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Healthy Garlic Parmesan Chicken Pasta

Healthy Garlic Parmesan Chicken Pasta You’ll Crave Again and Again

This Healthy Garlic Parmesan Chicken Pasta is a high protein, low calorie dish perfect for clean eating, featuring a creamy sauce made with Greek yogurt.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 plates
Course: Dinner
Cuisine: American
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Pasta
  • 8 oz Whole Wheat Pasta
For the Chicken
  • 1 lb Boneless Skinless Chicken Breasts
For the Sauce
  • 2 tbsp Olive Oil Can be swapped with avocado oil
  • 3 cloves Garlic Minced; powdered garlic is a substitute
  • 2 tbsp Whole Wheat Flour Cornstarch is a gluten-free alternative
  • 1 cup Low-Sodium Chicken Broth Vegetable broth works well
  • 1/2 cup Low-Fat Milk (1% or 2%)
  • 1 cup Plain Non-Fat Greek Yogurt Replaces heavy cream
  • 1/4 cup Freshly Grated Parmesan Cheese Nutritional yeast is a great vegan substitute
For Seasoning and Extras
  • 1 tsp Paprika
  • 1 tsp Italian Seasoning
  • Salt To taste
  • Black Pepper To taste
  • Baby Spinach Optional, can substitute with kale
  • 2 tbsp Fresh Parsley For garnish

Equipment

  • large pot
  • skillet
  • whisk
  • Measuring cups
  • Measuring spoons

Method
 

Step-by-Step Instructions
  1. Cook pasta by boiling salted water and adding whole wheat pasta. Cook until al dente, approximately 8-10 minutes. Reserve 1/4 cup pasta water, drain, and set aside.
  2. In a skillet, heat olive oil over medium heat, add cubed chicken, and season with paprika, Italian seasoning, salt, and pepper. Cook until golden and cooked through, about 6-8 minutes. Remove chicken from skillet.
  3. In the same skillet, add minced garlic and whole wheat flour. Cook for 30 seconds, then whisk in chicken broth and milk. Simmer for 2-3 minutes until thickened.
  4. Reduce heat to low; stir in Greek yogurt and Parmesan cheese until smooth and creamy.
  5. Add the cooked chicken back to the skillet with the drained pasta and spinach, tossing to coat in the sauce.
  6. Garnish with parsley and serve immediately.

Nutrition

Serving: 1plateCalories: 350kcalCarbohydrates: 45gProtein: 32gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 80mgSodium: 400mgPotassium: 600mgFiber: 6gSugar: 4gVitamin A: 10IUVitamin C: 15mgCalcium: 20mgIron: 15mg

Notes

Always add Greek yogurt off the heat to prevent curdling. Use fresh ingredients for best flavor and adjust seasonings to taste. Reserve pasta water for sauce consistency adjustments.

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