Healthy Garlic Parmesan Chicken Pasta

Created on July 29th, 2025 at 01:16 pm

Garlic Parmesan Chicken Pasta (Healthy & High-Protein)

Creamy, cheesy comfort with none of the guilt! This healthy pasta recipe is packed with protein and flavor—perfect for a clean weeknight dinner or gym-fueling meal prep.

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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:

• 8 oz whole wheat spaghetti (or pasta of choice)
• 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 recommended)
• Fresh parsley, chopped (for garnish)

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👩‍🍳 Step-by-Step Instructions:

1. Cook the Pasta
   Bring a pot of salted water to a boil. Cook pasta until al dente, reserving 1/4 cup of pasta water. Drain and set aside.
2. Sauté the Chicken
   In a large nonstick skillet, heat 1 tbsp olive oil over medium. Add chicken and season with salt, pepper, paprika, and Italian seasoning. Cook 5–6 minutes, flipping occasionally until golden and fully cooked. Remove and set aside.
3. Make the Sauce Base
   In the same pan, heat remaining olive oil. Sauté garlic for 30–60 seconds until fragrant (not browned). Stir in flour and cook 30 seconds, forming a roux. Slowly whisk in chicken broth and then milk. Cook 2–3 minutes until slightly thickened.
4. Cream It Up 🧄🧀
   Lower heat and stir in Greek yogurt until creamy. Add Parmesan and mix until melted. Thin with reserved pasta water as needed.
5. Combine Everything
   Return chicken to the pan. Add pasta and spinach (if using). Toss until everything’s well coated and spinach is wilted.
6. Serve Hot 🍝
   Plate it up with a sprinkle of parsley and extra Parmesan. Serve immediately!

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💡 Pro Tips:

• Storage: Let pasta cool completely before storing. Keep in an airtight container in the fridge for up to 4 days.
• Reheating: Add a splash of broth or milk before reheating to bring the sauce back to life.
• Make It Even Leaner: Swap Parmesan for nutritional yeast for a dairy-light version.
• Serving Ideas: Pair with a crisp side salad or roasted veggies for extra fiber and crunch.

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📊 Nutrition Info (Per Serving):

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.