Jump to Recipe Print RecipeAs I stirred the pot of simmering garlic-infused sauce, the comforting aroma enveloped my kitchen, evoking memories of family dinners filled with laughter and joy. Today, I’m excited to share my recipe for Healthy Garlic Parmesan Chicken Pasta— a delightful take on a classic that perfectly blends creamy goodness with fresh, wholesome ingredients. This dish not only caters to your taste buds but also supports your clean eating journey, making it an ideal choice for those pressed for time yet craving something filling and nutritious. With protein-packed chicken and whole wheat pasta, it promises a lighter meal that doesn’t compromise on flavor. Curious how to whip up this deliciously satisfying dish? Let’s dive in! Why is Garlic Parmesan Chicken Pasta amazing? Versatile Delight: This recipe easily adapts to your pantry, allowing for swaps like tofu for a vegetarian flair or adding vegetables such as zucchini for extra nutrition. Health-Conscious Choice: Packed with wholesome ingredients, like Greek yogurt and whole wheat pasta, it’s a guilt-free indulgence that supports your health goals without sacrificing flavor. Quick and Easy: In just 30 minutes, you can create a dish that feels gourmet but is simple enough for even novice cooks. If you’re short on time, consider pairing it with a refreshing Hawaiian Chicken Salad for a balanced meal. Crowd-Pleaser: Perfect for family dinners or impressing guests, its creamy goodness appeals to all palates, proving that healthier choices can still be delicious! Homemade Goodness: Say goodbye to fast food! This recipe brings you the comforting flavors of a restaurant while being made right in your own kitchen. Garlic Parmesan Chicken Pasta Ingredients For the Pasta • Whole Wheat Pasta – This forms the base of your dish, delivering complex carbohydrates for sustained energy. For the Chicken • Chicken Breast – A lean protein source that helps build muscle; feel free to substitute with tofu for a vegetarian option. For the Sauce • Olive Oil – A healthy fat for sautéing, enriching the dish with a subtle flavor; avocado oil can be used for variety. • Garlic – Infuses depth and aroma into the sauce; opt for fresh garlic instead of pre-minced for the best taste. • Low-Fat Milk – Creates creaminess without the heaviness of traditional cream; unsweetened almond milk serves as a lower-calorie choice. • Greek Yogurt – Adds creaminess and protein as a healthier alternative to heavy cream; make sure it’s at room temperature to prevent curdling. • Parmesan Cheese – Provides nutritional richness; freshly grated cheese melts and flavors better than pre-shredded. • Whole Wheat Flour – Used to thicken the sauce; cornstarch can be a substitute for a gluten-free version. • Seasonings (Salt, Pepper, Paprika, Italian Seasoning) – Enhance the overall flavor profile of your Garlic Parmesan Chicken Pasta. Step‑by‑Step Instructions for Garlic Parmesan Chicken Pasta Step 1: Cook the Pasta Begin by bringing a large pot of salted water to a boil. Add the whole wheat pasta and cook according to package instructions until al dente, usually around 8-10 minutes. Once cooked, reserve 1/4 cup of the pasta water before draining the rest. This will help to thicken your sauce later on. Step 2: Sauté the Chicken In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the cubed chicken breast, seasoning it generously with salt, pepper, paprika, and Italian seasoning. Cook for about 5-6 minutes, stirring occasionally until the chicken is golden brown and cooked through. Remove the chicken from the skillet and set it aside. Step 3: Sauté the Garlic In the same skillet used for the chicken, add another splash of olive oil if needed, and bring the heat back to medium. Add 4 minced garlic cloves and sauté for 30-60 seconds, until fragrant but not browned. This aromatic base sets the stage for your Garlic Parmesan Chicken Pasta. Step 4: Make the Roux Sprinkle 2 tablespoons of whole wheat flour into the skillet with the garlic. Stir continuously for about 30 seconds to form a roux, which will give your sauce a delightful thickness. Keep an eye on it to ensure it doesn’t burn; a light golden color is perfect. Step 5: Create the Sauce Gradually whisk in 1 cup of low-fat milk and 1 cup of chicken broth to the roux, stirring constantly. Let the mixture simmer for 2-3 minutes until it begins to thicken and bubble. You’ll notice a creamy texture developing that’s perfect for your Garlic Parmesan Chicken Pasta! Step 6: Incorporate Creaminess Reduce the heat to low and stir in 1 cup of Greek yogurt and 1/2 cup of freshly grated Parmesan cheese. Mix until smooth, ensuring the yogurt doesn’t boil to prevent curdling. Adjust the sauce’s thickness by adding the reserved pasta water a little at a time until you reach your desired consistency. Step 7: Combine Chicken and Pasta Return the cooked chicken to the skillet, then fold in the drained pasta. If using, add a handful of fresh spinach as well. Stir the mixture gently for about 2-3 minutes, allowing everything to be well-coated with the delicious sauce and the spinach to wilt slightly. Step 8: Serve and Garnish Once everything is heated through, plate your Garlic Parmesan Chicken Pasta and garnish with chopped parsley and extra Parmesan cheese. This visually appealing addition makes your dish not only tasty but also restaurant-worthy. Enjoy your healthy, homemade meal! How to Store and Freeze Garlic Parmesan Chicken Pasta Fridge: Store leftovers in airtight containers for up to 4 days. This ensures your Garlic Parmesan Chicken Pasta stays fresh and ready to enjoy anytime! Freezer: For longer storage, freeze the pasta in portioned containers for up to 3 months. Remember to leave some space for expansion as it freezes. Reheating: When ready to enjoy, thaw overnight in the fridge before reheating. Warm gently on the stovetop, adding a splash of broth or milk to restore creaminess. Meal Prep: Consider making a double batch for meal prep! This lighter dish is perfect to have on hand for quick, nutritious lunches or dinners throughout the week. Garlic Parmesan Chicken Pasta Variations Feel free to personalize this recipe to suit your tastes and dietary needs, bringing even more deliciousness to your table! Vegetarian: Swap chicken for tofu for a plant-based alternative that still packs a protein punch. This substitution keeps your dish hearty and satisfying. Creamy Vegan: Substitute Greek yogurt with cashew cream or coconut yogurt to achieve that luscious creaminess without dairy. A great option for vegans while adding a unique flavor twist. Gluten-Free: Use gluten-free pasta and cornstarch instead of whole wheat flour for a gluten-free version that retains all the delicious flavors. Your meal won’t be compromised! Flavor Boost: Stir in some pesto or sun-dried tomatoes for a burst of Mediterranean flavor. These swaps can elevate your dish into a savory taste adventure that delights the palate. Extra Veggies: Add seasonal vegetables like broccoli or bell peppers for color and nutrition. These additions will not only enhance the meal but give a satisfying crunch to your dish. Spicy Kick: If you love heat, sprinkle some red pepper flakes into the sautéed garlic or use spicy Italian sausage instead of chicken. This will give your pasta a cheeky twist that spice lovers will adore. Cheesy Goodness: Mix in a blend of mozzarella and Parmesan for an extra cheesy texture, bringing a comforting familiarity to your Garlic Parmesan Chicken Pasta. For more exciting ideas, consider exploring the vibrant flavors in a refreshing Mediterranean Chicken Pasta or an enticing Italian Pasta Salad. Your culinary creativity is the limit! What to Serve with Healthy Garlic Parmesan Chicken Pasta A delightful meal awaits you as you explore perfect pairings to enhance your culinary experience. Crispy Garlic Bread: The warm, buttery slices perfectly complement the creamy pasta, adding a wonderful crunch with every bite. Garden Salad: A refreshing mix of greens, cucumbers, and tomatoes drizzled in a light vinaigrette adds brightness and balances the richness of the pasta dish. Steamed Broccoli: Tender, vibrant green florets provide a nutritious crunch and contrast, enhancing the meal’s overall healthiness while adding color to your plate. Roasted Asparagus: Drizzled with olive oil and seasoned to perfection, the earthy flavors of asparagus effortlessly elevate the buttery garlic notes in your dish. Grilled Lemon Chicken: Bringing out citrusy freshness, this flavorful protein option complements the savory notes of the Garlic Parmesan Chicken Pasta without being overwhelming. Sparkling Water with Lemon: Refreshing and palate-cleansing, this drink keeps your meal light while enhancing the garlic flavors of the pasta. Chocolate Mousse: For dessert, this airy delight contrasts beautifully with the rich, cheesy pasta, leaving you with a blissful end to a satisfying meal. Make Ahead Options These Healthy Garlic Parmesan Chicken Pasta are perfect for meal prep enthusiasts! You can cook the whole wheat pasta and store it in an airtight container for up to 3 days in the refrigerator. Additionally, prepare the chicken, sauce, and garlic roux (without adding yogurt or Parmesan) and refrigerate them for up to 24 hours. To maintain quality, keep the cooked chicken separate from the pasta to prevent sogginess. When you’re ready to serve, simply reheat the chicken and sauce in a skillet, stir in the yogurt and Parmesan, then fold in the pasta. This way, you can enjoy a delicious, homemade meal with minimal effort on busy weeknights! Expert Tips for Garlic Parmesan Chicken Pasta Avoid Curdling: Be careful not to bring the Greek yogurt to a boil. Stir it in at low heat to keep your sauce creamy and smooth. Season Well: Properly seasoning the chicken enhances the overall flavor. Don’t skimp on seasoning during cooking! Pasta Perfection: Ensure your pasta is cooked al dente, as it will continue to cook when combined with the sauce, preventing mushiness. Fresh Ingredients: Opt for fresh garlic and freshly grated Parmesan cheese; they elevate the flavor and texture of your Garlic Parmesan Chicken Pasta significantly. Store Smartly: To keep leftovers fresh, allow the pasta to cool completely before storing in airtight containers, where it can last up to 4 days. Experiment with Veggies: Don’t hesitate to add vibrant vegetables like zucchini or cherry tomatoes for extra nutrition and color in your dish! Healthy Garlic Parmesan Chicken Pasta Recipe FAQs What type of pasta should I use for Garlic Parmesan Chicken Pasta? I recommend using whole wheat pasta for a healthier option that provides complex carbohydrates and more fiber. However, feel free to experiment with gluten-free pasta or even spiralized vegetables like zucchini for a lighter alternative! How long can I store Garlic Parmesan Chicken Pasta in the fridge? You can store leftovers in airtight containers for up to 4 days. To keep the flavors fresh, avoid exposing it to air. Always cool the pasta completely before sealing; this prevents condensation and sogginess. Can I freeze Garlic Parmesan Chicken Pasta? Absolutely! You can freeze your Garlic Parmesan Chicken Pasta in portioned containers for up to 3 months. When freezing, make sure to leave some headspace in the container as the dish may expand as it freezes. What should I do if the sauce is too thick when reheating? If your sauce thickens too much after refrigeration or freezing, simply add a splash of chicken broth or milk while reheating on the stovetop. Stir well until the sauce reaches your desired consistency; this will restore that creamy texture! Can I use Greek yogurt straight from the fridge in the sauce? It’s best to bring Greek yogurt to room temperature before adding it to the sauce. This helps prevent curdling when heated. If you forget, simply take it out of the fridge about 15 minutes before you start cooking to let it warm up a bit. Is there a vegetarian version of Garlic Parmesan Chicken Pasta? Yes! You can swap out the chicken breast for tofu or another protein source like chickpeas. Additionally, load up on fresh vegetables such as bell peppers, mushrooms, or spinach to enhance the nutritional value and flavor of this delicious dish. Deliciously Light Garlic Parmesan Chicken Pasta You'll Love This Garlic Parmesan Chicken Pasta is a healthy and quick dish that blends creamy goodness with wholesome ingredients, perfect for dinner. Print Recipe Pin Recipe Prep Time 10 minutes minsCook Time 30 minutes minsTotal Time 40 minutes mins Servings: 4 servingsCourse: DinnerCuisine: AmericanCalories: 450 Ingredients Equipment Method Nutrition Notes Ingredients 1x2x3x? For the Pasta8 ounces Whole Wheat PastaFor the Chicken1 pound Chicken Breast can substitute with tofu for vegetarian optionFor the Sauce1 tablespoon Olive Oil or avocado oil for variety4 cloves Garlic minced1 cup Low-Fat Milk or unsweetened almond milk1 cup Greek Yogurt at room temperature1/2 cup Parmesan Cheese freshly grated2 tablespoons Whole Wheat Flour or cornstarch for gluten-freeto taste Saltto taste Pepperto taste Paprikato taste Italian Seasoning Equipment large potSkillet Method Step-by-Step InstructionsBring a large pot of salted water to a boil. Add the whole wheat pasta and cook according to package instructions until al dente, around 8-10 minutes. Reserve 1/4 cup of pasta water before draining.Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add cubed chicken breast, seasoning with salt, pepper, paprika, and Italian seasoning. Cook for about 5-6 minutes until golden brown and cooked through. Remove from skillet.In the same skillet, add more olive oil if needed. Add minced garlic and sauté for 30-60 seconds until fragrant.Sprinkle 2 tablespoons of whole wheat flour into the skillet with garlic. Stir continuously for about 30 seconds to form a roux.Gradually whisk in 1 cup of low-fat milk and 1 cup of chicken broth to the roux, stirring constantly. Let simmer for 2-3 minutes until it thickens.Reduce heat to low and stir in 1 cup of Greek yogurt and 1/2 cup of Parmesan cheese until smooth.Return cooked chicken to the skillet and fold in the drained pasta and optional fresh spinach. Stir gently for 2-3 minutes.Plate the Garlic Parmesan Chicken Pasta and garnish with chopped parsley and extra Parmesan cheese. Serve immediately. Nutrition Serving: 1servingCalories: 450kcalCarbohydrates: 45gProtein: 35gFat: 15gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 80mgSodium: 600mgPotassium: 600mgFiber: 5gSugar: 2gVitamin A: 500IUVitamin C: 2mgCalcium: 150mgIron: 2mg NotesAvoid curdling by not boiling the Greek yogurt. Properly season the chicken and ensure pasta is cooked al dente. Store leftovers in airtight containers for up to 4 days. Tried this recipe?Let us know how it was!
