Healthy Garlic Parmesan Chicken Pasta Recipe

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At Fitness food Chef, we know the first thing that usually comes to mind when someone mentions pasta: heavy. Most people picture a dish that leaves you feeling stuffed and sluggish. That’s exactly why we made this version! This Healthy Garlic Parmesan Chicken Pasta is creamy and cheesy but it’s also clean, balanced, and made to support your training. We focused on lean protein, simple ingredients, and lighter swaps that still gives you the cozy, comforting feeling you get with traditional recipe. This version uses healthy substitutes for heavy cream and butter – Greek Yogurt and low-fat milk to create a light but rich sauce. It’s one of those meals we keep in rotation when we want something quick, filling, and clean after a long day or tough workout. You’re going to love it.

Why We Love It

If you’re like us, you’ve probably tried “healthy” pasta that ends up bland, dry, or just plain sad. This one isn’t like that at all. It’s got that creamy, cheesy bite from Parmesan and Greek yogurt, but doesn’t leave you feeling heavy. The garlic adds depth, the chicken brings the protein, and the whole wheat pasta gives you those long-lasting carbs your body actually needs.

We didn’t use heavy cream, butter, or processed cheese. Just real ingredients your body can make a good use of. If you want a little green, just add in a handful of spinach.

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)

Instructions

1. Cook the Pasta

Bring a large pot of salted water to a boil. Add whole wheat pasta and cook according to package instructions until al dente. Before draining, save about 1/4 cup of the pasta water–it helps loosen the sauce later if needed. Drain it and set it aside.

2. Season and Cook the Chicken

While the pasta cooks, heat 1 tablespoon of olive oil over medium heat in a large nonstick skillet. Add cubed chicken breast, then season with salt, pepper, paprika, and Italian seasoning. Cook the chicken for about 5–6 minutes, flip it occasionally, until it gets golden on the outside and cooked through. transfer the chicken to a plate and set aside.

3. Build the Garlic Parmesan Sauce

In the same skillet, add the remaining tablespoon of olive oil. Stir in the minced garlic and sauté for 30–60 seconds, until fragrant. Don’t let it brown because it turns bitter fast.

Next, sprinkle in the whole wheat flour and stir it into the garlic oil to form a light roux. Cook for about 30 seconds to remove the raw flour taste. Then, slowly pour in the chicken broth while whisking constantly to avoid lumps. Add the milk and continue whisking until the sauce begins to thicken—this should take 2–3 minutes.

4. Add Greek Yogurt and Cheese

Reduce the heat to low and stir in the Greek yogurt. Mix well until fully incorporated—this creates a creamy texture without the heaviness of cream. Add the grated Parmesan cheese and stir until it melts into the sauce. If the sauce feels too thick, add a splash or two of your reserved pasta water until it reaches your desired consistency.

5. Combine and Finish

Return the cooked chicken to the skillet along with any juices that collected on the plate. Toss in the cooked pasta and add the spinach if using. Stir everything together until the pasta and chicken are fully coated in the creamy sauce and the spinach is just wilted.

6. Serve Hot

Divide the pasta among plates and garnish with chopped parsley and a sprinkle of extra Parmesan. Serve immediately for the best flavor and texture.

For the Best Outcome

Let the yogurt heat gently (not boil). It keeps the sauce smooth and prevents it from curdling. If you want a little extra flavor, use freshly grated Parmesan instead of pre-packaged shredded—it makes a difference in both taste and texture.

Also, don’t skip seasoning the chicken. The flavor you build in that step really carries through the whole dish. And if you’re adding spinach, do it right before serving so it stays bright and just barely wilted.

Our Favorite Ways to Use It Again

We’ve had this pasta cold the next day and it was still good. You can also stir in a little pesto or sun-dried tomatoes for variety if you’re not prepping for strict macros. It works great for lunches, especially if you double the batch. If you’re meal prepping, portion it into airtight containers and store it in the fridge for up to 4 days, but let it cool completely before doing so. Just add a splash of broth or milk when reheating to keep the sauce smooth.

Why It Fits a Fitness-Focused Routine

If you’re goal is clean, balanced meal then this Healthy Garlic Parmesan Chicken Pasta recipe fits perfectly. You get lean protein from the chicken and Greek yogurt, fiber and complex carbs from the pasta, and healthy fats from olive oil and cheese. The sauce is satisfying without being greasy or overwhelming, and it keeps you full without a crash. We keep coming back to it because it’s a comfort food that doesn’t derail your macros.

Nutrition Facts (Per Serving – 1 of 4, approx. 300–350g)

Note: Values are approximate and may vary based on ingredients used.

What We Think

This pasta is proof that eating clean doesn’t mean giving up real food. It’s quick to make, satisfying to eat, and easy to fit into a fitness-focused lifestyle. If you want to fuel your body the smart way, it does the job beautifully

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