Garlic Parmesan Chicken Pasta: Easy & Healthy
A high-protein, easy weeknight dinner featuring tender chicken and a luscious garlic parmesan sauce made with Greek yogurt. Dinner .
I remember this one particular evening, the light was fading outside, painting the kitchen in soft, gray tones. The day had been just… a lot. You know those days? I was craving something deeply comforting, the kind of food that warms you from the inside out. My mind immediately went to a creamy pasta, but my body was asking for something a little kinder. I stood there, looking in the fridge, and saw a tub of Greek yogurt next to the chicken. A little lightbulb went off. I wondered if I could capture the soul of a decadent pasta dish without the heaviness. So, I started playing. Sizzling the chicken, blooming the garlic, and then carefully whisking in the yogurt with a little bit of that magical, starchy pasta water. The sauce came together like a dream, clinging to the pasta in the most perfect way. It tasted… wow. It was rich, savory, and had this bright little tang that cut through the richness beautifully. It felt like a discovery, a little secret just for me. Now, it’s my go-to recipe for when I need that hug in a bowl, a reminder that nourishing yourself can and should feel absolutely wonderful.
Why You'll Adore This Pasta
- **Incredibly Creamy, Surprisingly Light**: The magic here is the Greek yogurt. It creates this velvety, rich sauce that feels just like a classic cream sauce, but it’s packed with protein and has a lovely, subtle tang that keeps it from feeling heavy. You get all the comfort without the post-pasta slump. Honestly, it's a game-changer.
- **Ready in Under 30 Minutes**: This is the weeknight dinner hero you've been looking for. From the moment you start the water for the pasta to the final sprinkle of parsley, you’re looking at less than 30 minutes. It’s perfect for those days when you need something delicious and wholesome on the table, fast.
- **A Flavor Powerhouse**: Don't let the simple ingredient list fool you. The combination of sharp, fragrant garlic, nutty and salty Parmesan cheese, and tender, savory chicken is just sublime. Each bite is layered with flavor, and a final squeeze of lemon or sprinkle of fresh herbs just makes it all sing.
- **Wholesome & Satisfying**: Between the lean chicken breast and the Greek yogurt, this meal is wonderfully high in protein. It fills you up and keeps you satisfied for hours, making it a meal you can feel genuinely good about serving to yourself and your loved ones. It’s comfort food that truly comforts.
This pasta feels so decadent, but it’s wonderfully light. My family asks for it every single week!
Essential Ingredient Guide
- Plain Greek Yogurt: This is our secret weapon for a creamy, healthy sauce. I always reach for full-fat plain Greek yogurt—it has the richest texture and is less likely to curdle when heated. The key is to take it off the heat before you stir it in, or to temper it with a little warm pasta water. Its gentle tang is what makes the whole dish feel so bright and balanced, so don't skip it!
- Boneless, Skinless Chicken Breast: A beautiful, lean protein that carries the flavors of the sauce so well. I like to cut the chicken into small, uniform, bite-sized pieces. This ensures they cook quickly and evenly, staying juicy and tender. Patting them completely dry with a paper towel before they hit the pan is my little trick for getting that gorgeous golden-brown sear.
- Freshly Grated Parmesan Cheese: Please, please, if you can, buy a wedge of Parmesan and grate it yourself. The pre-shredded kind often has anti-caking agents that prevent it from melting smoothly into the sauce. The flavor of a real block of Parmigiano-Reggiano is also just… unparalleled. It’s nutty, salty, and adds a depth of flavor that is so essential to this dish. It's the soul of the sauce.
Complete Cooking Process
- Always save more pasta water than you think you'll need. It's liquid gold for adjusting your sauce's consistency.
- Take the pan completely off the heat before adding the yogurt. This prevents the sauce from splitting or curdling.
- Taste your sauce before adding the cooked pasta. You might want to adjust the salt or add a pinch of pepper.
This is the calm before the delicious storm, and my favorite part of the process. I put on some soft music, pour a glass of water, and just settle in. Start by getting your pasta water on to boil; hearing that gentle rumble is the starting pistol. While it heats, you can chop your chicken into small, even cubes, mince your garlic until it’s almost like a paste, and grate that beautiful block of Parmesan. Having everything ready—your little bowls of ingredients all lined up—makes the cooking part feel like a graceful dance. It turns cooking from a chore into a truly mindful, relaxing practice.
Once the pasta is bubbling away, the real magic begins in the skillet. First, searing the chicken. You want to hear that confident sizzle the moment it touches the hot oil. Give the pieces space so they can get a lovely golden crust instead of just steaming. Once they’re cooked, take them out and set them aside. In that same pan, you'll soften the garlic. Oh, the smell! It fills the entire house. Be so careful not to let it burn; you want it fragrant and sweet, not bitter. This is where you lay the foundation of flavor for the entire dish.
Now for the part that feels like a little bit of alchemy. You'll use chicken broth and that precious, starchy pasta water to deglaze the pan, scraping up all those delicious browned bits from the chicken. This is pure flavor. Once that’s simmering, you'll take the pan off the heat—this is crucial!—and gently whisk in the Greek yogurt and Parmesan cheese until it melts into a smooth, velvety sauce. It’s a delicate step, but so worth the care. The texture is just heavenly, and it all happens in just a minute or two. Wow.
Pro Tips for Perfection
Following these little steps makes the process feel effortless and ensures a perfect result every single time. It’s all about the small details.
Frequently Asked Questions
→Can I use something other than Greek yogurt for the sauce?
You certainly can, but it will change the dish! Full-fat sour cream would be the closest substitute, offering a similar tang and creaminess. Cream cheese could also work for a richer, denser sauce, but you'd need to thin it out more. Honestly, though, the Greek yogurt is what makes this recipe special—it provides that perfect balance of creamy texture and bright flavor while keeping it light and high in protein. I'd really encourage you to try it this way first!
→What kind of pasta shape is best for this recipe?
Oh, a great question! I personally love using pasta shapes that have plenty of nooks and crannies for the sauce to cling to. Something like fusilli, rotini, or cavatappi is just perfect. The spirals and ridges grab every last bit of that creamy garlic parmesan goodness. A classic penne or rigatoni would also be lovely, as the sauce can get inside the tubes. A long pasta like fettuccine or linguine works too, but I find the shorter shapes make for a more satisfying bite.
→How do I prevent my chicken from becoming dry?
The key to juicy chicken is twofold: don't overcook it and use high heat. Cut your chicken into small, uniform pieces so they cook quickly. Get your pan nice and hot before adding the chicken, which gives it a beautiful sear on the outside while locking in the juices. It should only take a few minutes per side. Remember, it will get a little extra heat when you add it back to the sauce at the end, so it's okay if it's just barely cooked through when you first take it out of the pan.
→Can I add some vegetables to this dish?
Absolutely! This recipe is a wonderful canvas for adding some greens. My favorite way is to wilt a few large handfuls of fresh spinach into the sauce right at the end, just before adding the pasta. Steamed or roasted broccoli florets, asparagus tips, or even sweet peas would also be delicious. Just stir them in along with the cooked chicken and pasta. It's a fantastic way to make it an even more complete and nourishing one-pan meal.
→Can I make this recipe gluten-free?
Yes, it’s very easy to adapt! Simply substitute your favorite gluten-free pasta and cook it according to the package directions. I find that lentil or chickpea pastas work particularly well here, as they add even more protein. Also, just double-check that your chicken broth is certified gluten-free, as some brands can have hidden gluten. The rest of the ingredients are naturally gluten-free.
→What is the best way to reheat leftovers?
Yogurt-based sauces can be a little tricky to reheat, as high heat can make them separate. The best way is to do it gently on the stovetop over low heat. Add the pasta to a small saucepan with a splash of milk or chicken broth to help loosen the sauce and bring back its creamy consistency. Stir it frequently until it's just warmed through. I'd avoid the microwave if you can, as it tends to heat things unevenly and can make the sauce grainy.
→Could I use chicken thighs instead of breasts?
Of course! Chicken thighs would be incredibly delicious here. They have a bit more fat, which means they are more flavorful and harder to overcook. Just be sure to use boneless, skinless thighs and cut them into bite-sized pieces just like you would with the breasts. You may need to cook them for a minute or two longer to ensure they are cooked through. The flavor will be a little richer, which is never a bad thing!
→How is this different from other creamy chicken recipes?
Recipe Origin & History
Skill Level Explained
This recipe is rated as Easy because it involves basic cooking techniques like boiling pasta and pan-searing chicken. The sauce comes together quickly in one pan, and the steps are straightforward and sequential. The only tricky part is ensuring the yogurt doesn't curdle, which is easily avoided by removing the pan from the heat. It's a perfect dish for a beginner cook looking to make something impressive and delicious.
Best Season to Make
This is a wonderful year-round recipe. Its comforting, creamy nature makes it perfect for a cozy autumn or winter evening. However, its lightness and the bright tang from the Greek yogurt also make it feel perfectly appropriate for a warm spring or summer night, especially when served with lots of fresh herbs and a squeeze of lemon.
Taste & Texture Profile
Taste:
Savory and creamy with a bright, tangy finish from the yogurt and rich umami from the Parmesan.
Texture:
- Outside: Pasta is tender, chicken is lightly seared and firm.
- Inside: Chicken is juicy and tender.
- Bite: A satisfying, comforting bite with chewy pasta and tender chicken coated in a smooth sauce.
Silky, smooth, and incredibly creamy without any heaviness.
Make Ahead Tips
While this dish is best made fresh, you can definitely prep the components ahead of time to make assembly even quicker. The chicken can be cubed and seasoned, and the garlic can be minced. Store them in separate airtight containers in the refrigerator for up to 24 hours. You can also pre-grate your Parmesan cheese. This makes the final cooking process feel incredibly fast and seamless for a weeknight.
Leftover Ideas
Cooking Timeline
0-2 min: Bring a large pot of salted water to a boil. Prep your ingredients: cube chicken, mince garlic, grate cheese.
2-12 min: Cook pasta according to package directions. While it cooks, season and sear the chicken in a hot skillet until golden brown. Remove chicken from skillet.
12-15 min: Sauté garlic in the same skillet, then deglaze with chicken broth. Let it simmer and reduce.
15-17 min: Remove skillet from heat. Whisk in Greek yogurt, Parmesan, and reserved pasta water until smooth.
17-20 min: Return the cooked pasta and chicken to the skillet. Toss everything to combine, garnish with parsley, and serve immediately.
Equipment & Shopping
Equipment You'll Need:
- A well-seasoned cast iron skillet is my favorite for this, as it gives an unbeatable sear to the chicken. However, any large, heavy-bottomed skillet will work wonderfully.
- Using a microplane grater for the Parmesan cheese will give you fluffy, fine shreds that melt beautifully and evenly into the sauce, preventing any graininess.
Shopping List:
- Pasta (fusilli, penne, etc.)
- Boneless, skinless chicken breast
- Olive oil
- Garlic
- Low-sodium chicken broth
- Plain full-fat Greek yogurt
- Parmesan cheese (a block!)
- Fresh parsley
Ingredient Prep Guide
Cut the chicken into uniform 1-inch pieces to ensure they all cook at the same rate.
Patting the chicken completely dry before seasoning is the secret to getting a great golden-brown crust.
Mince the garlic very finely so that its flavor infuses the entire sauce without leaving large, pungent pieces.
Bring the Greek yogurt to room temperature for about 15-20 minutes before using it. This helps prevent it from curdling when it's added to the warm sauce.
Temperature Guide
Stovetop: Medium-high for searing the chicken, then medium-low for the sauce. Remove from heat entirely for adding the yogurt.
Oven: Not required for this recipe
Safe Internal Temp: 165°F (74°C) for chicken
Perfect Pairings
A crisp, simple green salad with a lemon vinaigrette.
Steamed asparagus or roasted broccoli.
Warm, crusty garlic bread for sopping up the sauce.
Pro Tips & Mistakes to Avoid
Common Mistakes to Avoid:
- Adding the yogurt while the pan is still on the heat. This is the most common reason for a curdled or split sauce. Always remove it from the heat source first!
- Not reserving pasta water. Plain water or broth won't have the starch needed to help the sauce emulsify and cling to the pasta.
- Overcrowding the pan with chicken. This causes the chicken to steam instead of sear, resulting in a pale, rubbery texture.
- Using pre-shredded Parmesan cheese. It often contains additives that can make the sauce grainy instead of smooth.
Flavor Boosters:
- A squeeze of fresh lemon juice at the very end brightens up all the flavors and cuts through the richness.
- A pinch of nutmeg in the sauce complements the dairy and adds a subtle, professional touch of warmth.
- Stir in a spoonful of Dijon mustard with the Greek yogurt for an extra layer of tangy complexity.
- Finish with a sprinkle of high-quality flaky sea salt for a little crunch and pop of flavor.
Serving Suggestions
Serve in shallow bowls garnished with extra parsley and freshly cracked black pepper.
Pair with a side of steamed green beans or a simple arugula salad with a lemon vinaigrette.
Offer crusty bread on the side for dipping into the delicious, creamy sauce.
For a heartier meal, serve with a side of roasted cherry tomatoes and asparagus.
Chef's Special Notes
This sauce will thicken as it cools. If you're not serving it right away, you may need to stir in a bit more warm pasta water or broth to loosen it up again.
The flavor of this dish is very different from a slow-cooked meal like crockpot garlic chicken; it's much brighter and fresher, so fresh herbs are key.
Recipe Variations
Spicy Cajun Version: For a bit of warmth and spice, try adding some Cajun seasoning to the chicken along with the salt and pepper. It transforms the dish into something reminiscent of a creamy cajun pasta. You can also add some diced bell peppers and onions for a more complete flavor profile.
Add a Veggie Boost: Wilt in a few handfuls of fresh spinach at the end, or stir in some steamed broccoli florets or sun-dried tomatoes. This adds color, nutrients, and texture, making it an even more well-rounded meal.
Substitutions & Dietary Adaptations
Ingredient Substitutions:
- Chicken Breast → Boneless, skinless chicken thighs or shrimp (Chicken thighs will result in a slightly richer flavor and are more forgiving. If using shrimp, add them in the last few minutes of cooking the sauce, as they cook very quickly.)
- Greek Yogurt → Full-fat sour cream (Sour cream is the best substitute for a similar tangy flavor and creamy texture. Avoid using milk or heavy cream as the primary base, as the recipe's balance relies on the thickness and tang of the yogurt.)
Dietary Adaptations:
- Gluten-Free: Use your favorite brand of gluten-free pasta, cooking it according to the package directions. Also, ensure your chicken broth is certified gluten-free.
- Lower-Carb: Serve the creamy garlic parmesan chicken and sauce over zucchini noodles (zoodles), cauliflower rice, or steamed broccoli instead of traditional pasta.
Garlic Parmesan Chicken Pasta: Easy & Healthy
Creamy garlic parmesan chicken pasta recipe that's actually healthy! This easy, high-protein dinner uses Greek yogurt.
Timing
Prep Time
10 Minutes
Cook Time
20 Minutes
Total Time
30 Minutes
Recipe Details
Ingredients
For the Pasta and Chicken
- 018 oz (225g) your favorite pasta (like fusilli or penne)
- 021 lb (450g) boneless, skinless chicken breast, cut into 1-inch cubes
- 031 tbsp olive oil
- 041/2 tsp salt
- 051/4 tsp black pepper
- 061/4 tsp paprika
For the Creamy Garlic Parmesan Sauce
- 014 cloves garlic, minced
- 021 cup low-sodium chicken broth
- 031 cup plain full-fat Greek yogurt
- 041/2 cup freshly grated Parmesan cheese
- 051/4 cup reserved pasta water
- 06Fresh parsley, chopped, for garnish
- 07Optional: a squeeze of fresh lemon juice
Instructions
First, let's get the pasta going. Bring a large pot of generously salted water to a rolling boil. It should taste like the sea! Add your pasta and cook according to the package directions until it's al dente—tender but with a slight bite. Just before you drain it, carefully scoop out about a cup of the starchy cooking water. This stuff is liquid gold and will help our sauce become velvety smooth. Drain the pasta and set it aside for a moment.
While the pasta is cooking, let's focus on the chicken. Pat the chicken cubes completely dry with a paper towel, then season them with salt, pepper, and paprika. Warm the olive oil in a large skillet or pan over medium-high heat. You want it shimmering. Carefully add the chicken in a single layer, making sure not to overcrowd the pan. Let it cook for about 3-4 minutes per side, until it's beautifully golden brown and cooked through. Remove the chicken from the skillet and set it on a plate.
Now for that incredible sauce, all in the same pan. Reduce the heat to medium-low and add the minced garlic. Sauté for just about 30 seconds to a minute until it's fragrant. Oh, that smell is just divine! Be careful not to let it brown. Pour in the chicken broth, scraping up any browned bits from the bottom of the pan with a wooden spoon—that's all flavor! Let it simmer for a couple of minutes to reduce slightly. Then, and this is important, remove the pan from the heat entirely.
With the pan off the heat, it's time to create the creamy magic. Whisk in the Greek yogurt, the grated Parmesan cheese, and about 1/4 cup of the reserved pasta water. Keep whisking gently until the cheese is melted and the sauce is smooth and creamy. It should look so luscious. Add the cooked chicken and the drained pasta back into the skillet. Toss everything together gently until the pasta and chicken are coated in the sauce. If it seems too thick, add another splash of pasta water. Taste it and see if it needs anything—maybe a squeeze of lemon juice to brighten it up. Serve immediately, garnished with a generous sprinkle of fresh parsley. Just beautiful.
Notes & Tips
- 1The importance of using full-fat Greek yogurt cannot be overstated. Low-fat or non-fat versions have less fat to stabilize them and are much more likely to curdle or split when they come into contact with heat. The full-fat version ensures a silky, smooth sauce every time.
- 2Don't skip reserving the pasta water! The starches in the water help the sauce emulsify and cling to the pasta beautifully. It also helps you control the consistency of the sauce, allowing you to thin it to your desired level without diluting the flavor.
- 3For a little bit of a kick, you can add a pinch of red pepper flakes along with the garlic. It adds a lovely, subtle warmth that plays so nicely with the creamy sauce. This is a simple tweak that can completely change the dish's profile.
Tools You'll Need
- •Large Skillet: A heavy-bottomed skillet, maybe a 12-inch one, is your best friend for this recipe. It distributes heat evenly for a perfect sear on the chicken and gives you plenty of room to build the sauce and toss everything together without making a mess. I love my cast iron for this, but stainless steel works beautifully too.
- •Large Pot: You'll need a good-sized stockpot to cook the pasta properly. Pasta needs lots of room to move around in the boiling water so it can cook evenly and doesn't clump together. A pot that's at least 6-8 quarts is ideal for this amount of pasta.
- •Whisk: A simple wire whisk is essential for bringing the sauce together. It helps you smoothly incorporate the Greek yogurt and melt the Parmesan cheese without any lumps. I find a smaller, more nimble whisk gives me better control than a large, balloon-style one for this task.
- •Microplane Grater: For getting that finely grated Parmesan that melts like a dream, a microplane is perfect. It creates these fluffy, lacy strands of cheese that dissolve almost instantly into the warm sauce, ensuring a smooth, non-gritty texture. It's one of my most-used kitchen tools.
Serving Suggestion
This dish is truly at its most beautiful when served immediately, while the sauce is warm and creamy and clinging to every piece of pasta. I love to spoon it into shallow bowls, which feels both rustic and elegant. A final, generous shower of freshly chopped parsley adds a touch of freshness and a beautiful pop of green color. You can also add another sprinkle of Parmesan cheese right at the table for those who, like me, believe there's no such thing as too much cheese. For a more complete meal, a simple side salad with a light vinaigrette is a perfect companion. The crisp greens and tangy dressing provide a lovely contrast to the rich, creamy pasta. Some crusty bread for mopping up any leftover sauce is also never, ever a bad idea. Honestly, the sauce is so good, you won't want to waste a single drop. It’s a wonderful centerpiece for a cozy weeknight dinner.
Storage Instructions
If you happen to have leftovers, they can be stored in an airtight container in the refrigerator for up to 3 days. The sauce will thicken quite a bit as it chills, which is completely normal. Unlike a mayo-based chicken pasta salad, this dish needs to be reheated gently. The best way to bring it back to life is on the stovetop over low heat. Place the leftover pasta in a small saucepan and add a splash of milk, cream, or chicken broth. This will help loosen the sauce and restore its creamy consistency as it warms up. Stir it gently and constantly until it's heated through. I would advise against using a microwave, as the direct, high heat can cause the yogurt-based sauce to separate or become grainy. Freezing is not recommended for this recipe, as dairy-based sauces tend to split and become watery upon thawing.
Allergy Information
This recipe contains wheat (from the pasta) and dairy (from the Greek yogurt and Parmesan cheese). Please ensure all your ingredients are suitable for your dietary needs. For a gluten-free version, simply use your favorite gluten-free pasta and ensure your chicken broth is certified GF. This recipe is naturally nut-free and soy-free, but always check individual product labels for any potential cross-contamination warnings if you have severe allergies.
The nutritional information provided for this recipe is an estimate and is for informational purposes only. The actual values can vary based on the specific ingredients and brands you use, as well as the exact serving sizes. This information should not be considered a substitute for a professional nutritionist's advice. Please consult with a healthcare professional or a registered dietitian for any specific dietary needs or health concerns.
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