I made this Healthy Garlic Parmesan Chicken Pasta with lean ingredients—Greek yogurt, low-fat milk, whole wheat pasta, and chicken—so it’s creamy and comforting, yet light and perfect for a clean-eating lifestyle.

Why I’ll Love This Recipe

I love how richly cheesy and garlicky it tastes without feeling heavy. The Greek yogurt gives it a creamy texture without the guilt of cream or butter. The chicken adds protein, whole wheat pasta provides lasting energy, and the garlic delivers the perfect savory kick. Adding spinach brings freshness and color, making this dish both nutritious and satisfying.

Ingredients

Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.

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
½ tsp paprika
½ tsp Italian seasoning
1 tbsp whole wheat flour
1 cup low-sodium chicken broth
½ cup low-fat milk (1% or 2%)
½ cup plain non-fat Greek yogurt
½ cup freshly grated Parmesan cheese
2 cups baby spinach (optional but recommended)
Fresh parsley, chopped (for garnish)

Directions

Cook the pasta in salted boiling water until al dente. Reserve about ¼ cup pasta water, drain, and set aside.
In a nonstick skillet over medium heat, warm 1 tbsp olive oil. Season and cook the cubed chicken with salt, pepper, paprika, and Italian seasoning for 5–6 minutes until golden and cooked through; transfer to a plate.
Using the same skillet, add the remaining olive oil. Sauté the garlic for 30–60 seconds until fragrant. Add the flour, stirring to make a light roux for 30 seconds.
Whisk in chicken broth and milk; cook until the sauce thickens, about 2–3 minutes.
Lower heat, stir in Greek yogurt until smooth, then add Parmesan cheese. If the sauce is too thick, loosen with reserved pasta water.
Return chicken to the skillet, add pasta and spinach (if using), and toss until everything is coated and spinach is wilted.
Serve immediately, garnished with parsley and extra Parmesan.

Servings and Timing

This recipe serves 4.

Prep time: about 10 minutes
Cook time: about 20 minutes
Total time: approximately 30 minutes

Variations

Add sun-dried tomatoes or a spoonful of pesto for extra flavor.
Swap in gluten-free pasta if preferred.
Boost veggie content by adding more spinach or other greens just before serving.

Storage/Reheating

I store leftovers in the fridge for up to 4 days, making sure to cool them completely before refrigerating. When reheating, I gently stir in a splash of broth or milk to refresh the sauce and prevent it from drying out.

FAQs

What if Greek yogurt melts or curdles?

I always reduce the heat before adding the yogurt and stir gently, which helps keep the sauce smooth and creamy.

Can I use regular milk instead of low-fat?

Yes, whole milk works well, though it may make the sauce slightly richer and heavier.

How can I make it spicier?

Adding crushed red pepper flakes or a dash of cayenne pepper gives it a nice spicy kick.

Can I use chicken thighs instead of breasts?

Absolutely, just adjust the cooking time so the thighs are fully cooked and tender.

Is this recipe freezer-friendly?

I don’t recommend freezing this dish because the yogurt-based sauce may change texture after thawing. It’s best enjoyed fresh or refrigerated.

Conclusion

I’m really happy with how this recipe balances creamy, comforting flavors with healthy ingredients. It’s quick, flavorful, and nourishing—a perfect meal to enjoy regularly without feeling weighed down.