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.