Can I make Healthy Garlic Parmesan Chicken Pasta ahead of time?

Yes, you can prepare it in advance. Cook the pasta and chicken, then store separately from the sauce to prevent it from soaking in too much liquid. Combine and reheat gently before serving.

What’s the best substitute for Greek yogurt in the sauce?

If you don’t have Greek yogurt, plain low-fat sour cream works well. It offers similar creaminess, though it will have a slightly tangier flavor.

How can I make this recipe dairy-free?

Replace the milk with unsweetened almond or oat milk, and swap Parmesan for a dairy-free cheese alternative or nutritional yeast for a cheesy flavor.

Is this recipe suitable for meal prep?

Absolutely. Portion it into individual containers, store in the fridge for up to 3 days, and reheat with a splash of broth or milk for the best texture.

Can I freeze Healthy Garlic Parmesan Chicken Pasta?

Yes, but the texture of the sauce may change slightly upon thawing due to the yogurt. Freeze in airtight containers for up to 2 months and reheat slowly to restore creaminess.

What vegetables go well in this dish?

Broccoli, mushrooms, zucchini, and bell peppers work beautifully. Adding more vegetables boosts fiber and nutrition without overpowering the garlic-Parmesan flavor.

Healthy Garlic Parmesan Chicken Pasta Recipe – 3 Secrets to Creamy Pasta Without Heavy Cream

Description

This Healthy Garlic Parmesan Chicken Pasta Recipe combines creamy, garlicky goodness with lean chicken, whole wheat pasta, and fresh spinach. Perfect for a quick, wholesome weeknight dinner without the guilt.

Ingredients

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 recommended)
Fresh parsley, chopped (for garnish)

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Instructions

Bring a large pot of salted water to a boil. Add whole wheat pasta and cook according to package instructions until al dente. Reserve 1/4 cup pasta water, drain, and set aside.
While pasta cooks, heat 1 tbsp olive oil over medium heat in a large skillet. Add cubed chicken, season with salt, pepper, paprika, and Italian seasoning. Cook 5–6 minutes until golden and cooked through. Transfer to a plate.
In the same skillet, add remaining olive oil. Sauté minced garlic for 30–60 seconds until fragrant.
Sprinkle in whole wheat flour, stir to form a light roux, and cook 30 seconds. Slowly whisk in chicken broth, then milk, and cook until slightly thickened.
Reduce heat to low. Stir in Greek yogurt until fully incorporated, then Parmesan until melted. Add reserved pasta water if sauce is too thick.
Return chicken to skillet with pasta and spinach. Toss until spinach wilts and pasta is coated in sauce.
Serve hot, garnished with parsley and extra Parmesan if desired.

Notes

You can swap Greek yogurt for plain low-fat sour cream if needed.
Gluten-free pasta or zucchini noodles make great alternatives for dietary needs.
Add vegetables like mushrooms, broccoli, or roasted red peppers for extra flavor and nutrients.