Healthy Garlic Parmesan Chicken Pasta Recipe

By HKT

You want creamy. You want garlicky. You want pasta. But you also want to feel good about dinner — not like you just inhaled a super-heavy Alfredo. This healthy garlic parmesan chicken pasta hits that sweet spot: lean chicken, a lighter sauce (broth + milk or a little Greek yogurt), real parmesan, and room for veggies. Best part? It’s on the table in about half an hour, and you only need regular pantry stuff.

What You’re Getting in This Recipe

  • Creamy garlic-parm flavor but lighter than the usual cream-bomb versions.
  • Real weeknight timing (about 25–30 minutes).
  • Flexible: add spinach, broccoli, or swap pasta.
  • Image ideas are included so you can turn it into a blog post, reel, or Pinterest pin.

Why This Pasta Actually Counts As “Healthy”

Most creamy chicken pastas are delicious but heavy. This version dials things back without making it sad.

  • Lean protein: using chicken breast or trimmed thighs keeps the protein high.
  • Lighter sauce: instead of only heavy cream, we use broth + milk, then finish with parmesan for flavor.
  • Smart carbs: whole-wheat or high-protein pasta makes you fuller on less.
  • Built-in veggies: spinach, peas, or broccoli can go straight into the pan.

Ingredients 

Main ingredients

  • 1–1.25 lb boneless skinless chicken breasts, cut into bite-size pieces
  • 8–10 oz pasta (penne, rotini, or whole-wheat short pasta)
  • 3–5 cloves garlic, minced
  • 1 cup low-sodium chicken broth
  • ½–¾ cup milk (2% works)
  • ⅓–½ cup freshly grated parmesan
  • 2–3 tbsp plain Greek yogurt (stir in at the end to make it creamy without lots of fat)
  • 1–2 tbsp olive oil
  • ½–1 tsp Italian seasoning, plus salt and pepper
  • 1–2 tsp lemon juice
  • Chopped parsley for garnish

Healthy add-ins

  • 1–2 cups broccoli florets
  • Or big handful of baby spinach
  • ¼ tsp red pepper flakes (if it’s adults-only)
  • Chickpea pasta if you want extra protein

Swaps

  • Chicken thighs instead of breast → juicier, slightly richer
  • Almond milk + 1 tsp cornstarch slurry if you want even lighter dairy
  • Gluten-free pasta
  • No yogurt? Use a splash more milk and a little extra parmesan

Step-by-step Instructions

We’ll do the “pasta in one pot, sauce in skillet” method — simplest for most home cooks.

Step 1: Cook the pasta

  • Boil a large pot of salted water.
  • Cook pasta to al dente (1 minute less than package).
  • Reserve ½ cup pasta water, then drain.

Step 2: Sear the chicken

  • Pat chicken dry.
  • Season with salt, pepper, and Italian seasoning.
  • Heat 1–2 tbsp olive oil in a large skillet over medium-high.
  • Add chicken in one layer; cook 4–6 minutes, stirring once, till browned and cooked through.
  • Transfer chicken to a plate; leave browned bits in the pan.

Step 3: Make the garlic-parm sauce

  • Turn heat to medium.
  • Add a touch more oil if the pan is dry.
  • Add minced garlic and cook 30–45 seconds till fragrant.
  • Pour in chicken broth and milk, scraping up the browned bits.
  • Simmer 2–3 minutes so it slightly thickens.
  • Sprinkle in parmesan a little at a time, whisking so it melts smoothly.

Step 4: Make it “healthy creamy”

  • Take the skillet off the heat.
  • Stir in 2–3 tbsp Greek yogurt — off the heat so it doesn’t curdle.
  • Add lemon juice, taste, and adjust salt and pepper.

Step 5: Bring everything together

  • Add the cooked pasta and the cooked chicken to the skillet.
  • Toss until everything is coated in sauce.
  • If it’s too thick, add a splash of pasta water.
  • Add spinach or broccoli now and let the heat wilt/cook it.
  • Sprinkle parsley and a bit more parmesan on top.

Tips So It Doesn’t Turn Grainy or Dry

  • Use freshly grated parmesan — it melts better.
  • Don’t boil the dairy; keep it at a gentle simmer.
  • Always add yogurt off the heat.
  • Keep extra broth or pasta water nearby — creamy pastas thicken fast.
  • Want stronger flavor? Add more garlic or a pinch of red pepper.
  • Want nicer plating? Hold back a few chicken pieces and lay them on top.

Make-ahead, Store, Reheat

  • Fridge: 3–4 days in an airtight container.
  • Reheat: microwave 60–90 seconds with 1–2 tbsp water or milk, then stir.
  • Freezer: possible, but sauce may separate — better to freeze chicken + pasta and make sauce fresh.
  • Meal prep tip: undercook pasta slightly so it doesn’t get mushy later.

What To Serve With It

  • Simple green salad with lemon vinaigrette
  • Roasted broccoli or green beans
  • Whole-wheat garlic toast
  • Lemon water or light white wine for a “nicer-than-Monday” dinner

Common Questions

  1. Is it actually healthier?
     It’s lighter than the classic cream-based versions because we use broth + milk + yogurt instead of only heavy cream, plus lean chicken and the option for whole-wheat pasta.
  2. Can I use rotisserie chicken?
     Yep. Shred it and add it at the end — just warm it through.
  3. Can I make it dairy-free?
     Use a neutral milk and thicken with a cornstarch slurry, then add nutritional yeast for cheesy flavor.
  4. Can I bake it?
     Yes. Pour it into a baking dish, top with a little parmesan + breadcrumbs, and bake 10–12 minutes at 375°F.

Nutrition Snapshot

  • Servings: 4
  • Calories: about 450–520
  • Protein: 30–35g
  • Carbs: 45–55g
  • Fat: 14–18g

Recipe Card

Healthy Garlic Parmesan Chicken Pasta

  • Prep time: 10 minutes
  • Cook time: 20 minutes
  • Total time: 30 minutes
  • Serves: 4

Ingredients

  • 1–1.25 lb chicken breast, cubed
  • 8–10 oz pasta (whole-wheat if you like)
  • 3–5 cloves garlic, minced
  • 1 cup chicken broth
  • ½–¾ cup milk
  • ⅓–½ cup parmesan, grated
  • 2–3 tbsp Greek yogurt
  • 1–2 tbsp olive oil
  • Salt, pepper, Italian seasoning
  • 1–2 cups spinach or broccoli
  • Lemon juice, parsley

Instructions

  1. Cook pasta; reserve ½ cup pasta water.
  2. Season and sear chicken; set aside.
  3. Sauté garlic; add broth + milk; simmer.
  4. Stir in parmesan; remove from heat; stir in yogurt.
  5. Add pasta + chicken + veg; toss and adjust with pasta water; garnish.

Conclusion

So that’s the whole story — simple ingredients, a lighter creamy sauce, and a method that actually fits between work, kids, and “what’s for dinner?” nights. This healthy garlic parmesan chicken pasta gives you comfort without the food coma, and it’s flexible enough to repeat every week without getting boring (swap the veg, change the pasta, use rotisserie chicken). If you save just one recipe from today, let it be this one — it’s the kind you can make on a Tuesday and still feel like you cooked on purpose.

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 Healthy Garlic Parmesan Chicken Pasta Recipe
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Instructions
  1. Step 1: Cook the pasta Boil a large pot of salted water. Cook pasta to al dente (1 minute less than package). Reserve ½ cup pasta water, then drain.
  2. Step 2: Sear the chicken Pat chicken dry.  Season with salt, pepper, and Italian seasoning.  Heat 1–2 tbsp olive oil in a large skillet over medium-high.  Add chicken in one layer; cook 4–6 minutes, stirring once, till browned and cooked through.  Transfer chicken to a plate; leave browned bits in the pan. 
  3. Step 3: Make the garlic-parm sauce Turn heat to medium. Add a touch more oil if the pan is dry. Add minced garlic and cook 30–45 seconds till fragrant. Pour in chicken broth and milk, scraping up the browned bits. Simmer 2–3 minutes so it slightly thickens. Sprinkle in parmesan a little at a time, whisking so it melts smoothly.
  4. Step 4: Make it “healthy creamy” Take the skillet off the heat. Stir in 2–3 tbsp Greek yogurt — off the heat so it doesn’t curdle. Add lemon juice, taste, and adjust salt and pepper.
  5. Step 5: Bring everything together Add the cooked pasta and the cooked chicken to the skillet. Toss until everything is coated in sauce. If it’s too thick, add a splash of pasta water. Add spinach or broccoli now and let the heat wilt/cook it. Sprinkle parsley and a bit more parmesan on top.

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