When most people think of pasta, “heavy” usually comes to mind. But we’re here to change that. This Healthy Garlic Parmesan Chicken Pasta delivers all the creamy, cheesy comfort you crave without leaving you feeling sluggish. It’s a balanced, fitness-friendly take on a classic, featuring lean protein, whole grains, and lighter swaps for cream and butter. Think Greek yogurt and low-fat milk creating a silky sauce that hits all the cozy notes but keeps your meal clean. Perfect for quick dinners after a long day or refueling after a tough workout.
Thank you for reading this post, don't forget to subscribe!Why You’ll Love It
Forget those “healthy” pastas that end up bland or dry. This dish is the opposite: creamy, cheesy, and full of flavor. Garlic adds depth, Parmesan gives the indulgent bite, chicken packs in protein, and whole wheat pasta provides long-lasting energy. No heavy cream, butter, or processed cheese just wholesome ingredients that your body actually loves. For extra color and nutrients, toss in a handful of spinach right before serving.
Ingredients
- 8 oz whole wheat penne or fettuccine
- 2 tbsp olive oil
- 3 garlic cloves, minced
- 1 lb boneless skinless chicken breasts, cubed
- 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% or 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. Cook the Pasta
Bring a large pot of salted water to a boil. Cook the whole wheat pasta until al dente. Reserve 1/4 cup pasta water before draining it helps loosen the sauce later. Set pasta aside.
2. Season and Cook the Chicken
Heat 1 tbsp olive oil in a large skillet over medium heat. Add cubed chicken, season with salt, pepper, paprika, and Italian seasoning. Cook for 5–6 minutes until golden and cooked through. Transfer to a plate and set aside.
3. Make the Garlic Parmesan Sauce
Add the remaining olive oil to the skillet. Sauté garlic for 30–60 seconds until fragrant. Sprinkle in flour, stir to form a light roux, and cook 30 seconds. Slowly whisk in chicken broth, then milk, until the sauce thickens (2–3 minutes).
4. Add Greek Yogurt and Cheese
Lower heat and stir in Greek yogurt until creamy. Add Parmesan, stirring until melted. If sauce is too thick, loosen with reserved pasta water.
5. Combine and Finish
Return chicken to the skillet, then toss in pasta and spinach. Stir until everything is coated in creamy sauce and spinach is just wilted.
6. Serve Hot
Plate immediately, garnish with parsley and extra Parmesan. Enjoy while warm for the best flavor.
Pro Tips for Perfect Pasta
- Heat yogurt gently to prevent curdling.
- Use freshly grated Parmesan for the best flavor and texture.
- Season chicken well—it builds the flavor for the whole dish.
- Add spinach right at the end to keep it vibrant and tender.
Make It Your Own
Leftovers? This pasta holds up beautifully cold or reheated—just add a splash of milk or broth. Mix in sun-dried tomatoes or a spoonful of pesto for variety. Great for lunches or meal prep: store in airtight containers for up to 4 days.
Why It Works for a Fitness-Focused Lifestyle
This dish balances protein, carbs, and healthy fats without excess calories. Chicken and Greek yogurt fuel your muscles, whole wheat pasta provides energy, and olive oil plus cheese add satisfying flavor. It’s indulgent enough to feel cozy, yet clean enough to support your goals.
Nutrition Facts (Per Serving – 1 of 4, ~300–350g)
- Calories: 430
- Protein: 38g
- Carbs: 36g
- Fat: 16g
- Fiber: 5g
- Sugar: 3g
- Sodium: 410mg
The Takeaway
Healthy doesn’t have to mean boring. This garlic Parmesan chicken pasta proves you can enjoy comfort food while keeping meals clean, satisfying, and fitness-friendly. Quick to make, packed with flavor, and easy to personalize this one earns a permanent spot on the dinner rotation.