Healthy Garlic Parmesan Chicken Pasta

Healthy Garlic Parmesan Chicken Pasta is a lighter version of the creamy classic that doesn’t sacrifice flavor. I’ve tweaked the traditional recipe to cut down on heavy cream while keeping that rich, cheesy taste everyone craves. This dish proves you can enjoy comfort food and still stick to clean eating goals.

I started making this recipe after long training sessions when I needed something filling but not heavy. Regular garlic parmesan pasta left me feeling sluggish, so I experimented with Greek yogurt and whole wheat pasta. The result? A creamy, protein-packed bowl that satisfies without the guilt. The tender chicken, garlicky sauce, and fresh spinach come together in about 35 minutes. It’s become my go-to healthy garlic parmesan chicken pasta when I want restaurant flavor at home.

What You’ll Need for This Creamy Chicken Pasta

Before you start cooking, I always recommend measuring everything out. This healthy garlic parmesan chicken pasta comes together quickly once you start, so having your ingredients prepped makes the process smooth. I prefer using freshly grated Parmesan instead of the pre-shredded kind because it melts better and tastes richer.

• 8 oz whole wheat penne or fettuccine
• 2 tablespoons olive oil
• 3 garlic cloves, minced
• 1 lb boneless skinless chicken breasts, cut into 1-inch cubes
• Salt and black pepper, to taste
• 1/2 teaspoon paprika
• 1/2 teaspoon Italian seasoning
• 1 tablespoon 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 I highly recommend it)
• Fresh parsley, chopped for garnish

Pro tip: The Greek yogurt is what makes this healthy garlic parmesan chicken pasta high in protein while keeping it creamy. Don’t skip it.

How to Make Healthy Garlic Parmesan Chicken Pasta

I recommend having all your ingredients ready before you heat the pan. This recipe moves fast, and you don’t want overcooked chicken or burned garlic while you’re scrambling to measure ingredients.

Step 1: Bring a large pot (at least 4 quarts) of salted water to a boil. Add whole wheat pasta and cook according to package instructions until al dente, usually 8-10 minutes. IMPORTANT: Before draining, scoop out about 1/4 cup of the starchy pasta water and set it aside – you’ll need this later to adjust the sauce. Drain the pasta and set aside.

Step 2: While the pasta cooks, heat 1 tablespoon of olive oil over medium heat in a large nonstick skillet. Add the cubed chicken breast, then season generously with salt, pepper, paprika, and Italian seasoning. Cook for 5-6 minutes, flipping occasionally, until the chicken is golden brown on the outside and reaches an internal temperature of 165°F. Transfer the chicken to a plate. Don’t wipe out the pan – those browned bits add flavor.

Step 3: Add the remaining tablespoon of olive oil to the same skillet. Stir in the minced garlic and sauté for 30-60 seconds until fragrant but not browned. Watch it closely because garlic burns fast and turns bitter. Sprinkle in the whole wheat flour and stir it into the garlic oil to form a light roux. Cook for about 30 seconds while stirring constantly.

Step 4: Slowly pour in the chicken broth while whisking constantly to prevent lumps from forming. Add the milk and continue whisking until the sauce begins to thicken, about 2-3 minutes. You’ll notice it coating the back of your spoon.

Step 5: Reduce the heat to low and stir in the Greek yogurt. Mix well until fully incorporated and smooth. Add the grated Parmesan cheese and stir until it melts into the sauce completely. The sauce should coat a spoon but still flow easily – if it’s as thick as sour cream, add the reserved pasta water one tablespoon at a time until it reaches the right consistency. This is the secret to perfect creamy healthy garlic parmesan chicken pasta.

Step 6: Return the cooked chicken to the skillet along with any juices that collected on the plate. Toss in the cooked pasta and add the spinach if using. Stir everything together until the pasta and chicken are fully coated in the creamy sauce and the spinach wilts, about 1-2 minutes.

Step 7: Divide the pasta among plates and garnish with chopped parsley and a sprinkle of extra Parmesan. Serve immediately while it’s hot and creamy.

Best Sides to Serve with This Pasta

This healthy garlic parmesan chicken pasta is rich and filling, so pairing it with lighter sides that add freshness and crunch works beautifully.

Simple Arugula Salad: The peppery bite of arugula with lemon vinaigrette cuts through the creamy sauce perfectly and adds a bright, fresh contrast.

Roasted Broccoli: Toss broccoli florets with olive oil, salt, and pepper, then roast at 425°F for 15-20 minutes. The caramelized edges add texture and boost the veggie count.

Garlic Bread (whole wheat): Use whole wheat baguette slices brushed with olive oil and garlic for a healthier twist that still satisfies the carb craving.

Caprese Salad: Fresh mozzarella, tomatoes, and basil with balsamic glaze offer a light, Italian-inspired side that complements the best sides for healthy garlic parmesan chicken pasta.

More Delicious Chicken Pasta Dishes

This healthy garlic parmesan chicken pasta pairs wonderfully with other protein-packed pasta recipes that make weeknight dinners easy and delicious. For another creamy chicken pasta option, try the Garlic Parmesan Chicken Pasta which uses a similar flavor profile with a different twist, or the impressive Garlic Butter Chicken Bites with Creamy Parmesan Pasta that features tender chicken bites in a rich sauce.

When looking for more Italian-inspired comfort food, the Cheesy Garlic Chicken Pasta delivers incredible flavor with minimal effort, while the Creamy Parmesan Chicken and Broccoli Rice offers a rice-based alternative that’s just as satisfying. For slow cooker fans, the Crock Pot Creamy Cajun Chicken Pasta brings bold Cajun flavors to a hands-off dinner solution.

Storing Your Leftover Chicken Pasta

Store your healthy garlic parmesan chicken pasta in airtight containers in the refrigerator for up to 4 days. I recommend portioning it into individual meal prep containers right after it cools completely. This makes grabbing lunch or dinner super easy throughout the week.

To reheat, add a splash of chicken broth or milk to the pasta before microwaving. This helps loosen the sauce and brings back that creamy texture. Heat in 30-second intervals, stirring between each, until warmed through to 165°F. You can also reheat it in a skillet over medium-low heat with a little extra liquid.

Pro tip: I actually enjoy eating the leftovers cold straight from the fridge the next day. The flavors have time to meld together, and it makes a great cold pasta salad option. For make-ahead meal prep, you can prepare the entire dish up to 2 days in advance and reheat when ready to serve.

Your Questions About Healthy Garlic Parmesan Chicken Pasta

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