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Close-up of garlic parmesan chicken pasta with golden seared chicken, spinach, creamy parmesan sauce, and fresh parsley in a white bowl

Garlic Parmesan Chicken Pasta

A lighter, high-protein take on classic garlic parmesan chicken pasta. Creamy, clean, and ready in 30 minutes. Perfect for weeknights, meal prep, and anyone who wants comfort food that actually supports their goals.
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Prep Time 10 minutes
Cook Time 25 minutes
Servings 4

Equipment

  • Large pot (for pasta)
  • Large nonstick skillet or sauté pan
  • Cutting board and chef's knife
  • Measuring cups and spoons
  • Whisk
  • Wooden spoon or spatula

Ingredients
  

  • 8 oz whole wheat penne or fettuccine
  • 1 lb boneless skinless chicken breasts, cubed
  • 2 tbsp olive oil, divided
  • Salt and black pepper, to taste
  • ½ tsp paprika
  • ½ tsp Italian seasoning
  • 3 garlic cloves, minced
  • 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

Instructions
 

  • Bring a large pot of salted water to a boil. Cook whole wheat pasta according to package instructions until al dente. Reserve ¼ cup pasta water before draining. Drain and set aside.
  • Heat 1 tablespoon olive oil in a large skillet over medium heat. Add cubed chicken, season with salt, pepper, paprika, and Italian seasoning. Cook 5–6 minutes, flipping occasionally, until golden and fully cooked through. Transfer to a plate and set aside.
  • In the same skillet, add the remaining tablespoon of olive oil. Sauté minced garlic 30–60 seconds until fragrant. Sprinkle in flour and stir to form a roux. Cook 30 seconds.
  • Slowly whisk in chicken broth, then add milk. Whisk continuously until the sauce thickens, about 2–3 minutes.
  • Reduce heat to low. Stir in Greek yogurt until fully incorporated and smooth. Add grated Parmesan and stir until melted. Adjust consistency with reserved pasta water as needed.
  • Return the chicken to the skillet. Add cooked pasta and spinach. Toss everything together until fully coated and spinach is just wilted.
  • Divide into bowls, garnish with fresh parsley and extra Parmesan, and serve immediately.

Notes

  • Pasta options: Penne, rotini, farfalle, or rigatoni all work. Use whole wheat or high-protein pasta for extra fiber and staying power.
  • Chicken shortcut: Use leftover cooked chicken or shredded rotisserie chicken to cut prep time significantly.
  • Sauce consistency: Too thick? Add reserved pasta water, one tablespoon at a time, until you hit the right texture.
  • Yogurt tip: Keep heat on low when adding Greek yogurt. High heat causes it to curdle. Low and slow keeps the sauce silky.
  • Parmesan tip: Freshly grated from the block melts far better than pre-shredded. Worth the extra 60 seconds.
  • Storage: Store in an airtight container in the fridge for up to 4 days. Add a splash of broth or milk when reheating to restore the sauce's creaminess.
  • Meal prep: This doubles beautifully. Make a full batch on Sunday and lunches are handled for most of the week.