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A bowl of healthy garlic parmesan chicken pasta topped with herbs and cheese

Healthy Garlic Parmesan Chicken Pasta

A delicious and guilt-free pasta dish combining lean protein, whole grains, and fresh vegetables that’s easy to prepare and perfect for busy weeknights.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: Italian
Calories: 450
Ingredients Method Notes

Ingredients
  

Pasta
  • 8 oz whole wheat penne or fettuccine Use whole wheat for added fiber.
Chicken and Seasoning
  • 1 lb boneless skinless chicken breasts, cubed
  • 2 tbsp olive oil
  • 3 cloves garlic, minced
  • 1/2 tsp paprika
  • 1/2 tsp Italian seasoning
  • Salt to taste
  • Black pepper to taste
Sauce
  • 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
Vegetables
  • 2 cups baby spinach (optional but recommended) Can add other veggies like bell peppers or broccoli for extra nutrition.
Garnish
  • Fresh parsley, chopped for garnish

Method
 

Cooking the Pasta
  1. Begin by boiling a large pot of salted water. Add the whole wheat pasta and cook according to package instructions until al dente. Drain and set aside.
Cooking the Chicken
  1. In a large skillet, heat the olive oil over medium heat. Add minced garlic, cooking until fragrant.
  2. Add cubed chicken breasts, sprinkle with paprika and Italian seasoning, and season with salt and pepper. Cook until the chicken is browned and cooked through, about 6-8 minutes.
Building the Sauce
  1. Once the chicken is cooked, sprinkle the whole wheat flour over the chicken and stir to combine.
  2. Slowly pour in the chicken broth and low-fat milk, stirring continuously. Bring this to a gentle simmer to allow the sauce to thicken.
Finishing the Dish
  1. Remove the skillet from heat and stir in the Greek yogurt and grated Parmesan cheese until smooth and creamy.
  2. Add the cooked pasta and baby spinach (if using) into the skillet. Toss everything together until well combined and the spinach is wilted.
Serving
  1. Transfer to serving plates and sprinkle with fresh parsley for garnish.

Notes

To store leftovers, place the pasta in an airtight container in the refrigerator for up to 3 days. Reheat on the stove or in the microwave when ready to eat.