Healthy Garlic Parmesan Chicken Pasta Recipe
This Healthy Garlic Parmesan Chicken Pasta Recipe is a lightened-up twist on a classic comfort dish! Tender chicken, whole grain or protein pasta, and a creamy Greek yogurt–Parmesan sauce come together for a satisfying yet guilt-free meal. Packed with protein and flavor, this easy weeknight dinner feels indulgent while staying balanced and wholesome.
Ingredients
- Chicken breast: Boneless and skinless for lean protein.
- Protein pasta: Chickpea lentil, or high protein wheat pasta works great.
- Greek yogurt: Adds creaminess and extra protein instead of heavy cream.
- Fresh garlic: The key to that deep savory flavor.
- Parmesan cheese: Freshly grated for best texture.
- Olive oil: A small amount for sautéing.
- Chicken broth: Keeps the sauce light and silky.
- Salt pepper, and parsley: Simple seasoning to tie it all together.
Instructions
Step 1: Cook the Pasta
- Cook your pasta according to the package directions until al dente. Drain, but reserve about half a cup of the pasta water. It’ll help thicken the sauce later.
Step 2: Cook the Chicken
- Heat olive oil in a large skillet over medium heat.
- Add bite-sized chicken pieces. Season with salt and pepper.
- Cook until golden and cooked through, about 6–8 minutes.
- Remove and set aside.
Step 3: Make the Garlic Base
- In the same skillet, add a drizzle of oil if needed.
- Sauté minced garlic until fragrant (about 30 seconds).
- Add chicken broth and bring to a gentle simmer.
Step 4: Build the Sauce
- Lower the heat and stir in Greek yogurt and Parmesan cheese.
- Whisk until smooth and creamy.
- Adjust with reserved pasta water to reach your desired consistency.
Step 5: Combine and Serve
- Add chicken and cooked pasta back into the skillet.
- Toss to coat everything in the sauce.
- Sprinkle with extra Parmesan and parsley before serving.
Video
Notes
📝 Notes
- Pasta Choice: Penne, fettuccine, or rotini all work great. Use whole wheat or chickpea pasta for a lighter, protein-packed version.
- Chicken: Boneless, skinless chicken breasts are ideal, but thighs add extra juiciness and flavor.
- Sauce Tip: Add the Parmesan gradually to the sauce off heat to prevent clumping and achieve a smooth, creamy texture.
- Garlic Lovers: Roast your garlic beforehand for a sweet, mellow depth of flavor — or add a pinch of red pepper flakes for heat.
- Lighter Option: Substitute half the heavy cream with Greek yogurt or low-fat milk to reduce calories while keeping it creamy.
- Storage: Store leftovers in an airtight container for up to 3 days. Reheat gently with a splash of milk or broth to bring back the creaminess.
- Serving Suggestion: Pair with a fresh green salad or roasted vegetables for a complete meal.
🍽️ Nutrition Facts (Per Serving)
Calories: 520 kcal |Carbohydrates: 45 g |
Fiber: 3 g |
Sugars: 3 g |
Protein: 36 g |
Fat: 22 g |
Saturated Fat: 10 g |
Cholesterol: 95 mg |
Sodium: 710 mg |
Potassium: 540 mg |
Calcium: 180 mg |
Iron: 1.8 mg