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Healthy Garlic Parmesan Chicken Pasta recipe with flavorful chicken and pasta

Healthy Garlic Parmesan Chicken Pasta

A creamy yet light dish made with whole wheat pasta, lean chicken, and a delicious garlic Parmesan sauce without heavy cream.
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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: 400
Ingredients Method Notes

Ingredients
  

Pasta and Oil
  • 8 oz whole wheat penne or fettuccine
  • 2 tbsp olive oil divided
Chicken and Seasoning
  • 1 lb boneless skinless chicken breasts, cubed
  • 1/2 tsp paprika
  • 1/2 tsp Italian seasoning
Sauce Ingredients
  • 3 cloves garlic, minced
  • 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)
Garnish
  • Fresh parsley, chopped for garnish

Method
 

Preparation
  1. Cook the pasta in salted boiling water until al dente. Drain and set aside.
  2. 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.
Sauce Building
  1. Add the remaining 1 tbsp olive oil to the pan. Sauté the minced garlic for 30–60 seconds until fragrant.
  2. Sprinkle whole wheat flour over the garlic and stir for 1 minute to cook the flour.
  3. 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.
  4. Lower the heat. Whisk in the plain non-fat Greek yogurt until the sauce is creamy. Stir in the freshly grated Parmesan until melted.
Combining
  1. Add the cooked chicken and baby spinach to the sauce. Stir until the spinach wilts.
  2. Toss the cooked pasta into the pan. Mix well to coat the pasta in the sauce. Heat for 1–2 minutes more.
  3. Taste and add salt and black pepper as needed. Garnish with chopped fresh parsley and serve hot.

Notes

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.