Healthy Garlic Parmesan Chicken Pasta Recipe

I absolutely love this Healthy Garlic Parmesan Chicken Pasta Recipe because it feels indulgent without any of the guilt. The creamy garlic sauce made with Greek yogurt and Parmesan cheese gives you all the comforting flavors you crave, but using whole wheat pasta and lean chicken keeps it wholesome and nutritious. I find this recipe perfect for busy weeknights when you want something quick, satisfying, and simple to clean up.

When I first tried this dish, I was amazed how easily it came together and how much my family went crazy for it. You’ll find that the garlic and Parmesan combo never gets old, and the added spinach is a great way to sneak in some greens without sacrificing flavor. Once you make this Healthy Garlic Parmesan Chicken Pasta Recipe, it’ll become one of your go-to meals for a delicious yet healthy dinner.

this …

Ingredients You’ll Need

The ingredients for this Healthy Garlic Parmesan Chicken Pasta Recipe might look familiar, but it’s the combination and a few smart swaps that make it stand out. Whole wheat pasta keeps things hearty and fiber-rich, while Greek yogurt replaces heavy cream for creaminess without the extra fat. Here’s a quick rundown with some tips to get you started.

• Whole wheat penne or fettuccine: Adds nuttier flavor and more fiber than regular pasta.
• Olive oil: I prefer extra-virgin for its flavor and health benefits.
• Garlic cloves: Fresh garlic is a game changer—mince finely for that perfect aromatic punch.
• Boneless skinless chicken breasts: Cubed for quick, even cooking and lean protein.
• Salt and black pepper: Essential for seasoning to balance all the flavors.
• Paprika: Adds a subtle warmth and color without heat.
• Italian seasoning: A blend of herbs that adds instant depth.
• Whole wheat flour: Helps thicken the sauce with a wholesome twist.
• Low-sodium chicken broth: Keeps the sauce flavorful without too much salt.
• Low-fat milk (1% or 2%): Lightens the sauce while still giving creaminess.
• Plain non-fat Greek yogurt: The secret to creamy texture that’s healthier than cream.
• Freshly grated Parmesan cheese: Quality matters here—freshly grated melts better and tastes richer.
• Baby spinach (optional but recommended): Sneaks in greens and brightens the dish beautifully.
• Fresh parsley (for garnish): Adds a pop of freshness and color at the end.

Variations

This Healthy Garlic Parmesan Chicken Pasta Recipe is a great base for many variations, and I encourage you to make it your own. Over time, I’ve experimented with different veggies and proteins to keep it fresh and exciting—feel free to do the same.

• Vegetarian Variation: I sometimes swap chicken for sautéed mushrooms and zucchini, and it still hits all the right notes.
• Spicy Kick: Add red pepper flakes while sautéing garlic if you like a little heat. My husband loves this twist!
• Low-Carb Swap: Use spiralized zucchini noodles instead of pasta for a lighter option.
• Extra Veggies: Throw in sun-dried tomatoes or roasted peppers for an extra flavor blast.

How to Make Healthy Garlic Parmesan Chicken Pasta Recipe

Step 1: Cook the Pasta Just Right

Start by bringing a large pot of salted water to a rolling boil. This is key to seasoning your pasta from the inside out. Add your whole wheat pasta and cook it according to package instructions until it’s al dente—meaning it still has a little bite, not mushy. Before draining, scoop out about 1/4 cup of pasta water and keep it aside; it helps loosen the sauce later and gives it a lovely silky texture. Then drain the pasta and set it aside.

Step 2: Season and Brown the Chicken

While the pasta cooks, heat one tablespoon of olive oil in a large nonstick skillet over medium heat. Toss in the cubed chicken breasts and sprinkle on salt, pepper, paprika, and Italian seasoning. The paprika adds a touch of smoky warmth that I adore here. Cook the chicken for about 5 to 6 minutes, flipping occasionally, until it’s nicely browned on the outside and fully cooked through. Transfer the chicken to a plate and set it aside—don’t skip this step, as browning adds so much flavor!

Step 3: Build the Garlic Parmesan Sauce

In the same skillet, add the remaining tablespoon of olive oil. Stir in the minced garlic and sauté it for just 30 to 60 seconds until you smell that irresistible aroma—make sure it doesn’t brown, or it will taste bitter. Next, sprinkle in the whole wheat flour and stir it into the garlic oil to create a light roux. This step helps thicken your sauce without using heavy cream. Cook the roux for about 30 seconds to get rid of that raw flour taste. Slowly pour in the chicken broth while whisking constantly to prevent lumps. Then add the low-fat milk and keep whisking until the sauce starts to thicken up, which takes about 2 to 3 minutes.

Step 4: Add Creaminess with Greek Yogurt and Parmesan

Lower the heat to a gentle simmer and stir in the plain non-fat Greek yogurt. This is the trick I discovered that makes the sauce creamy without loading on heavy cream, and it’s fantastic! Mix it well until fully incorporated, then fold in the freshly grated Parmesan cheese until melted and smooth. If the sauce feels too thick or sticky, add a splash or two of the reserved pasta water to thin it out to your preferred consistency.

Step 5: Combine Everything and Finish with Greens

Return the cooked chicken to the skillet along with any tasty juices that have collected on the plate. Toss in the drained pasta and sprinkle in the baby spinach if you’re using it. Stir everything well so the pasta and chicken are coated evenly with that rich, garlicky sauce and the spinach wilts just perfectly.

Step 6: Plate and Garnish for the Win

Divide the pasta between your plates and finish with a generous sprinkle of chopped fresh parsley and a little extra Parmesan. Serve immediately to enjoy all the fresh, vibrant flavors and creamy textures.

How to Serve Healthy Garlic Parmesan Chicken Pasta Recipe

Garnishes

I like to keep my garnishes simple and fresh—chopped parsley adds a nice burst of color and a slightly peppery note. A light dusting of extra Parmesan cheese on top is essential for that final hit of umami. Sometimes, I drizzle a tiny bit of good-quality olive oil over the finished dish to add a lovely sheen and smooth mouthfeel.

Side Dishes

I usually serve this with a crisp green salad tossed in a lemon vinaigrette to contrast the creamy pasta. Roasted or steamed veggies like broccoli or asparagus work beautifully and add texture. If I’m feeling fancy, garlic bread is a crowd-pleaser, but to keep things truly healthy, a side of mixed freshwater steamed veggies is my go-to.

Creative Ways to Present

For special occasions, I’ve plated this pasta in shallow bowls with a sprig of fresh basil and a lemon wedge on the side to brighten the flavors. I once served it in pretty mini cast-iron dishes which made a fun individual serving presentation. Adding edible flowers or microgreens provides an elegant pop for dinner parties, making this humble dish feel extra special.

Make Ahead and Storage

Storing Leftovers

I store leftovers in an airtight container in the fridge for up to 3 days. The sauce thickens as it cools, so before reheating, I add a splash of milk or broth to loosen it back up. This recipe keeps really well and tastes almost as good the next day, which makes it perfect for meal prep or quick lunches.

Freezing

I don’t recommend freezing this pasta frequently because the texture of Greek yogurt can break down when frozen and thawed, making the sauce a bit grainy. However, if you want to freeze, freeze the cooked chicken and pasta separately, then combine fresh sauce when reheating. This keeps the best texture and flavor.

Reheating

I reheat leftovers gently in a skillet over low heat with a splash of milk or broth to prevent drying out, stirring frequently. You can also do this in the microwave in short bursts, stirring in between, but the skillet method ensures creamier results. Avoid high heat to keep your chicken tender and the sauce smooth.

FAQs

Final Thoughts

This Healthy Garlic Parmesan Chicken Pasta Recipe has genuinely become a favorite for me because it nails the balance between comfort food and wholesome nutrition. I love sharing it with friends who are skeptical about “healthy” meals—they’re always surprised how delicious and satisfying this dish is. Give it a try yourself—you’ll enjoy the rich flavors without feeling weighed down. It’s a meal you can feel good about, and I’m excited for it to become a staple in your kitchen, just like it did in mine.

Print