Are you craving a warm bowl of comfort on a chilly winter evening? This Healthy Garlic Parmesan Chicken Pasta delivers creamy goodness without the heavy cream. It is the perfect way to stay on track with your healthy reset goals.
You can enjoy a decadent-tasting meal while still feeling light and energized. This dish combines lean protein with fiber-rich whole wheat pasta. It is a total win for your busy schedule and your health.
Why You’ll Love This Healthy Garlic Parmesan Chicken Pasta
This recipe is a favorite because it feels like a total cheat meal. We use non-fat Greek yogurt to create a silky, protein-packed sauce. It takes only 35 minutes from start to finish.
This makes it an ideal weeknight dinner for busy families. You get all the savory garlic flavor without the extra calories. It is a satisfying way to fuel your body during the colder months.
The Easy Process
This recipe uses a simple technique to build layers of deep flavor. You sear the chicken first to get a golden, delicious crust. Then, you use the same pan to make the garlic sauce.
Deglazing the pan with broth picks up all the tasty browned bits. Beginners will love how quickly the sauce thickens without any complicated roux. It is a foolproof method for a perfect dinner every time.
What You’ll Need
- 8 oz whole wheat penne pasta
- 1 lb boneless skinless chicken breast, cut into bite-sized pieces
- 2 tablespoons extra virgin olive oil
- 4 cloves garlic, minced
- 1 cup low-sodium chicken broth
- 1/2 cup plain non-fat Greek yogurt, at room temperature
- 1/2 cup freshly grated parmesan cheese
- 2 cups fresh baby spinach
- 1/2 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon crushed red pepper flakes
- 1 tablespoon fresh parsley, chopped
Cooking Steps
- Cook the whole wheat pasta in a large pot of boiling salted water according to package instructions until al dente. Reserve 1/4 cup of pasta water and drain the rest.
- While pasta cooks, season the chicken pieces with salt and pepper.
- Heat 1 tablespoon of olive oil in a large skillet over medium-high heat and sear the chicken until golden brown and cooked through, approximately 6 to 8 minutes. Remove chicken from the pan and set aside.
- Lower the heat to medium and add the remaining tablespoon of olive oil and minced garlic. Sauté for 1 minute until fragrant.
- Pour in the chicken broth and simmer for 3 minutes, deglazing the pan by scraping up any browned bits.
- Reduce heat to low. Whisk in the Greek yogurt and parmesan cheese until the sauce is smooth and the cheese has melted.
- Fold in the cooked pasta, chicken, and fresh baby spinach. Toss until the spinach is wilted and the pasta is thoroughly coated.
- Adjust consistency with reserved pasta water if needed. Garnish with red pepper flakes and fresh parsley.
Best Ways to Enjoy
Serve this pasta in shallow bowls while it is piping hot. Add a sprinkle of freshly cracked pepper for an extra flavor kick. It pairs beautifully with a simple side of roasted broccoli.
For a complete winter meal, serve it with a crisp green salad. A piece of toasted sourdough is great for soaking up the sauce. It is an elegant yet easy meal for any night.
Make-Ahead Advice
This recipe is excellent for your Sunday meal prep routine. Store leftovers in an airtight container in the fridge for 3-4 days. The sauce will thicken as it sits in the refrigerator.
When you are ready to eat, reheat it gently on the stove. Add a splash of broth or milk to loosen the sauce. Avoid the microwave if you want to keep the chicken tender.
Tips for Best Results
- Use room temperature Greek yogurt to prevent the sauce from curdling.
- Keep the heat on low heat when whisking in the yogurt.
- Don’t skip the reserved pasta water for the perfect sauce texture.
- Prep all your ingredients before you start the chicken.
- Add a handful of roasted butternut squash for a cozy winter variation.
- Grate your own parmesan cheese for the smoothest possible melting.
- Pat the chicken dry before seasoning to get a better sear.
Make It Your Own
- Swap the chicken for sautéed shrimp for a quick seafood twist.
- Add extra red pepper flakes if you love a spicy kick.
- Use gluten-free pasta to accommodate dietary needs easily.
- Stir in sun-dried tomatoes for a seasonal twist on the flavor.
Common Questions
Why did my sauce look curdled?
This usually happens if the yogurt is too cold or the heat is too high. Always whisk the yogurt in over low heat. Using room temperature yogurt also helps significantly.
Can I use a different pasta shape?
Absolutely, any short pasta works great here. Rotini or bowties are excellent for catching the creamy sauce. This recipe is very family-friendly and versatile.
Is this recipe good for meal prep?
Yes, it stays delicious for several days. Just be sure to reheat it slowly. Adding a tiny bit of liquid helps bring the sauce back to life.
I hope you love this cozy meal as much as I do. It is the perfect way to warm up your kitchen tonight. Happy cooking!
— Emily
Ingredients
Method
- Cook the whole wheat pasta in a large pot of boiling salted water according to package instructions until al dente. Reserve 1/4 cup of pasta water and drain the rest.
- While pasta cooks, season the chicken pieces with salt and pepper.
- Heat 1 tablespoon of olive oil in a large skillet over medium-high heat and sear the chicken until golden brown and cooked through, approximately 6 to 8 minutes. Remove chicken from the pan and set aside.
- Lower the heat to medium and add the remaining tablespoon of olive oil and minced garlic. Sauté for 1 minute until fragrant.
- Pour in the chicken broth and simmer for 3 minutes, deglazing the pan by scraping up any browned bits.
- Reduce heat to low. Whisk in the Greek yogurt and parmesan cheese until the sauce is smooth and the cheese has melted.
- Fold in the cooked pasta, chicken, and fresh baby spinach. Toss until the spinach is wilted and the pasta is thoroughly coated.
- Adjust consistency with reserved pasta water if needed. Garnish with red pepper flakes and fresh parsley.
