Garlic Parmesan Chicken Pasta (Print-Friendly Version)
Creamy, cheesy pasta with lean chicken in a lighter Greek yogurt sauce - balanced nutrition that doesn't sacrifice flavor.
# What You Need:
→ Pasta
01 -
225g whole wheat penne or fettuccine
→ Protein
02 -
450g boneless skinless chicken breasts, cubed
→ Sauce Base
03 -
2 tbsp olive oil
04 -
3 garlic cloves, minced
05 -
1 tbsp whole wheat flour
06 -
240ml low-sodium chicken broth
07 -
120ml low-fat milk (1% or 2%)
08 -
120g plain non-fat Greek yogurt
09 -
50g freshly grated Parmesan cheese
→ Seasonings
10 -
Salt and black pepper, to taste
11 -
1/2 tsp paprika
12 -
1/2 tsp Italian seasoning
→ Add-ins & Garnish
13 -
60g baby spinach (optional)
14 -
Fresh parsley, chopped (for garnish)
# How to Make It:
01 -
Bring a large pot of salted water to a boil. Cook the whole wheat pasta according to package directions until al dente. Drain and set aside.
02 -
While pasta cooks, heat olive oil in a large skillet over medium heat. Add minced garlic and sauté for 30 seconds until fragrant.
03 -
Add cubed chicken to the skillet. Season with salt, pepper, paprika, and Italian seasoning. Cook until chicken is golden and cooked through, about 5-7 minutes.
04 -
Sprinkle flour over the chicken and stir to coat. Cook for 1 minute to remove the raw flour taste.
05 -
Gradually pour in chicken broth while stirring constantly to prevent lumps. Add milk and bring mixture to a gentle simmer until it starts to thicken, about 2-3 minutes.
06 -
Reduce heat to low. Stir in Greek yogurt and Parmesan cheese until smooth and creamy. Adjust seasoning if needed.
07 -
If using spinach, add it to the sauce and stir until wilted. Add the cooked pasta to the skillet and toss until thoroughly coated with sauce.
08 -
Divide pasta among serving bowls and garnish with chopped fresh parsley and additional Parmesan if desired.
# Additional Tips:
01 -
This healthier version uses Greek yogurt and low-fat milk instead of heavy cream and butter for a protein-rich, lighter sauce that still delivers creamy texture.
02 -
Perfect as a post-workout meal with balanced macronutrients to support muscle recovery.
03 -
For meal prep, store in airtight containers in the refrigerator for up to 3 days.