Healthy Garlic Parmesan Chicken Pasta: High Protein Lunch Idea

Name: Healthy Garlic Parmesan Chicken Pasta
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: Italian
Ingredients: 8 oz whole wheat penne or fettuccine; 2 tbsp olive oil; 3 garlic cloves, minced; 1 lb boneless skinless chicken breasts, cubed; 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); Salt and black pepper, to taste; Fresh parsley, chopped (for garnish)

By: Emily parker | Published onJanuary 28, 2026

Healthy garlic parmesan chicken pasta dish served in a bowl

Dinner Recipes

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Healthy Garlic Parmesan Chicken Pasta is a delightful dish that redefines comfort food. Picture tender chicken simmering in a creamy, garlicky sauce, all elegantly tossed with whole wheat pasta. This recipe is perfect for those busy weeknights when you desire a nourishing meal that doesn’t skimp on flavor. It’s a winner for both families and individuals seeking a delicious, health-conscious dinner. Trust me; once you’ve tasted it, you’ll want to add it to your regular rotation!

Reasons to try it

There are countless reasons to fall in love with this recipe. First and foremost, it’s a fantastic weeknight dish that comes together in under 30 minutes, perfect for anyone with a hectic schedule. It strikes a balance between health and indulgence, making it a great option for those trying to eat better without sacrificing taste. Thanks to the whole wheat pasta and Greek yogurt, you’re fueling your body with nutrients while still enjoying a scrumptious, creamy dish.

“I tried this Healthy Garlic Parmesan Chicken Pasta for a quick dinner, and it was an instant family favorite! The sauce was so flavorful, and I loved knowing it was good for us.”

Preparing Healthy Garlic Parmesan Chicken Pasta

To whip up this delicious pasta dish, you’ll start by cooking your whole wheat pasta until it’s al dente. Next, season and cook the chicken until it’s perfectly tender. As it cooks, you’ll be building the rich garlic Parmesan sauce that adds a layer of flavor to the entire dish. Finally, combine everything, and in no time, you’ll have a meal that feels indulgent yet is packed with nutritious ingredients.

What you’ll need

Gather these simple ingredients to create a healthful and tasty dish:

8 oz whole wheat penne or fettuccine
2 tbsp olive oil
3 garlic cloves, minced
1 lb boneless skinless chicken breasts, cubed
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)
Salt and black pepper, to taste
Fresh parsley, chopped (for garnish)

Feel free to swap ingredients based on dietary needs — for instance, you can substitute the chicken with plant-based protein for a vegetarian version!

Cooking method

Step 1: Cook the Pasta

Begin by boiling a pot of water. Add the whole wheat penne or fettuccine and cook according to package instructions until al dente. Drain and set aside.

Step 2: Season and Cook the Chicken

In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the cubed chicken, season with paprika, Italian seasoning, salt, and black pepper, and cook until golden and cooked through, about 5-7 minutes.

Step 3: Build the Garlic Parmesan Sauce

Add the minced garlic to the skillet with the chicken and sauté for about 30 seconds until fragrant. Stir in the whole wheat flour, and cook for another minute to remove the raw flour taste.

Step 4: Add Greek Yogurt and Cheese

Pour in the low-sodium chicken broth and low-fat milk, stirring continuously. Once the sauce begins to thicken, remove it from the heat and mix in the Greek yogurt and freshly grated Parmesan cheese until creamy.

Step 5: Combine and Finish

Return the cooked pasta to the skillet and add the baby spinach if using. Toss everything together, allowing the spinach to wilt slightly, and season with additional salt and pepper if needed.

Step 6: Serve Hot

Plate the pasta and sprinkle with fresh parsley for an elegant touch. Enjoy your Healthy Garlic Parmesan Chicken Pasta hot!

Best ways to enjoy it

For a truly enjoyable dining experience, serve your Healthy Garlic Parmesan Chicken Pasta with a side of garlic bread or a fresh garden salad. A light vinaigrette can complement the creamy pasta beautifully. If you’re feeling adventurous, consider pairing it with roasted vegetables or a zesty lemon wedge for an added burst of flavor.

Storage and reheating tips

To keep any leftovers fresh, store your Healthy Garlic Parmesan Chicken Pasta in an airtight container and place it in the fridge, where it will last for about 3-4 days. For longer storage, consider freezing the pasta; however, the texture of the sauce may change slightly. To reheat, gently warm it in a skillet over low heat, adding a splash of broth or milk to keep the sauce creamy.

Helpful cooking tips

To elevate your cooking experience, consider these pro tips:

For extra flavor, sauté the garlic in a bit of butter before adding it to the chicken.
If you like more greens, feel free to add other vegetables like broccoli or bell peppers alongside the spinach.
Using freshly grated Parmesan cheese enhances the creamy texture; pre-grated varieties can contribute a grainy feel.

Creative twists

Don’t hesitate to get creative with this dish! You might substitute the chicken with shrimp or tofu for a different protein. Adding crushed red pepper or sun-dried tomatoes can amp up the flavor profile, too! For a lower-carb version, replace the pasta with zucchini noodles or spaghetti squash.

Common questions

How long does it take to prepare Healthy Garlic Parmesan Chicken Pasta?

This dish can be prepared in about 30 minutes, making it an excellent choice for busy weeknights.

Can I use a different type of pasta?

Absolutely! Feel free to use any pasta shape you prefer or have on hand. Whole wheat or gluten-free options work well too.

Is there a substitute for Greek yogurt?

If Greek yogurt isn’t available, sour cream can work as a substitute, though it may alter the flavor slightly.

Can I freeze the leftovers?

Yes, you can freeze the Healthy Garlic Parmesan Chicken Pasta; however, the sauce may thicken when reheated. Add a splash of chicken broth or milk to restore creaminess.

How can I make this dish spicier?

For those who enjoy heat, consider adding red pepper flakes while cooking the chicken or topping with a spicy marinara sauce.

Is it possible to make this vegetarian?

Of course! Swap out the chicken for chickpeas or sautéed mushrooms, and use vegetable broth instead of chicken broth for a wonderful vegetarian option.

How can I make this recipe dairy-free?

Use nutritional yeast for a cheesy flavor, substitute the Greek yogurt with dairy-free yogurt, and opt for a dairy-free milk alternative.

What sides pair well with this meal?

Serve Healthy Garlic Parmesan Chicken Pasta with a crisp side salad or steamed vegetables for a complete and balanced meal.

Now that you have all the details, it’s time to roll up your sleeves and enjoy a hearty, healthy meal that everyone at your table will cherish!