I created Garlic Parmesan Healthy Chicken Pasta to show pasta can be a high-protein meal and to present a Healthy Chicken Pasta option ideal for busy weeknights.
I fell for the bright savory pop in Garlic Parmesan Healthy Chicken Pasta the first time I tried it. It feels indulgent but actually sits squarely in the world of Healthy Chicken Pasta and changed how I think about Healthy High Protein Meals.
Leftovers stay interesting, weeknight dinners stop feeling like a chore, and I find myself talking about it more than I should. You might think pasta and protein cant be best friends, I thought that too, but this one proved me wrong.
If you’re even a little curious you’ll want to see the recipe, it surprised me.
Ingredients
- Lean chicken breast gives lots of protein, low fat, helps muscle growth and satiety
- Whole wheat pasta adds fiber and complex carbs for steady energy, keeps you full longer
- Nonfat Greek yogurt makes sauce creamy, adds protein, cut calories compared to cream
- Parmesan gives savory, salty umami, lots of calcium but watch the sodium
- Fresh spinach is packed with iron, vitamins and fiber, lightens the dish, bright flavor
- Garlic adds sharp aromatic punch, may reduce inflammation and boosts immune support
- Olive oil gives healthy fats, helps absorb nutrients, just use a little for balance
Ingredient Quantities
- 1 lb boneless skinless chicken breasts, cut into bite sized pieces
- 8 oz (about 225 g) whole wheat or high protein pasta
- 1 tbsp olive oil
- 1 small onion, finely chopped
- 3 cloves garlic, minced
- 1 cup low sodium chicken broth
- 1/2 cup nonfat Greek yogurt
- 1/2 cup freshly grated Parmesan cheese, plus extra for serving
- 1 tbsp lemon juice (about half a lemon)
- 1 tsp Italian seasoning
- 1/4 tsp red pepper flakes, optional
- Salt and freshly ground black pepper to taste
- 2 cups fresh baby spinach
- 2 tbsp fresh parsley, chopped
- Optional: 1/4 cup frozen peas or cherry tomatoes for color
How to Make this
1. Cook the pasta in a large pot of salted boiling water according to package directions until just al dente, reserve 1 cup of the pasta cooking water, then drain the pasta and set aside.
2. While pasta cooks heat 1 tbsp olive oil in a large skillet over medium high heat, season the chicken with salt and pepper and cook in the hot oil until browned and cooked through about 5 to 7 minutes, then remove the chicken to a plate.
3. In the same skillet add the finely chopped onion and cook until soft about 3 to 4 minutes, add the minced garlic and cook another 30 to 45 seconds until fragrant, scraping up any browned bits from the bottom.
4. Pour in 1 cup low sodium chicken broth and 1 tbsp lemon juice, bring to a gentle simmer and use a wooden spoon to deglaze the pan and pick up all the flavor.
5. Turn the heat off or to very low, whisk 1/2 cup nonfat Greek yogurt in a small bowl with a few tablespoons of the hot broth to temper it so it won’t split, then stir the yogurt into the skillet along with 1/2 cup freshly grated Parmesan, 1 tsp Italian seasoning and 1/4 tsp red pepper flakes if you want heat; season with salt and pepper to taste.
6. Return the cooked chicken to the skillet, add the drained pasta and toss to coat; add reserved pasta water a little at a time until the sauce reaches the consistency you like, don’t dump it all at once.
7. Stir in 2 cups fresh baby spinach until just wilted, fold in 2 tbsp chopped fresh parsley and the optional 1/4 cup frozen peas or halved cherry tomatoes for color, heat just long enough to warm the peas or soften the tomatoes.
8. Taste and adjust with extra lemon juice salt or pepper, sprinkle more Parmesan over top before serving, and enjoy — it’s high protein and actually tastes like comfort food, don’t be surprised if you want seconds.
Equipment Needed
1. Large pot for boiling the pasta
2. Colander (to drain pasta and catch reserved pasta water)
3. Large skillet (nonstick or stainless)
4. Wooden spoon (for deglazing and stirring)
5. Tongs (to move and toss the chicken and pasta)
6. Chef’s knife
7. Cutting board
8. Small bowl and whisk or fork (to temper the yogurt)
9. Measuring cups and spoons (plus a tablespoon for the oil and lemon)
FAQ
Garlic Parmesan Healthy Chicken Pasta Recipe Substitutions and Variations
- Chicken breasts: swap for boneless turkey breast cut into bite sized pieces, raw shrimp for a faster cook, or firm tofu pressed and cubed if you want it vegetarian; just tweak cook time so protein is fully done.
- Whole wheat pasta: use chickpea or lentil pasta for more protein, regular whole grain pasta if thats what you have, or spiralized zucchini (zoodles) for a low carb option, cook time will change though.
- Nonfat Greek yogurt: substitute light sour cream or low fat cream cheese for creaminess, or blended silken tofu or cashew cream if you need dairy free, add a little lemon or vinegar to brighten it.
- Freshly grated Parmesan: swap with Pecorino Romano or Asiago for similar savory punch, or use nutritional yeast for a dairy free cheesy flavor, just taste for seasoning since salt levels vary.
Pro Tips
1) Temper the yogurt and keep it cool: whisk a few tablespoons of the hot broth into the yogurt first, then stir that back into the skillet with the heat very low or off. If the sauce starts to separate, take it off the heat and whisk in a splash of reserved pasta water to bring it back together.
2) Undercook the pasta a little and use the pasta water like glue: cook pasta about 1 minute less than package time, then finish it in the pan with the chicken and sauce, adding reserved pasta water a tablespoon at a time until silky. Dont dump the water in all at once.
3) Brown the chicken right and dont crowd the pan: cut pieces roughly the same size, get the oil hot so you get good color, then give the chicken a quick rest while you cook the aromatics. That browned fond is flavor gold, so deglaze the pan well with the broth and lemon.
4) Layer bright flavors at the end: add spinach last so it just wilts, finish with fresh lemon zest or extra lemon juice and a generous sprinkle of freshly grated Parmesan. Taste and adjust salt or pepper at the end, not just at the start. If you want ultra creamy swap to whole‑milk yogurt or add a tablespoon of cream.
Garlic Parmesan Healthy Chicken Pasta Recipe
I created Garlic Parmesan Healthy Chicken Pasta to show pasta can be a high-protein meal and to present a Healthy Chicken Pasta option ideal for busy weeknights.
4
servings
515
kcal
Equipment: 1. Large pot for boiling the pasta
2. Colander (to drain pasta and catch reserved pasta water)
3. Large skillet (nonstick or stainless)
4. Wooden spoon (for deglazing and stirring)
5. Tongs (to move and toss the chicken and pasta)
6. Chef’s knife
7. Cutting board
8. Small bowl and whisk or fork (to temper the yogurt)
9. Measuring cups and spoons (plus a tablespoon for the oil and lemon)
Ingredients
1 lb boneless skinless chicken breasts, cut into bite sized pieces
8 oz (about 225 g) whole wheat or high protein pasta
1 tbsp olive oil
1 small onion, finely chopped
3 cloves garlic, minced
1 cup low sodium chicken broth
1/2 cup nonfat Greek yogurt
1/2 cup freshly grated Parmesan cheese, plus extra for serving
1 tbsp lemon juice (about half a lemon)
1 tsp Italian seasoning
1/4 tsp red pepper flakes, optional
Salt and freshly ground black pepper to taste
2 cups fresh baby spinach
2 tbsp fresh parsley, chopped
Optional: 1/4 cup frozen peas or cherry tomatoes for color
Directions
- Cook the pasta in a large pot of salted boiling water according to package directions until just al dente, reserve 1 cup of the pasta cooking water, then drain the pasta and set aside.
- While pasta cooks heat 1 tbsp olive oil in a large skillet over medium high heat, season the chicken with salt and pepper and cook in the hot oil until browned and cooked through about 5 to 7 minutes, then remove the chicken to a plate.
- In the same skillet add the finely chopped onion and cook until soft about 3 to 4 minutes, add the minced garlic and cook another 30 to 45 seconds until fragrant, scraping up any browned bits from the bottom.
- Pour in 1 cup low sodium chicken broth and 1 tbsp lemon juice, bring to a gentle simmer and use a wooden spoon to deglaze the pan and pick up all the flavor.
- Turn the heat off or to very low, whisk 1/2 cup nonfat Greek yogurt in a small bowl with a few tablespoons of the hot broth to temper it so it won’t split, then stir the yogurt into the skillet along with 1/2 cup freshly grated Parmesan, 1 tsp Italian seasoning and 1/4 tsp red pepper flakes if you want heat; season with salt and pepper to taste.
- Return the cooked chicken to the skillet, add the drained pasta and toss to coat; add reserved pasta water a little at a time until the sauce reaches the consistency you like, don’t dump it all at once.
- Stir in 2 cups fresh baby spinach until just wilted, fold in 2 tbsp chopped fresh parsley and the optional 1/4 cup frozen peas or halved cherry tomatoes for color, heat just long enough to warm the peas or soften the tomatoes.
- Taste and adjust with extra lemon juice salt or pepper, sprinkle more Parmesan over top before serving, and enjoy — it’s high protein and actually tastes like comfort food, don’t be surprised if you want seconds.
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: 347g
- Total number of serves: 4
- Calories: 515kcal
- Fat: 12.3g
- Saturated Fat: 3.8g
- Trans Fat: 0.1g
- Polyunsaturated: 1.1g
- Monounsaturated: 4.9g
- Cholesterol: 116.5mg
- Sodium: 315mg
- Potassium: 593mg
- Carbohydrates: 47.6g
- Fiber: 6.4g
- Sugar: 3.3g
- Protein: 50.8g
- Vitamin A: 780IU
- Vitamin C: 10.3mg
- Calcium: 190mg
- Iron: 3.2mg
