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Healthy Garlic Parmesan Chicken Pasta

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A lighter take on creamy pasta classics featuring whole wheat pasta, Greek yogurt, and a garlicky Parmesan sauce, perfect for busy weeknights.

Ingredients

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  • 8 oz whole wheat penne or fettuccine
  • 2 tbsp olive oil, divided
  • 3 garlic cloves, minced
  • 1 lb boneless skinless chicken breasts, cut into 1-inch cubes
  • Salt and black pepper, to taste
  • 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%–2%)
  • 1/2 cup plain non-fat Greek yogurt
  • 1/2 cup freshly grated Parmesan cheese
  • 2 cups baby spinach (optional)
  • Fresh parsley, chopped, for garnish

Instructions

  1. Bring a large pot of salted water to a boil. Add the whole wheat pasta and cook according to package directions until al dente. Before draining, reserve about 1/4 cup of the pasta water. Drain and set the pasta aside.
  2. Heat 1 tbsp olive oil in a large nonstick skillet over medium heat. Season chicken with salt, pepper, paprika, and Italian seasoning. Add the chicken to the skillet and cook for 5–6 minutes, turning occasionally, until golden and cooked through (internal temp 165°F / 74°C). Transfer the chicken to a plate and set aside.
  3. Add the remaining 1 tbsp olive oil to the same skillet. Sauté minced garlic for 30–60 seconds until fragrant—do not let it brown.
  4. Sprinkle in the flour and stir to form a light roux. Cook for about 30 seconds to remove the raw flour taste.
  5. Slowly pour in the chicken broth while whisking constantly to prevent lumps. Add the milk and whisk until the sauce thickens, about 2–3 minutes.
  6. Reduce heat to low. Stir in Greek yogurt until smooth and fully incorporated. Add Parmesan cheese and stir until melted. If the sauce is too thick, add reserved pasta water gradually to achieve the desired consistency.
  7. Return the chicken and any accumulated juices to the skillet. Add the cooked pasta and spinach (if using). Toss to coat everything evenly and wilt the spinach.
  8. Divide among plates. Garnish with chopped parsley and a little extra Parmesan. Serve immediately.

Notes

For a quicker meal, use cooked rotisserie chicken. For gluten-free, swap in a GF flour blend and gluten-free pasta. For dairy-free, consider cashew cream and nutritional yeast.

Find it online: https://www.mealbreeze.com/healthy-garlic-parmesan-chicken-pasta/