A quick, healthy, and creamy chicken pasta that is easy to make any night of the week.
INTRODUCTION
This Healthy Garlic Parmesan Chicken Pasta is simple and kind to your body. It uses whole wheat pasta, lean chicken, and a light garlic-parmesan sauce made with Greek yogurt. The dish tastes rich but is lower in fat and calories than many cream-based pastas. It cooks fast and makes good leftovers.
It pairs well with a warm cup of homemade hormone balancing tea recipes for a healthy diet to round out the meal and help you relax after a busy day.
WHY YOU WILL LOVE THIS RECIPE
You will love this recipe because it is fast, healthy, and comforting. The pasta cooks while you brown the chicken. The sauce is creamy without heavy cream. Greek yogurt and low-fat milk give creaminess and protein. Whole wheat pasta adds fiber and keeps the meal filling. Fresh garlic and Parmesan add strong flavor with little effort.
This meal can fit many diets. It is easy to make lower in sodium or calories by choosing low-sodium broth and light Parmesan. It also adapts well to more vegetables. For a light drink with this dish, try balancing herbal tea ideas that use simple, natural ingredients.
HOW TO MAKE Healthy Garlic Parmesan Chicken Pasta
This recipe moves in clear steps. Cook pasta, cook chicken, make sauce, add yogurt and cheese, then combine. Keep heat moderate and stir often so the sauce stays smooth. Taste and adjust salt and pepper before serving. If you like spinach, stir it in at the end to wilt it lightly and keep color and nutrients.
If you want a matching drink idea to serve with guests, consider a pot of homemade hormone balancing tea recipes for a calm, healthy touch.
EQUIPMENT NEEDED
- Large pot for pasta
- Large skillet or sauté pan
- Measuring cups and spoons
- Wooden spoon or spatula
- Knife and cutting board
- Grater for Parmesan
- Colander for draining pasta
- Small bowl for mixing yogurt and milk (optional)
Ingredients You’ll Need :
- 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)
STEP-BY-STEP INSTRUCTIONS :
-
Cook the Pasta
Bring a large pot of salted water to a boil. Add whole wheat penne or fettuccine and cook until al dente, about 8–10 minutes. Reserve about 1/2 cup of the pasta water, then drain the pasta and set aside. -
Season and Cook the Chicken
Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Season cubed chicken with salt, pepper, paprika, and Italian seasoning. Add the chicken to the hot skillet and cook until browned and cooked through, about 5–7 minutes. Remove the chicken to a plate and set aside. -
Build the Garlic Parmesan Sauce
Reduce heat to medium and add the remaining 1 tablespoon olive oil to the same skillet. Add minced garlic and cook for 30–60 seconds until fragrant. Sprinkle in the whole wheat flour and stir for 30 seconds to remove the raw flour taste. Slowly pour in the low-sodium chicken broth while stirring to avoid lumps. Add the low-fat milk and bring the mix to a gentle simmer. Cook for 2–3 minutes until slightly thickened. -
Add Greek Yogurt and Cheese
Remove the skillet from direct heat for 1 minute to prevent yogurt from curdling. Stir in the plain non-fat Greek yogurt until smooth. Add freshly grated Parmesan cheese and stir until it melts into the sauce. Season with salt and black pepper to taste. -
Combine and Finish
Return the cooked chicken to the skillet. Add the cooked pasta and toss to coat with the sauce. If the sauce is too thick, add reserved pasta water a little at a time until you reach the desired consistency. Stir in baby spinach and cook until it just wilts. Garnish with fresh parsley. -
Serve Hot
Divide the pasta into bowls and serve immediately. Add a little extra Parmesan on top if you like.
HOW TO SERVE Healthy Garlic Parmesan Chicken Pasta
Serve this pasta hot in shallow bowls. Add a light green salad on the side for extra fiber and crunch. A slice of whole grain bread or a small roll works well for those who want more carbs. For a light drink option, offer a cup of herbal tea to warm the palate.
A nice touch is to add a squeeze of lemon over the pasta before serving. The lemon brightens the garlic and cheese and makes the dish feel lighter.
STORAGE & FREEZING : Healthy Garlic Parmesan Chicken Pasta
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove over low heat with a splash of milk or broth to loosen the sauce. Avoid high heat to keep the yogurt from separating.
Freezing is possible but not ideal due to the yogurt-based sauce. If you must freeze, store in a freezer-safe container for up to 2 months. Thaw in the refrigerator overnight and reheat slowly with added liquid to help restore creaminess.
SERVING SUGGESTIONS
- Add a simple salad of mixed greens, cucumber, and a light vinaigrette.
- Steam or roast extra vegetables like broccoli, asparagus, or cherry tomatoes to serve on the side.
- For a low-carb option, serve the sauce and chicken over steamed zucchini noodles instead of pasta.
- Pair with a warm cup of calming tea such as herbal tea for balance to finish the meal gently.
VARIATIONS
- Swap chicken for shrimp: Cook shrimp for 2–3 minutes per side and add at the end.
- Use different greens: Kale works well if chopped small and cooked longer.
- Make it spicy: Add red pepper flakes while cooking garlic.
- Make it vegetarian: Skip the chicken and add mushrooms or roasted chickpeas for protein.
- Use different cheese: Try grated Pecorino Romano for a saltier bite.
FAQs
Q: Can I use regular pasta instead of whole wheat?
A: Yes. Regular pasta will work fine. Whole wheat adds fiber and a nuttier flavor.
Q: Will the Greek yogurt curdle when heated?
A: If you add yogurt to very high heat, it can separate. Remove the pan from the heat for a minute before stirring in yogurt, and heat gently to combine.
Q: Can I make this dairy-free?
A: To make it dairy-free, use a dairy-free milk and a dairy-free yogurt. Replace Parmesan with a vegan cheese or nutritional yeast for a cheesy flavor.
Q: How can I make the sauce thinner or thicker?
A: Thin the sauce with reserved pasta water or extra broth. Thicken it by simmering a little longer or adding a touch more flour mixed with a small amount of cold liquid before adding.
Q: Is this recipe good for meal prep?
A: Yes. Keep the sauce and pasta slightly separate if you plan to store. Reheat gently and add a little liquid to refresh the sauce.
MAKE-AHEAD TIPS FOR Healthy Garlic Parmesan Chicken Pasta
You can prep parts of the meal ahead to save time. Cut and season chicken and store it in a sealed container in the fridge for up to 24 hours. Grate the Parmesan and mince garlic a day ahead as well. Cook the pasta and chicken fully, then cool and store in separate airtight containers in the fridge. When ready to eat, reheat the sauce and combine everything.
If you plan ahead, brew a pot of tea to reheat later for an easy warm drink to go with leftovers or for guests.
Keep the yogurt and cheese in their own small container if you want the freshest texture at serving time. Add the yogurt at the end of reheating to keep the sauce smooth.
Enjoy this healthy, flavorful pasta as a quick dinner or a make-ahead lunch. The simple steps and mild ingredients make it a go-to recipe for many nights.
Healthy Garlic Parmesan Chicken Pasta
Ingredients
Method
- Bring a large pot of salted water to a boil. Add whole wheat penne or fettuccine and cook until al dente, about 8–10 minutes. Reserve about 1/2 cup of the pasta water, then drain the pasta and set aside.
- Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Season cubed chicken with salt, pepper, paprika, and Italian seasoning. Add the chicken to the hot skillet and cook until browned and cooked through, about 5–7 minutes. Remove the chicken to a plate and set aside.
- Reduce heat to medium and add the remaining 1 tablespoon olive oil to the same skillet. Add minced garlic and cook for 30–60 seconds until fragrant. Sprinkle in the whole wheat flour and stir for 30 seconds to remove the raw flour taste. Slowly pour in the low-sodium chicken broth while stirring to avoid lumps. Add the low-fat milk and bring the mix to a gentle simmer. Cook for 2–3 minutes until slightly thickened.
- Remove the skillet from direct heat for 1 minute to prevent yogurt from curdling. Stir in the plain non-fat Greek yogurt until smooth. Add freshly grated Parmesan cheese and stir until it melts into the sauce. Season with salt and black pepper to taste.
- Return the cooked chicken to the skillet. Add the cooked pasta and toss to coat with the sauce. If the sauce is too thick, add reserved pasta water a little at a time until you reach the desired consistency. Stir in baby spinach and cook until it just wilts. Garnish with fresh parsley.
- Divide the pasta into bowls and serve immediately. Add a little extra Parmesan on top if you like.