Healthy Garlic Parmesan Chicken Pasta

Looking for a creamy garlic parmesan chicken pasta that’s actually healthy? This easy, high-protein recipe uses Greek yogurt, whole wheat pasta, and lean chicken breast to deliver comfort without the excess calories. Ideal for clean eating, weeknight meals, or meal prep, this fitness-friendly recipe satisfies pasta cravings while supporting your goals.

Ingredients

The Protein & Pasta

• 1 lb (450g) boneless, skinless chicken breast, cut into bite-sized cubes
• 8 oz (225g) whole wheat pasta (penne or rotini work best)
• 1 tbsp olive oil (for cooking chicken)
• Salt and black pepper, to taste
• 1 tsp Italian seasoning
• 1/2 tsp garlic powder (for seasoning the chicken)

The Creamy Yogurt Sauce

• 1 cup (240g) plain non-fat Greek yogurt (room temperature)
• 1/2 cup (50g) grated Parmesan cheese
• 3-4 cloves garlic, minced
• 1/2 cup chicken bone broth or pasta water (to thin the sauce)
• 1 tbsp olive oil or butter (for sautéing garlic)
• Fresh chopped parsley (for garnish)
• Optional: Red pepper flakes for heat

Veggie Add-in (Optional but Recommended)

• 2 cups fresh spinach or chopped kale (adds volume and fiber without altering the taste)

Instructions

1. Boil the Pasta: Bring a large pot of salted water to a boil. Add the whole wheat pasta and cook according to package instructions until al dente. Reserve about 1 cup of starchy pasta water before draining. Drain the pasta and set aside.
2. Cook the Chicken: While the pasta is boiling, heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Season the chicken cubes with salt, pepper, Italian seasoning, and garlic powder. Add chicken to the skillet and cook for 5-7 minutes, stirring occasionally, until golden brown and cooked through. Remove chicken from the pan and set aside.
3. Sauté Garlic & Prepare Sauce Base: Reduce heat to low. In the same skillet, add the remaining 1 tablespoon of olive oil (or butter). Add the minced garlic and sauté for about 1 minute until fragrant (do not burn). Turn off the heat entirely.
4. Create the Creamy Sauce: Crucial Step – Allow the pan to cool slightly for 1-2 minutes. If the pan is too hot, the yogurt will curdle. Add the Greek yogurt, Parmesan cheese, and 1/4 cup of the reserved pasta water (or broth) to the pan. Whisk vigorously until smooth and creamy. If the sauce is too thick, add more liquid one tablespoon at a time until desired consistency is reached.
5. Combine & Serve: Add the cooked pasta and chicken back into the skillet with the sauce. If using spinach, add it now (the residual heat will wilt it perfectly). Toss everything together until the pasta is evenly coated.
6. Garnish: Top with fresh parsley and extra black pepper or red pepper flakes if you like a kick. Serve immediately.

Meal Prep & Storage

• Fridge: Store in airtight containers for up to 4 days.
• Reheating: Greek yogurt sauces can separate if overheated. Reheat in the microwave on 50% power in short bursts, stirring in between. Add a splash of water or broth to bring the creaminess back.
• Freezing: Not recommended, as the yogurt sauce texture may become grainy upon thawing.

Why This Recipe Works for Your Goals

• High Protein: Greek yogurt adds a protein boost to the sauce, combined with lean chicken breast.
• Gut Friendly: Yogurt provides probiotics (if added after high heat subsides), and whole wheat pasta offers fiber for digestion.
• Lower Fat: Swapping heavy cream for Greek yogurt significantly cuts down on saturated fat while maintaining that luxurious texture.

Want to explore more healty recipes? Check out our Healthy Dinner Ideas.