I created a Garlic Parmesan Healthy Chicken Pasta that reveals how pasta can be a high protein meal and offers a practical way to add Healthy Chicken Pasta to your weekly meal plan.
I didnt think pasta could be this useful until I made my Garlic Parmesan Healthy Chicken Pasta. I keep picturing nutty whole wheat pasta with a bright tang from plain Greek yogurt, and honestly it feels like a cheat without actually being one.
I made this for nights when I want big flavor but still hit my targets, so it joined my rotation of Healthy Chicken Pasta and Healthy High Protein Meals quickly. Its forgiving, quick, and a little unexpected, which is why I keep telling friends to try it next time they cant decide what to cook.
Ingredients
- Whole grain or chickpea pasta, adds fiber and plant protein for longer fullness
- Chicken breast gives lean protein to build muscle and keep you full
- Greek yogurt swaps in for cream, adds protein and a tangy creaminess
- Parmesan cheese brings salty umami flavor and calcium, use it sparingly
- Baby spinach folds in quickly, gives vitamins, minerals and fresh green color
- Garlic punches up savory depth, may boost immunity and warms the dish
- Olive oil adds healthy fats and smooth mouthfeel, a little goes far
- Lemon juice brightens flavors with tart acidity, cuts richness and tastes fresh
Ingredient Quantities
- 8 oz whole wheat or high protein pasta like chickpea or lentil, uncooked
- 1 lb boneless skinless chicken breasts, cut into bite sized pieces
- 1 tbsp olive oil
- 1 tbsp butter optional for extra richness
- 3 cloves garlic, minced
- 1 cup low sodium chicken broth
- 1/2 cup plain Greek yogurt nonfat or lowfat
- 1/2 cup freshly grated Parmesan cheese plus extra for serving
- 1/4 cup milk skim or 2 percent
- 2 cups baby spinach
- 1 tbsp lemon juice
- Salt and freshly ground black pepper to taste
- 1/4 tsp red pepper flakes optional
- 2 tbsp chopped fresh parsley
How to Make this
1. Bring a large pot of salted water to a boil and cook 8 oz whole wheat or high protein pasta like chickpea or lentil until al dente, following package times; before draining reserve about 1/2 cup of the pasta water for the sauce.
2. While the pasta cooks, heat 1 tbsp olive oil and 1 tbsp butter if using in a large skillet over medium high heat. Season 1 lb bite sized chicken pieces with salt and pepper and cook until golden and no longer pink, about 5 to 7 minutes. Remove chicken to a plate and keep any browned bits in the pan.
3. Reduce heat to medium, add 3 cloves minced garlic and 1/4 tsp red pepper flakes if using, and cook 30 to 45 seconds until fragrant but not browned.
4. Pour in 1 cup low sodium chicken broth to deglaze the pan, scraping up the browned bits, and let it simmer 2 to 3 minutes to reduce a bit.
5. Turn heat to low. Stir in 1/2 cup plain Greek yogurt (non fat or low fat), 1/2 cup freshly grated Parmesan, and 1/4 cup milk. If you’re worried about curdling, whisk a few tablespoons of the hot broth into the yogurt first to temper it, then add to the skillet. Add 1 tbsp lemon juice and stir until smooth.
6. Return the cooked chicken to the skillet and add the drained pasta. Toss to coat everything in the sauce, adding reserved pasta water a splash at a time if the sauce feels too thick or clumpy.
7. Stir in 2 cups baby spinach and cook just until wilted, about 1 to 2 minutes, so it stays bright and fresh.
8. Fold in 2 tbsp chopped fresh parsley, taste and adjust salt and freshly ground black pepper as needed.
9. Serve hot with extra Parmesan grated over the top. Don’t over cook it at this point, you want creamy sauce and juicy chicken, not a dry mess.
Equipment Needed
1. Large pot (5 qt or bigger) to boil the pasta, gives room to stir so it cooks evenly
2. Colander plus a small bowl to catch and reserve about 1/2 cup pasta water
3. Large skillet (12 inch) for browning the chicken and making the sauce
4. Chef’s knife and cutting board for cubing chicken, mincing garlic and chopping parsley
5. Measuring cups and spoons for the broth, yogurt, milk, lemon juice and spices
6. Whisk for tempering the yogurt with hot broth and smoothing the sauce
7. Tongs or a slotted spoon to turn the chicken and toss the pasta in the pan
8. Microplane or box grater for fresh Parmesan
9. Wooden spoon or silicone spatula to scrape up browned bits while deglazing and to stir the spinach
FAQ
Garlic Parmesan Healthy Chicken Pasta Recipe Substitutions and Variations
- Pasta: Swap the whole wheat or chickpea pasta for brown rice or quinoa pasta, or go low carb with spiralized zucchini (zoodles). Zoodles only need 1-2 minutes cooking or they’ll get soggy
- Chicken: Use boneless skinless chicken thighs for more flavor and juiciness, or replace with firm extra-firm tofu for a vegetarian option. Thighs need a bit longer to cook; press and sear tofu first
- Greek yogurt: Substitute lowfat sour cream or 1/2 cup ricotta thinned with a splash of milk. For dairy free try blended silken tofu or unsweetened plain almond yogurt
- Parmesan: Swap freshly grated Pecorino Romano or Asiago if you want a sharper taste, or use 2 tablespoons nutritional yeast to keep it dairy free and still cheesy
Pro Tips
– Salt the pasta water like the ocean. High protein pastas taste bland if you skip it, so be generous; it seasons the pasta from the inside and saves you from oversalting the sauce later.
– Pat the chicken dry and cut the pieces even, dont crowd the pan. A hot, mostly empty skillet gives better browning and those browned bits give the sauce way more flavor. If the chicken steams it gets rubbery and boring.
– Temper the yogurt and keep the heat low. Whisk a few tablespoons of the hot broth into the yogurt first so it wont split, then add it back slowly. Also try to use room temp yogurt not fridge-cold, that makes curdling less likely.
– Use the reserved pasta water like a secret weapon and finish with acid. Add small splashes of the starchy water to get a silky sauce, and add the lemon right at the end so the dish tastes bright not flat. If you make leftovers, add a little water or milk when reheating so it doesnt dry out.
Garlic Parmesan Healthy Chicken Pasta Recipe
I created a Garlic Parmesan Healthy Chicken Pasta that reveals how pasta can be a high protein meal and offers a practical way to add Healthy Chicken Pasta to your weekly meal plan.
4
servings
537
kcal
Equipment: 1. Large pot (5 qt or bigger) to boil the pasta, gives room to stir so it cooks evenly
2. Colander plus a small bowl to catch and reserve about 1/2 cup pasta water
3. Large skillet (12 inch) for browning the chicken and making the sauce
4. Chef’s knife and cutting board for cubing chicken, mincing garlic and chopping parsley
5. Measuring cups and spoons for the broth, yogurt, milk, lemon juice and spices
6. Whisk for tempering the yogurt with hot broth and smoothing the sauce
7. Tongs or a slotted spoon to turn the chicken and toss the pasta in the pan
8. Microplane or box grater for fresh Parmesan
9. Wooden spoon or silicone spatula to scrape up browned bits while deglazing and to stir the spinach
Ingredients
-
8 oz whole wheat or high protein pasta like chickpea or lentil, uncooked
-
1 lb boneless skinless chicken breasts, cut into bite sized pieces
-
1 tbsp olive oil
-
1 tbsp butter optional for extra richness
-
3 cloves garlic, minced
-
1 cup low sodium chicken broth
-
1/2 cup plain Greek yogurt nonfat or lowfat
-
1/2 cup freshly grated Parmesan cheese plus extra for serving
-
1/4 cup milk skim or 2 percent
-
2 cups baby spinach
-
1 tbsp lemon juice
-
Salt and freshly ground black pepper to taste
-
1/4 tsp red pepper flakes optional
-
2 tbsp chopped fresh parsley
Directions
- Bring a large pot of salted water to a boil and cook 8 oz whole wheat or high protein pasta like chickpea or lentil until al dente, following package times; before draining reserve about 1/2 cup of the pasta water for the sauce.
- While the pasta cooks, heat 1 tbsp olive oil and 1 tbsp butter if using in a large skillet over medium high heat. Season 1 lb bite sized chicken pieces with salt and pepper and cook until golden and no longer pink, about 5 to 7 minutes. Remove chicken to a plate and keep any browned bits in the pan.
- Reduce heat to medium, add 3 cloves minced garlic and 1/4 tsp red pepper flakes if using, and cook 30 to 45 seconds until fragrant but not browned.
- Pour in 1 cup low sodium chicken broth to deglaze the pan, scraping up the browned bits, and let it simmer 2 to 3 minutes to reduce a bit.
- Turn heat to low. Stir in 1/2 cup plain Greek yogurt (non fat or low fat), 1/2 cup freshly grated Parmesan, and 1/4 cup milk. If you're worried about curdling, whisk a few tablespoons of the hot broth into the yogurt first to temper it, then add to the skillet. Add 1 tbsp lemon juice and stir until smooth.
- Return the cooked chicken to the skillet and add the drained pasta. Toss to coat everything in the sauce, adding reserved pasta water a splash at a time if the sauce feels too thick or clumpy.
- Stir in 2 cups baby spinach and cook just until wilted, about 1 to 2 minutes, so it stays bright and fresh.
- Fold in 2 tbsp chopped fresh parsley, taste and adjust salt and freshly ground black pepper as needed.
- Serve hot with extra Parmesan grated over the top. Don't over cook it at this point, you want creamy sauce and juicy chicken, not a dry mess.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 263g
- Total number of serves: 4
- Calories: 537kcal
- Fat: 14.9g
- Saturated Fat: 5.7g
- Trans Fat: 0.1g
- Polyunsaturated: 1g
- Monounsaturated: 5g
- Cholesterol: 95mg
- Sodium: 303mg
- Potassium: 559mg
- Carbohydrates: 41g
- Fiber: 5g
- Sugar: 3g
- Protein: 46g
- Vitamin A: 750IU
- Vitamin C: 7mg
- Calcium: 206mg
- Iron: 1.5mg