Healthy Garlic Parmesan Chicken Pasta Recipe

Introduction

This Healthy Garlic Parmesan Chicken Pasta is a creamy, comforting dish made with wholesome ingredients like whole wheat pasta, lean chicken, and nutrient-packed spinach. It’s a quick weeknight dinner that balances flavor and nutrition effortlessly.

Ingredients

• 8 oz whole wheat penne or fettuccine
• 2 tbsp olive oil
• 3 garlic cloves, minced
• 1 lb boneless skinless chicken breasts, cubed
• 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 but recommended)
• Salt and black pepper, to taste
• Fresh parsley, chopped (for garnish)

Instructions

1. Cook the pasta: Boil 8 oz of whole wheat penne or fettuccine according to package directions. Drain and set aside.
2. Season and sauté the chicken: Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Add 1 pound of cubed chicken, 1/2 teaspoon paprika, 1/2 teaspoon Italian seasoning, salt, and black pepper. Cook until browned and cooked through, about 6–8 minutes.
3. Build the garlic Parmesan sauce: Add the minced garlic and 1 tablespoon whole wheat flour to the skillet. Stir briefly, then slowly pour in 1 cup low-sodium chicken broth and 1/2 cup low-fat milk. Simmer until the sauce thickens slightly.
4. Add Greek yogurt and cheese: Reduce heat to low. Stir in 1/2 cup plain non-fat Greek yogurt and 1/2 cup freshly grated Parmesan cheese until the sauce is smooth and creamy.
5. Combine and finish: Add the cooked pasta and 2 cups baby spinach to the skillet. Toss well until the pasta is coated and the spinach wilts.
6. Serve hot: Garnish with chopped fresh parsley and serve immediately.

Tips & Variations

• For extra flavor, add a pinch of crushed red pepper flakes when sautéing the chicken.
• Swap baby spinach for kale or arugula if preferred.
• Use shredded rotisserie chicken for a faster meal.
• To make it dairy-free, substitute Greek yogurt and Parmesan with coconut yogurt and nutritional yeast respectively.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet over low heat, adding a splash of milk or broth if the sauce thickens too much.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use regular pasta instead of whole wheat?

Yes, feel free to use your favorite pasta type. Whole wheat adds extra fiber and nutrients, but regular pasta works well for this recipe.

Is it possible to prepare this recipe ahead of time?

You can cook the chicken and pasta ahead, but combine with the sauce just before serving to keep the spinach fresh and the pasta from getting mushy.