Why You’ll Love This Recipe
Healthy Garlic Parmesan Chicken Pasta is a lighter take on the classic creamy pasta dishes we all love, offering indulgent flavor with a more balanced nutritional profile. This recipe delivers tender chicken, a velvety garlic-Parmesan sauce, and perfectly cooked pasta—all without relying on heavy cream or excessive butter. What I appreciate most is its versatility; I’ve made it using whole-wheat pasta and even chickpea pasta, and both held up beautifully while keeping the dish satisfying and nutritious. The garlic brings warmth, the Parmesan adds depth, and the lighter sauce still feels rich without weighing you down. It’s ideal for weeknight dinners when you want something comforting but not overly heavy. This dish proves that “healthy” and “flavorful” can absolutely coexist on the same plate.
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Healthy Garlic Parmesan Chicken Pasta Recipe
- Total Time: 30 mins
- Yield: 4 servings
- Diet: Low Fat
Description
A lighter, healthier take on garlic parmesan chicken pasta made with tender seasoned chicken, a creamy yogurt-parmesan sauce, and whole-grain or protein pasta.
Ingredients
- 12 oz whole-grain or protein pasta
- 1 lb chicken breasts, diced
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp paprika
- 1/2 tsp salt
- 1/4 tsp black pepper
- 4 cloves garlic, minced
- 1 cup low-sodium chicken broth
- 1 cup plain Greek yogurt
- 3/4 cup grated Parmesan cheese
- 1/2 cup reserved pasta water (as needed)
- 2 tbsp chopped parsley (optional)
Instructions
- Cook pasta according to package directions. Reserve 1/2 cup pasta water and drain.
- Season chicken with garlic powder, onion powder, paprika, salt, and pepper.
- Heat olive oil in a large skillet over medium heat. Add chicken and cook until browned and fully cooked, about 6–8 minutes. Remove and set aside.
- In the same skillet, add minced garlic and cook 1 minute until fragrant.
- Pour in chicken broth and bring to a simmer.
- Lower heat and whisk in Greek yogurt and Parmesan until smooth. Add pasta water as needed to thin the sauce.
- Add cooked chicken and pasta back to the skillet and toss to coat evenly.
- Simmer 1–2 minutes, then remove from heat. Garnish with parsley and serve warm.
Notes
- Use grilled chicken or rotisserie chicken for quicker prep.
- Greek yogurt keeps the sauce creamy with less fat than heavy cream.
- Add spinach or broccoli for extra nutrients.
- Adjust sauce thickness with additional broth or pasta water.
- Prep Time: 10 mins
- Cook Time: 20 mins
- Category: Dinner
- Method: Stovetop
- Cuisine: American
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
Chicken breast
Lean chicken breast keeps the dish light while providing the protein needed to make this pasta a full meal.
Whole-wheat or high-fiber pasta
Using a healthier pasta option boosts fiber and keeps the dish satisfying without relying on heavy sauces.
Olive oil
A small amount of olive oil helps sauté the chicken while adding richness without excess calories.
Garlic
Garlic serves as the aromatic backbone of the dish, providing warmth and depth to the Parmesan sauce.
Low-sodium chicken broth
Broth helps form the base of the sauce, keeping it flavorful while reducing the need for cream.
Parmesan cheese
Freshly grated Parmesan melts into the sauce, offering savory richness without overwhelming the dish.
Greek yogurt
Greek yogurt gives the sauce creaminess and tang while keeping it lighter than traditional cream-based versions.
Baby spinach
Spinach adds color, nutrients, and freshness that balance the Parmesan and garlic beautifully.
Lemon juice
A touch of lemon brightens the sauce and enhances the lighter feel of the dish.
Salt and pepper
Essential seasonings to balance flavors and elevate the taste of the chicken and sauce.
Directions
Begin by cooking the pasta according to package instructions, reserving a small amount of pasta water before draining. In a large skillet, heat olive oil over medium heat and season the chicken with salt and pepper. Sear the chicken until golden and cooked through, then remove it from the skillet and set aside. In the same skillet, add minced garlic and cook briefly until fragrant, being careful not to brown it.
Pour in the chicken broth and bring it to a gentle simmer, scraping up any browned bits from the bottom of the pan. Stir in Greek yogurt and Parmesan cheese, whisking until the sauce becomes smooth and creamy. Add a splash of pasta water if needed to adjust the consistency. Return the cooked chicken to the skillet, along with baby spinach. Allow the spinach to wilt into the sauce.
Add the cooked pasta and toss to coat evenly in the garlic-Parmesan sauce. Finish with lemon juice and adjust seasoning to taste. Serve warm with an additional sprinkle of Parmesan if desired.
Equipment needed :
Here’s what you’ll want to have on hand:
Silicone Spatula – Durable, heat-resistant silicone spatula perfect for mixing, scraping, and spreading. Gentle on non-stick cookware and easy to clean.
Large pot – You’ll need this to boil the whole cabbage head and soften the leaves.
large bowl –Spacious, durable large bowl ideal for mixing, serving, or food preparation. Made from sturdy material and easy to clean.
Sharp knife – For coring the cabbage and slicing out the thick stem in each leaf. A paring knife works best.
Mixing bowl – A big bowl makes it easier to combine your meat and rice filling evenly.
Cutting board – For prepping cabbage leaves and rolling them like a pro.
9×13-inch baking dish – Ideal size to fit your rolled cabbage leaves snugly and prevent them from unraveling.
knife – A sharp, durable kitchen knife perfect for slicing, chopping, and dicing with ease..
Servings and timing
Serves: 4
Preparation time: 10 minutes
Cooking time: 20 minutes
Total time: 30 minutes
Storage/reheating
Store leftovers in an airtight container for up to 3 days. Reheat gently on the stovetop or in the microwave, adding a splash of broth or water to loosen the sauce. This pasta reheats well while maintaining its creamy texture thanks to the Greek yogurt base.
Variations and Customizations
Veggie-Loaded Version
Add mushrooms, cherry tomatoes, or zucchini for extra nutrients and flavor.
High-Protein Option
Use chickpea or lentil pasta to increase protein content.
Spicy Garlic Chicken Pasta
Add crushed red pepper flakes or cayenne for a subtle heat.
Creamier Sauce
Stir in a small amount of light cream cheese for added richness.
Herb-Forward Version
Incorporate basil, parsley, or thyme to deepen the herbal notes.
Lemon-Garlic Twist
Increase the lemon juice and add lemon zest for a brighter profile.
Dairy-Free Option
Use dairy-free Parmesan alternatives and a cashew-based yogurt substitute.
Grilled Chicken Variation
Use grilled chicken strips for a smoky, charred flavor.
Pesto Blend
Add a spoonful of basil pesto to the sauce for a fresh, herbal finish.
Gluten-Free Adaptation
Use gluten-free pasta and ensure all seasonings are gluten-free.
FAQs
Is this pasta dish considered healthy?
Yes, Greek yogurt, whole-wheat pasta, and lean chicken make it lighter without sacrificing flavor.
Can I use heavy cream instead of Greek yogurt?
You can, but the dish will be richer and less healthy.
Can I use rotisserie chicken?
Yes, it’s an excellent shortcut—add it during the final mixing stage.
What type of pasta works best?
Whole-wheat penne, rotini, or bowties hold the sauce well.
Can I make this dish dairy-free?
Yes, substitute dairy-free yogurt and Parmesan alternatives.
Why did my sauce curdle?
Heat that is too high can cause yogurt to curdle. Keep the heat low and add gently.
How do I thicken the sauce?
Add more Parmesan or simmer slightly longer.
Can I freeze leftovers?
Freezing is not recommended due to yogurt-based sauces separating.
Can I add vegetables?
Absolutely—spinach, tomatoes, mushrooms, and broccoli all work well.
What can I serve with this dish?
A side salad or roasted vegetables complement it beautifully.
Conclusion
Healthy Garlic Parmesan Chicken Pasta brings together comfort, balanced nutrition, and fresh flavor in one simple skillet. It provides the creamy richness of a classic pasta dish while staying light enough for everyday meals. With customizable options and a quick preparation time, it’s ideal for busy weeknights, meal prep, or anyone looking to enjoy a wholesome yet satisfying pasta dish. This recipe proves that healthy cooking can remain indulgent and full of flavor without sacrifice.
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