It is 6pm on a busy Tuesday. You are tired and hungry. Dinner needs to happen fast and fresh. This healthy garlic parmesan chicken pasta is exactly what you need right now.
This dish delivers all the comfort of a classic pasta. It feels indulgent and creamy. But it uses smart swaps to keep you feeling light. It is the perfect way to end a long day.
Why You’ll Love This Recipe
This recipe is a total winner for busy families. It is packed with lean protein to keep everyone full. The Greek yogurt creates a velvety sauce without heavy cream. It is a wonderful choice for a healthy reset week.
You only need one skillet for the sauce and chicken. This means minimal cleanup after you finish eating. Your kids will love the cheesy flavor. You will love the hidden nutrients from the fresh spinach.
Simple Method
Making this sauce is easier than you think. You simply whisk yogurt and cheese into the pan. The warmth of the broth melts everything together. Even beginner cooks can master this silky texture. It comes together in just about 35 minutes total.
Ingredients You’ll Need
These simple ingredients are likely already in your kitchen. We use whole wheat pasta for extra fiber and texture.
- 1 lb boneless skinless chicken breast, cubed
- 8 oz whole wheat penne pasta
- 2 cups fresh baby spinach
- 1 tablespoon extra virgin olive oil
- 4 cloves garlic, minced
- 1/2 cup low-sodium chicken broth
- 1/2 cup plain non-fat Greek yogurt, room temperature
- 1/2 cup freshly grated Parmesan cheese
- 1/2 teaspoon dried oregano
- 1/4 teaspoon red pepper flakes
- 1/2 teaspoon sea salt
- 1/4 teaspoon ground black pepper
- 2 tablespoons fresh parsley, chopped
Step-by-Step
- Boil a large pot of salted water and cook the whole wheat pasta according to package instructions until al dente. Reserve 1/2 cup of pasta water before draining.
- Season the cubed chicken with salt, black pepper, and dried oregano.
- Heat olive oil in a large skillet over medium-high heat. Add the chicken and cook until browned and internal temperature reaches 165°F (74°C), about 6-8 minutes.
- Remove the chicken from the skillet and set aside on a plate.
- Reduce the skillet heat to medium. Add the minced garlic and red pepper flakes, sautéing for 1 minute until fragrant.
- Pour in the chicken broth to deglaze the pan, scraping up any browned bits from the bottom. Simmer for 2 minutes.
- Reduce heat to low. Whisk in the Greek yogurt and Parmesan cheese until the sauce is smooth and the cheese has melted. Do not boil, as the yogurt may curdle.
- Add the cooked pasta, chicken, and baby spinach to the skillet.
- Toss all ingredients together until the spinach is wilted and the pasta is evenly coated. Add reserved pasta water 1 tablespoon at a time if the sauce needs thinning.
- Garnish with chopped fresh parsley and serve immediately.
Best Ways to Enjoy It
Serve this pasta in warm, shallow bowls for a cozy feel. It pairs beautifully with a simple side of roasted asparagus. You could also add a crisp green salad on the side. This meal is satisfying and balanced all on its own.
Keep It Fresh
Store any leftovers in an airtight container in the fridge. They will stay delicious for up to three days. When reheating, add a splash of milk or water. This helps the sauce become creamy again. Avoid overheating to keep the chicken tender and juicy.
Tips for Best Results
- Use room temperature Greek yogurt to prevent the sauce from breaking.
- Do not let the sauce boil once the yogurt is added.
- Grate your own Parmesan cheese for the smoothest melting results.
- Save your pasta water to adjust the sauce consistency perfectly.
- Pat the chicken dry before seasoning for a golden brown sear.
- Add the spinach at the very end to keep it bright green.
- Use fresh garlic instead of jarred for the best aromatic flavor.
Ways to Switch It Up
- Swap chicken for sautéed shrimp for a different protein option.
- Add sliced mushrooms or sun-dried tomatoes for extra depth.
- Use gluten-free penne to make this dish allergy-friendly for your family.
- Stir in a spoonful of pesto for a bright herb flavor.
Common Questions
Why did my yogurt sauce curdle?
Yogurt curdles when it gets too hot too fast. Always use low heat and room temperature yogurt. Never let the sauce reach a rolling boil.
Can I use Greek yogurt instead of heavy cream?
Yes, it is a fantastic high-protein substitute. It provides a tangy and rich flavor. It cuts down on fat while keeping the sauce thick.
I hope this simple pasta brings a little ease to your busy week. It is proof that healthy eating can be truly delicious and comforting. Enjoy every bite of this creamy goodness!
— Katie Wood
Ingredients
- 1 lb boneless skinless chicken breast, cubed
- 8 oz whole wheat penne pasta
- 2 cups fresh baby spinach
- 1 tablespoon extra virgin olive oil
- 4 cloves garlic , minced
- 1/2 cup low -sodium chicken broth
- 1/2 cup plain non-fat Greek yogurt, room temperature
- 1/2 cup freshly grated Parmesan cheese
- 1/2 teaspoon dried oregano
- 1/4 teaspoon red pepper flakes
- 1/2 teaspoon sea salt
- 1/4 teaspoon ground black pepper
- 2 tablespoons fresh parsley, chopped
Instructions
- Boil a large pot of salted water and cook the whole wheat pasta according to package instructions until al dente. Reserve 1/2 cup of pasta water before draining.
- Season the cubed chicken with salt, black pepper, and dried oregano.
- Heat olive oil in a large skillet over medium-high heat. Add the chicken and cook until browned and internal temperature reaches 165°F (74°C), about 6-8 minutes.
- Remove the chicken from the skillet and set aside on a plate.
- Reduce the skillet heat to medium. Add the minced garlic and red pepper flakes, sautéing for 1 minute until fragrant.
- Pour in the chicken broth to deglaze the pan, scraping up any browned bits from the bottom. Simmer for 2 minutes.
- Reduce heat to low. Whisk in the Greek yogurt and Parmesan cheese until the sauce is smooth and the cheese has melted. Do not boil, as the yogurt may curdle.
- Add the cooked pasta, chicken, and baby spinach to the skillet.
- Toss all ingredients together until the spinach is wilted and the pasta is evenly coated. Add reserved pasta water 1 tablespoon at a time if the sauce needs thinning.
- Garnish with chopped fresh parsley and serve immediately.
