At Fitness Food Chef, we believe pasta should fuel you, not weigh you down. That’s why this Healthy Garlic Parmesan Chicken Pasta is creamy, cheesy, and totally satisfying—but made with clean, simple ingredients that support your active lifestyle. We ditched the heavy cream and butter for Greek yogurt and low-fat milk, keeping the dish rich and cozy while staying light and balanced.
This is the kind of meal we reach for after a tough workout or a long day—it’s quick, filling, and doesn’t derail your goals.
Why You’ll Love It
- Creamy, Cheesy, but Clean: All the comfort without the guilt.
- High in Protein: Chicken and Greek yogurt deliver a serious protein punch.
- Simple Swaps: Smart ingredients for a lightened-up version of a classic.
- Ready in Under 30 Minutes: Perfect for busy weeknights.
- Meal Prep Approved: Stays delicious even the next day.
Time Needed
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Servings: 4
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
- ½ tsp paprika
- ½ tsp Italian seasoning
- 1 tbsp 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)
How to Make Healthy Garlic Parmesan Chicken Pasta
1️⃣ Cook the Pasta
Bring a large pot of salted water to a boil. Add the whole wheat pasta and cook until al dente, according to package directions. Reserve ¼ cup of pasta water before draining—this will help loosen the sauce later if needed. Set pasta aside.
2️⃣ Season and Cook the Chicken
While the pasta cooks, heat 1 tablespoon olive oil in a large skillet over medium heat. Add the cubed chicken, season with salt, pepper, paprika, and Italian seasoning. Cook for 5–6 minutes, turning occasionally, until golden brown and cooked through. Transfer the chicken to a plate and set aside.
3️⃣ Build the Garlic Parmesan Sauce
In the same skillet, add the remaining tablespoon of olive oil. Sauté minced garlic for about 30–60 seconds, just until fragrant (avoid browning). Sprinkle in the whole wheat flour and stir to form a light roux, cooking for about 30 seconds.
Slowly whisk in the chicken broth to avoid lumps, followed by the milk. Keep whisking until the sauce starts to thicken, about 2–3 minutes.
4️⃣ Add Greek Yogurt & Parmesan
Lower the heat and stir in the Greek yogurt until fully combined for a creamy base. Add the Parmesan cheese and stir until melted and smooth. If the sauce feels too thick, add a splash of the reserved pasta water to loosen it up.
5️⃣ Combine Everything
Return the cooked chicken (with any juices) to the skillet. Toss in the cooked pasta and spinach (if using). Mix everything together until well-coated and the spinach is just wilted.
6️⃣ Serve & Garnish
Divide the pasta into bowls, sprinkle with chopped fresh parsley and an extra pinch of Parmesan if desired. Serve hot and enjoy!
Pro Tips
- Use freshly grated Parmesan for the best flavor and melt.
- Don’t let the sauce boil after adding yogurt—it keeps it creamy and prevents curdling.
- Add spinach at the very end for a fresh, vibrant touch.
- Save extra pasta water to adjust sauce consistency to your liking.
Storage & Meal Prep
- Fridge: Store in airtight containers for up to 4 days.
- Reheat: Add a splash of broth or milk when reheating to keep the sauce smooth.
- Meal Prep Tip: Make a double batch and mix in pesto or sun-dried tomatoes for variety.
Nutrition Info (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 430 |
| Protein | 38g |
| Carbohydrates | 36g |
| Fat | 16g |
| Fiber | 5g |
| Sugar | 3g |
| Sodium | 410mg |
Note: Values are approximate and may vary based on ingredients used.
Final Thoughts
This Healthy Garlic Parmesan Chicken Pasta proves you don’t have to sacrifice flavor for clean eating. It’s creamy, satisfying, and packed with protein—all without the heaviness of traditional pasta dishes. Perfect for fueling up after a workout or a delicious, feel-good dinner. Quick, easy, and macro-friendly? Yes, please.
Print
Healthy Garlic Parmesan Chicken Pasta
- Total Time: 30 minutes
- Yield: 4 servings 1x
Description
This Healthy Garlic Parmesan Chicken Pasta is creamy, cheesy, and totally satisfying—but made with clean, simple ingredients that support your active lifestyle. We swapped heavy cream for Greek yogurt and low-fat milk to keep it rich, cozy, and light.
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
- ½ tsp paprika
- ½ tsp Italian seasoning
- 1 tbsp 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)
- Fresh parsley, chopped (for garnish)
Instructions
- Bring a large pot of salted water to a boil. Cook pasta until al dente. Reserve ¼ cup pasta water, drain, and set aside.
- Heat 1 tbsp olive oil in a large skillet over medium heat. Add cubed chicken, season with salt, pepper, paprika, and Italian seasoning. Cook for 5–6 minutes until golden brown and cooked through. Set aside.
- In the same skillet, heat remaining olive oil. Sauté garlic for 30–60 seconds until fragrant. Stir in whole wheat flour to form a roux, cooking for 30 seconds.
- Slowly whisk in chicken broth and milk, stirring until sauce thickens, about 2–3 minutes.
- Lower heat and stir in Greek yogurt until creamy. Add Parmesan cheese and mix until melted. Adjust thickness with reserved pasta water if needed.
- Return chicken to skillet, add cooked pasta and spinach. Toss until well combined and spinach is wilted.
- Divide into bowls, garnish with fresh parsley and extra Parmesan. Serve hot.
Notes
Store in airtight containers in the fridge for up to 4 days. Reheat with a splash of broth or milk to keep the sauce smooth. Add spinach at the very end for a fresh touch.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Pasta
- Method: Stovetop
- Cuisine: Healthy
Nutrition
- Serving Size: 1 bowl
- Calories: 430
- Sugar: 3g
- Sodium: 410mg
- Fat: 16g
- Saturated Fat: 5g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 5g
- Protein: 38g
- Cholesterol: 90mg
Keywords: garlic parmesan, chicken pasta, healthy pasta, high protein, clean eating