High-Protein Garlic Parmesan Chicken Pasta

Created on September 5th, 2025 at 04:52 pm

Lightened-up comfort food with real ingredients

At Fitness Food Chef, we believe comfort food can still be clean, and this High-Protein Garlic Parmesan Chicken Pasta proves it. Creamy, cheesy, and totally satisfying—but without the heavy cream or butter—this recipe uses Greek yogurt and low-fat milk to create a rich sauce that won’t weigh you down. With lean chicken breast, whole wheat pasta, and fresh spinach, it fuels your body without the crash. Whether you’re eating clean, meal prepping for the week, or just craving a cozy dinner after a tough workout, this one’s a total game-changer. 💪🍝 It’s quick, nourishing, and full of flavor—your weeknight dinner just got smarter.

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⏱️ Time Breakdown

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Servings: 4

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📝 Ingredients List

• 8 oz whole wheat penne or fettuccine
• 2 tbsp olive oil
• 3 garlic cloves, minced
• 1 lb boneless skinless chicken breasts, cubed
• Salt and black pepper, to taste
• 1/2 tsp paprika
• 1/2 tsp Italian seasoning
• 1 tbsp whole wheat flour
• 1 cup low-sodium chicken broth
• 1/2 cup low-fat milk (1% or 2%)
• 1/2 cup plain non-fat Greek yogurt
• 1/2 cup freshly grated Parmesan cheese
• 2 cups baby spinach (optional but highly recommended)
• Fresh parsley, chopped (for garnish)

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✨ Kitchen Tools You’ll Need

This recipe doesn’t require fancy gadgets, just a few reliable kitchen basics to keep everything simple and stress-free:

• Large skillet or frying pan
• Large pot (for pasta)
• Sharp knife
• Cutting board
• Measuring cups & spoons
• Mixing spoon or spatula
• Whisk
• Colander

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👩‍🍳 Step-by-Step Beginner-Friendly Instructions

1. Cook the Pasta
   Bring a large pot of salted water to a boil. Add pasta and cook until al dente. Reserve 1/4 cup of pasta water before draining. Set pasta aside.
2. Sauté the Chicken
   While the pasta cooks, heat 1 tbsp olive oil in a large skillet over medium heat. Add chicken, season with salt, pepper, paprika, and Italian seasoning. Cook 5–6 minutes, flipping occasionally, until golden and cooked through. Transfer to a plate.
3. Start the Sauce Base
   In the same skillet, add the remaining 1 tbsp olive oil. Stir in minced garlic and sauté for 30–60 seconds until fragrant (don’t brown it).
4. Create the Roux
   Sprinkle flour into the garlic oil, stir to form a roux, and cook 30 seconds to remove raw flour taste.
5. Add Broth + Milk
   Slowly pour in chicken broth while whisking continuously. Add the milk and whisk for 2–3 minutes until the sauce thickens slightly.
6. Stir in Greek Yogurt + Parmesan 🧀
   Reduce heat to low. Stir in Greek yogurt and Parmesan until smooth and creamy. Add a splash of reserved pasta water if needed to loosen the sauce.
7. Toss & Finish
   Return chicken to skillet. Add pasta and baby spinach. Toss everything together until spinach wilts and pasta is well coated.
8. Serve It Up ✨
   Plate and garnish with fresh parsley and extra Parmesan. Serve immediately!

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💡 Pro Tips

• Storage: Refrigerate leftovers in airtight containers for up to 4 days. Add a splash of broth or milk before reheating to keep it creamy.
• Substitutions: Swap spinach for kale or arugula. No Greek yogurt? Try low-fat sour cream.
• Meal Prep Win: This reheats beautifully, making it great for weekly lunches or macro-friendly meal prep.
• Flavor Boost: Add a spoonful of pesto or a few chopped sun-dried tomatoes if you’re not strict on macros.

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📊 Nutrition Table

Serving Size	Calories	Protein	Carbs	Fat	Fiber	Sugar
1 plate	430	38g	36g	16g	5g	3g

Disclaimer: Nutrition facts are estimated using online tools and may vary based on your ingredients and preparation. Please consult a nutritionist for precise dietary advice.