Donna why make this recipe
This Healthy Garlic Parmesan Chicken Pasta is simple, fast, and balanced. It uses whole wheat pasta, lean chicken, and a light sauce with Greek yogurt. You get protein, fiber, and good flavor with less fat. If you want another quick garlic-parmesan idea, try this easy garlic parmesan chicken pasta recipe for more tips.
introduction
This dish is creamy but light. It brings garlic and Parmesan taste without heavy cream. The recipe fits weeknights and meal prep. It cooks fast and keeps well. The flavors are familiar and easy for kids and adults.
how to make Healthy Garlic Parmesan Chicken Pasta
- Cook the pasta in salted boiling water until al dente. Drain and set aside.
- Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add cubed chicken. Season with paprika, Italian seasoning, salt, and pepper. Cook until browned and cooked through, about 6–8 minutes. Remove chicken and set aside.
- Add the remaining 1 tbsp olive oil to the pan. Sauté the minced garlic for 30–60 seconds until fragrant.
- Sprinkle the whole wheat flour over the garlic and stir for 1 minute to cook the flour.
- Slowly pour in the low-sodium chicken broth while stirring to make a smooth sauce. Add the low-fat milk and bring to a gentle simmer.
- Lower the heat. Whisk in the plain non-fat Greek yogurt until the sauce is creamy. Stir in the freshly grated Parmesan until melted.
- Add the cooked chicken and baby spinach to the sauce. Stir until the spinach wilts.
- Toss the cooked whole wheat pasta into the pan. Mix well to coat the pasta in the sauce. Heat for 1–2 minutes more.
- Taste and add salt and black pepper as needed. Garnish with chopped fresh parsley and serve hot.
For a richer twist, read how to make a slightly creamier version like this creamy garlic parmesan chicken.
Ingredients :
- 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)
Directions :
- Cook the Pasta. Boil pasta until al dente, drain, and set aside.
- Season and Cook the Chicken. Toss chicken with paprika, Italian seasoning, salt, and pepper. Sear in oil until done.
- Build the Garlic Parmesan Sauce. Sauté garlic, add flour, then slowly whisk in broth and milk. Simmer gently.
- Add Greek Yogurt and Cheese. Stir in yogurt, then Parmesan, until smooth.
- Combine and Finish. Return chicken and add spinach. Stir in pasta and heat through.
- Serve Hot. Garnish with parsley and enjoy.
how to serve Healthy Garlic Parmesan Chicken Pasta
Serve hot in shallow bowls. Add extra grated Parmesan at the table. Pair with a simple side salad or steamed vegetables. A squeeze of lemon brightens the flavors.
how to store Healthy Garlic Parmesan Chicken Pasta
Cool to room temperature within two hours. Store in an airtight container in the fridge for up to 3 days. Reheat gently on the stove with a splash of milk or broth to loosen the sauce. You can freeze portions for up to 2 months; thaw in the fridge before reheating.
tips to make Healthy Garlic Parmesan Chicken Pasta
- Do not boil the pasta too long; al dente holds sauce better.
- Use low-sodium broth to control salt.
- Warm the yogurt slightly before adding to prevent curdling and keep heat low when mixing it in.
- Grate fresh Parmesan for best melting and flavor.
- Add spinach at the end so it wilts but stays bright.
variation (if any)
- Add mushrooms or sun-dried tomatoes for more flavor.
- Use shrimp instead of chicken for a seafood version.
- Swap half the Parmesan for Pecorino Romano for a sharper taste.
- Make it gluten-free with gluten-free pasta and flour.
FAQs
Q: Can I use whole milk instead of low-fat milk?
A: Yes. Whole milk makes the sauce richer but adds more calories.
Q: Will the Greek yogurt curdle?
A: To avoid curdling, lower the heat and stir yogurt in slowly. Remove the pan from direct high heat if needed.
Q: Can I make this vegetarian?
A: Yes. Replace chicken with tofu or cooked chickpeas and use vegetable broth.
Q: How long does it take to cook?
A: About 25–30 minutes from start to finish, depending on prep speed.
Conclusion
This Healthy Garlic Parmesan Chicken Pasta gives a creamy, garlicky meal with less fat and more protein. For another one-pan take, see this Garlic Parmesan Chicken and Pasta (One-Pan) recipe for inspiration. For a healthy variation and extra ideas, check this Garlic Parmesan Chicken Pasta – Kinda Healthy Recipes.
Healthy Garlic Parmesan Chicken Pasta
Ingredients
Method
- Cook the pasta in salted boiling water until al dente. Drain and set aside.
- Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add cubed chicken. Season with paprika, Italian seasoning, salt, and pepper. Cook until browned and cooked through, about 6–8 minutes. Remove chicken and set aside.
- Add the remaining 1 tbsp olive oil to the pan. Sauté the minced garlic for 30–60 seconds until fragrant.
- Sprinkle whole wheat flour over the garlic and stir for 1 minute to cook the flour.
- Slowly pour in the low-sodium chicken broth while stirring to make a smooth sauce. Add the low-fat milk and bring to a gentle simmer.
- Lower the heat. Whisk in the plain non-fat Greek yogurt until the sauce is creamy. Stir in the freshly grated Parmesan until melted.
- Add the cooked chicken and baby spinach to the sauce. Stir until the spinach wilts.
- Toss the cooked pasta into the pan. Mix well to coat the pasta in the sauce. Heat for 1–2 minutes more.
- Taste and add salt and black pepper as needed. Garnish with chopped fresh parsley and serve hot.
