Description
A healthy, satisfying, and easy-to-make garlic Parmesan chicken pasta that is perfect for meal prep dinners. This recipe features lean chicken breast, whole wheat pasta, and a lightened-up creamy sauce with Greek yogurt.
Ingredients
Scale
- 1 pound boneless, skinless chicken breast, diced
- 8 ounces whole wheat pasta (penne or rotini)
- 2 tablespoons extra virgin olive oil
- 4 large garlic cloves, minced (about 2 tablespoons)
- 1 cup low-sodium chicken broth
- ½ cup grated Parmesan cheese (freshly grated, about 50g)
- ½ cup Greek yogurt (about 120ml)
- 1 teaspoon dried Italian herbs (basil, oregano, thyme mix)
- ¼ teaspoon red pepper flakes (optional)
- 2 tablespoons fresh parsley, chopped
- Salt and freshly cracked black pepper to taste
- Optional: 1 cup baby spinach or diced zucchini for added vegetables
Instructions
- Prep Your Ingredients (10 minutes): Dice the chicken into bite-sized pieces and mince the garlic. Measure out your broth, yogurt, and Parmesan.
- Cook the Pasta (8-10 minutes): Bring a large pot of salted water to a boil. Add the whole wheat pasta and cook until al dente, about 8-10 minutes. Drain and set aside, reserving ½ cup of pasta water.
- Sauté the Chicken (6-8 minutes): Heat olive oil in a skillet over medium-high heat. Add diced chicken, season with salt and pepper, and cook until golden and cooked through. Remove chicken and set aside.
- Cook the Garlic & Build the Sauce (5 minutes): Reduce heat to medium. Add minced garlic and red pepper flakes (if using) to the skillet and sauté for about 30 seconds until fragrant. Pour in chicken broth and bring to a simmer.
- Add Yogurt, Parmesan & Herbs (3 minutes): Lower heat to medium-low and whisk in Greek yogurt and Parmesan gradually. Add Italian herbs and stir until sauce is creamy and smooth. Add reserved pasta water if sauce is too thick.
- Combine Everything (2-3 minutes): Return cooked chicken to skillet and add drained pasta. Toss gently to coat pasta evenly with sauce. Adjust salt and pepper to taste.
- Finish & Serve: Sprinkle chopped fresh parsley on top. Serve immediately or let cool for meal prep containers.
Notes
Reserve ½ cup pasta water to loosen sauce if needed. Cook garlic gently to avoid bitterness. Use freshly grated Parmesan for best melting and flavor. Reheat leftovers with a splash of broth or milk to restore creaminess. For meal prep, cook pasta fresh each day to avoid mushiness. Optional vegetables like spinach or zucchini can be added near the end of cooking.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Cuisine: Italian-American
Nutrition
- Serving Size: 1 serving (approxima
- Calories: 420
- Sodium: 450
- Fat: 12
- Saturated Fat: 4
- Carbohydrates: 38
- Fiber: 6
- Protein: 35
Keywords: healthy garlic Parmesan chicken pasta, meal prep dinner, easy chicken pasta, whole wheat pasta recipe, creamy garlic chicken pasta, lean chicken dinner