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Healthy Garlic Parmesan Chicken Pasta

Creamy Healthy Garlic Parmesan Chicken Pasta That's Guilt-Free

Enjoy a satisfying and delicious Healthy Garlic Parmesan Chicken Pasta that aligns with your health goals without compromising on taste.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course dinner
Cuisine Italian
Servings 4 servings
Calories 450 kcal

Equipment

  • - Skillet
  • Pot

Ingredients
  

For the Pasta

  • 8 ounces Whole Wheat Penne or Fettuccine substitute with gluten-free pasta if needed

For the Chicken

  • 2 pieces Boneless Skinless Chicken Breasts or use turkey breast or firm tofu as a substitute
  • 1 tablespoon Olive Oil can substitute with avocado oil
  • 1 teaspoon Paprika adjust based on preference
  • 1 teaspoon Italian Seasoning adjust based on preference

For the Sauce

  • 3 cloves Garlic (minced) using fresh garlic is recommended
  • 2 tablespoons Whole Wheat Flour use gluten-free flour for a gluten-free option
  • 2 cups Low-Sodium Chicken Broth or substitute with vegetable broth
  • 1 cup Low-Fat Milk (1% or 2%) or unsweetened plant-based milk
  • 1 cup Plain Non-Fat Greek Yogurt or non-dairy yogurt for a vegan option
  • 1/2 cup Freshly Grated Parmesan Cheese using fresh is encouraged

Finishing Touches

  • 2 cups Baby Spinach (optional) can substitute with kale or Swiss chard
  • Salt to taste
  • Black Pepper to taste

Instructions
 

Directions

  • Boil whole wheat penne or fettuccine in salted water until al dente, about 8-10 minutes. Reserve 1/4 cup of the pasta water before draining.
  • In a skillet, heat olive oil over medium heat. Add cubed chicken seasoned with paprika and Italian seasoning. Cook for 5-6 minutes until golden brown.
  • In the same skillet, sauté minced garlic until fragrant (about 1 minute). Add whole wheat flour to form a roux, then gradually whisk in chicken broth and low-fat milk, cooking until thickened (2-3 minutes).
  • Lower the heat and stir in Greek yogurt and Parmesan cheese until the sauce is creamy. Adjust thickness with reserved pasta water if necessary.
  • Add cooked chicken, drained pasta, and optional spinach to the skillet. Toss everything together until combined.
  • Plate the pasta, garnish with parsley and extra Parmesan, and serve immediately.

Notes

Add a sprinkle of red pepper flakes for an extra kick.
Keyword creamy pasta, easy pasta, guilt-free, healthy dinner, Healthy Garlic Parmesan Chicken Pasta, quick meal