Go Back
Plate of flavorful marinated chicken ready to be grilled or baked

Healthy Garlic Parmesan Chicken Pasta

This Healthy Garlic Parmesan Chicken Pasta is a quick, family-friendly meal featuring savory garlic, creamy texture, and vibrant spinach for a lightened-up comfort food experience.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: American
Calories: 450
Ingredients Method Notes

Ingredients
  

Pasta and Chicken
  • 8 oz whole wheat penne or fettuccine Choose your preferred pasta shape.
  • 1 lb boneless skinless chicken breasts, cubed Chicken should be at room temperature for even cooking.
Sauce Ingredients
  • 2 tbsp olive oil Divided into two portions.
  • 3 cloves garlic, minced Fresh garlic yields a stronger flavor.
  • 1/2 tsp paprika
  • 1/2 tsp Italian seasoning
  • 1 tbsp whole wheat flour To thicken the sauce.
  • 1 cup low-sodium chicken broth
  • 1/2 cup low-fat milk (1% or 2%)
  • 1/2 cup plain non-fat Greek yogurt Keeps the dish creamy without heaviness.
  • 1/2 cup freshly grated Parmesan cheese For best melting, grate fresh cheese.
  • 2 cups baby spinach Optional but recommended.
  • Salt and black pepper, to taste
  • Fresh parsley, chopped (for garnish)

Method
 

Cooking the Pasta
  1. Bring a large pot of salted water to a boil and cook pasta until al dente, about 9–11 minutes. Drain and reserve 1/2 cup pasta water.
Searing the Chicken
  1. Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add cubed chicken seasoned with paprika, Italian seasoning, salt, and pepper. Sear until golden edges appear and chicken is cooked through, about 6–8 minutes. Move chicken to a plate.
Making the Sauce
  1. Lower heat to medium and add remaining oil. Add minced garlic and stir until fragrant, about 30 seconds; it should smell nutty but not brown.
  2. Sprinkle whole wheat flour into the pan and stir for 30 seconds to toast slightly.
  3. Slowly pour in chicken broth while whisking until the sauce loosens and starts to thicken.
  4. Add milk and simmer until sauce slightly thickens, about 2–3 minutes.
  5. Remove pan from heat briefly, then whisk in Greek yogurt and Parmesan until smooth. If sauce feels too thick, loosen with reserved pasta water, one tablespoon at a time.
Combining Ingredients
  1. Return chicken to the pan, fold in pasta and spinach. Heat gently until spinach wilts and everything is well coated. Adjust salt and pepper to taste.
  2. Plate and sprinkle with chopped parsley and extra Parmesan. Serve hot.

Notes

Time-saver: Cube chicken ahead and refrigerate to cut prep time. Common mistake: Overheating yogurt can curdle it. Swap spinach for kale or add a pinch of red pepper flakes for heat for variation.