paprika & Italian Seasoning – Seasonings for building flavor depth; adjust quantities based on personal preference.
For the Sauce
- Garlic – Creates aromatic base flavor; fresh minced garlic is recommended for the best taste.
- Whole Wheat Flour – To thicken the sauce; can be replaced with cornstarch or omitted for a thinner sauce.
- Low-Sodium Chicken Broth – Liquid base for the sauce, adding savory flavor; other broths or even water can be used if needed.
- Low-Fat Milk (1% or 2%) – Adds creaminess with fewer calories compared to heavy cream; non-dairy alternatives can be used for lactose intolerance.
- Plain Non-Fat Greek Yogurt – Provides creaminess and reduces calories; do not substitute with flavored yogurts.
- Freshly Grated Parmesan Cheese – Enhances the sauce with a rich, cheesy flavor; freshly grated is preferred for the best texture.
For the Finish
- Baby Spinach (optional) – Adds nutritional value and color; recommended for a fresh touch.
- Fresh Parsley (for garnish) – Adds a fresh finish; optional but recommended.
Step‑by‑Step Instructions for Healthy Garlic Parmesan Chicken Pasta
Step 1: Cook the Pasta
Bring a large pot of salted water to a rolling boil over high heat. Add 8 oz of whole wheat penne or fettuccine and cook for about 8–10 minutes until al dente, stirring occasionally. Once done, reserve 1/4 cup of the pasta water, then drain the pasta and set it aside in a colander while you prepare the rest of the dish.
Step 2: Cook the Chicken
In a large skillet, heat 1 tablespoon of olive oil over medium heat until shimmering. Add cubed boneless skinless chicken breasts, seasoning them generously with salt, black pepper, paprika, and Italian seasoning. Cook for approximately 5–6 minutes, stirring occasionally, until the chicken is golden brown and cooked through. Remove the chicken from the skillet and set it aside on a plate.
Step 3: Prepare the Sauce
In the same skillet, add another tablespoon of olive oil and let it heat for about 30 seconds. Stir in 2 minced cloves of garlic and sauté for 30–60 seconds until fragrant. Sprinkle in 2 tablespoons of whole wheat flour, stirring to form a roux and cook for another 30 seconds. Gradually whisk in 1 cup of low-sodium chicken broth and 1/2 cup of low-fat milk, cooking until the sauce thickens, about 2–3 minutes.
Step 4: Incorporate Yogurt and Cheese
Lower the heat to low and gently mix in 1/2 cup of plain non-fat Greek yogurt until smooth and creamy. Once incorporated, stir in 1 cup of freshly grated Parmesan cheese. Allow it to melt into the sauce, creating a rich texture. If the sauce appears too thick, add reserved pasta water a splash at a time until the desired consistency is achieved.
Step 5: Combine
Return the cooked chicken to the skillet, and then add the drained pasta, tossing everything together to coat evenly in the creamy garlic Parmesan sauce. If you’re adding baby spinach, toss it in now and cook for an additional minute until just wilted, brightening up the dish with color and nutrients.
Step 6: Serve
Transfer the Healthy Garlic Parmesan Chicken Pasta to serving plates or a large dish. Garnish with a sprinkle of chopped fresh parsley and extra Parmesan cheese for an appealing finish. Serve immediately and enjoy this guilt-free indulgence on a busy weeknight or any day you crave comfort food!
Make Ahead Options
These Healthy Garlic Parmesan Chicken Pasta is perfect for meal prep enthusiasts! You can cook the chicken and sauce up to 3 days in advance, storing them separately in airtight containers in the refrigerator to maintain quality. When ready to serve, simply reheat the chicken and sauce in a skillet over medium heat, adding the freshly cooked whole wheat pasta as you go. If using leftover pasta, return it to the boiling water for 30 seconds to warm through while ensuring it doesn’t overcook. By prepping ahead, you’ll save precious time on busy weeknights, and your meal will be just as delicious as when freshly made!
How to Store and Freeze Garlic Parmesan Chicken Pasta
Fridge: Store leftovers in an airtight container for up to 4 days. Make sure to cool the pasta completely before sealing to ensure freshness.
Freezer: This garlic Parmesan chicken pasta can be frozen for up to 3 months. Portion it into freezer-safe containers and ensure they are well-sealed to prevent freezer burn.
Reheating: To reheat, thaw the pasta overnight in the fridge and warm it gently in a skillet with a splash of broth or milk, helping to maintain the creamy consistency of the sauce.
Make-Ahead: You can prepare the garlic Parmesan chicken pasta in advance and store it in the fridge until you’re ready to serve. Simply reheat and enjoy without losing flavor!
What to Serve with Healthy Garlic Parmesan Chicken Pasta
Imagine a table set with bright colors and fragrant aromas to complement your delicious creation.
-
Garlic Bread: A classic choice, this buttery, toasted bread is perfect for soaking up any leftover sauce. Its crispy texture contrasts beautifully with the creamy pasta.
-
Simple Green Salad: Crisp greens tossed in a light vinaigrette add freshness and balance out the richness of the chicken pasta, creating a refreshing bite with every forkful.
-
Steamed Broccoli: Tender broccoli drizzled with lemon juice introduces a vibrant color and a healthy crunch, enhancing the overall nutritional value of your meal. A delightful pairing!
-
Roasted Veggies: Colorful roasted bell peppers, zucchini, and carrots lend natural sweetness and extra nutrients—perfect for adding variety to your table.
-
Sparkling Water or Lemonade: Quench your thirst with a bubbly drink. Sparkling water helps cleanse the palate, while a chilled lemonade brings a refreshing twist to the meal.
-
Chocolate-Dipped Strawberries: For a sweet finish, these elegant berries add a touch of decadence. Their juicy sweetness is a delightful contrast to the savory pasta, leaving everyone satisfied.
Garlic Parmesan Chicken Pasta Variations
Feel free to sprinkle in your creativity and make this recipe truly your own!
- Shrimp Swap: Substitute chicken with shrimp for a delightful seafood twist. Sauté until just cooked to maintain tenderness.
- Veggie Boost: Toss in roasted bell peppers, zucchini, or broccoli for extra nutrients and vibrant flavors. They’ll add a pop of color and added crunch!
- Low-Carb Alternative: Use spiralized zucchini (zoodles) or other low-carb pasta options to reduce calories while keeping that satisfying texture. Your waistline will thank you!
- Herb Infusion: Experiment with fresh herbs like basil or thyme for a fragrant and aromatic upgrade. This not only elevates flavors but creates an inviting kitchen aroma.
- Spicy Kick: Introduce a dash of red pepper flakes or diced jalapeños for a fun heat level that awakens the taste buds. Perfect for those who enjoy a little fire in their meals!
- Creamy Vegan Option: Choose coconut milk instead of low-fat milk and use silken tofu for a dairy-free delight. You can still achieve that creamy texture with a vegan touch!
- Nutty Addition: Sprinkling toasted pine nuts or walnuts on top before serving adds a crunchy texture and enhances the overall flavor profile. This elevates the dish while boosting nutrients.
Don’t forget, if you want to incorporate additional healthy recipes, check out my suggestions on clean eating recipes or explore wholesome sides with my guide to healthy side dishes!
Expert Tips for Healthy Garlic Parmesan Chicken Pasta
- Yogurt Care: Ensure the Greek yogurt doesn’t boil to prevent curdling; warm it gently for the best creamy texture.
- Chicken Seasoning: Properly season the chicken with salt and spices before cooking to elevate the flavors of the whole dish.
- Pasta Consistency: Reserve pasta water to adjust sauce thickness; it helps achieve the perfect silky consistency for your Garlic Parmesan Chicken Pasta.
- Taste Enhancers: For a tangy boost, add sun-dried tomatoes or a splash of lemon juice just before serving.
- Fresh Cheese: Use freshly grated Parmesan instead of pre-packaged for optimal flavor and a better melt in your sauce.
- Veggie Boost: Incorporate nutritious veggies like spinach or roasted peppers for added color and health benefits in your dish!
Healthy Garlic Parmesan Chicken Pasta Recipe FAQs
How do I choose the right pasta for this dish?
For the best results, choose whole wheat pasta as it provides fiber and a healthier alternative to traditional white pasta. You could also substitute with other short pasta shapes like penne, rotini, or farfalle for variety. Just ensure you cook it al dente according to package instructions for optimal texture.
How should I store leftover Garlic Parmesan Chicken Pasta?
Leftovers can be stored in an airtight container in the refrigerator for up to 4 days. Allow the pasta to cool completely before sealing it to maintain freshness. When you’re ready to enjoy it again, simply reheat in a skillet with a splash of chicken broth or milk to ensure the sauce stays creamy and doesn’t dry out.
Can I freeze Healthy Garlic Parmesan Chicken Pasta?
Absolutely! You can freeze this pasta for up to 3 months. Portion it into freezer-safe containers, ensuring they are well-sealed to prevent freezer burn. When ready to eat, let it thaw overnight in the fridge before reheating on the stove with a little broth or milk to revive the sauce.
What if my sauce is too thick or not creamy enough?
If your sauce ends up too thick, don’t worry! Simply add the reserved 1/4 cup of pasta water, a splash at a time, while gently stirring to reach your desired consistency. It’s all about adding that little bit of moisture to bring back that silky, creamy texture everyone loves.
Are there any dietary considerations for this recipe?
Yes, if you have lactose intolerance, you can substitute the low-fat milk with any non-dairy alternative like almond or oat milk, and continue to use Greek yogurt that suits your dietary needs. For those with dairy allergies, simply omit the Parmesan cheese or use a dairy-free alternative to maintain a similar flavor profile.
What can I do to enhance the flavor of this dish?
For a boost of flavor, consider adding sun-dried tomatoes or a splash of lemon juice before serving. Fresh herbs like basil or parsley can also elevate the dish! Experimenting with different spices or incorporating roasted vegetables can tailor the meal to your taste.
Healthy Garlic Parmesan Chicken Pasta for Guilt-Free Indulgence
Equipment
- large pot
- large skillet
- colander
- Whisk
Ingredients
For the Pasta
- 8 oz Whole Wheat Pasta Penne or fettuccine recommended.
For the Chicken
- 2 pieces Boneless Skinless Chicken Breasts Cubed and seasoned.
- 1 tablespoon Olive Oil Use as per taste.
- to taste Salt
- to taste Black Pepper
- to taste Paprika
- to taste Italian Seasoning
For the Sauce
- 2 cloves Garlic Fresh minced recommended.
- 2 tablespoons Whole Wheat Flour Can be replaced with cornstarch.
- 1 cup Low-Sodium Chicken Broth Other broths or water may be used.
- 1/2 cup Low-Fat Milk 1% or 2% preferred.
- 1/2 cup Plain Non-Fat Greek Yogurt Do not substitute with flavored yogurts.
- 1 cup Freshly Grated Parmesan Cheese Freshly grated preferred.
For the Finish
- 2 cups Baby Spinach Optional for a fresh touch.
- to taste Fresh Parsley For garnish, optional.
Instructions
Cooking Steps
- Bring a large pot of salted water to a rolling boil. Add the whole wheat pasta and cook until al dente, about 8–10 minutes. Reserve 1/4 cup of pasta water, then drain the pasta.
- In a large skillet, heat olive oil and add cubed chicken seasoned with salt, pepper, paprika, and Italian seasoning. Cook until golden brown, about 5–6 minutes. Remove and set aside.
- In the same skillet, add more olive oil and heat. Stir in garlic and sauté until fragrant. Add flour, cook briefly, then whisk in chicken broth and milk. Cook until the sauce thickens, about 2–3 minutes.
- Lower heat and mix in Greek yogurt until smooth. Stir in Parmesan cheese until melted. Adjust thickness with reserved pasta water.
- Return chicken to skillet, add pasta, and toss to coat in the sauce. If using, add spinach and cook until wilted.
- Transfer to serving plates, garnish with parsley and extra Parmesan. Serve immediately.