Description
Creamy, lightened-up garlic Parmesan chicken pasta made with Greek yogurt (not cream), tender sautéed chicken, and whole-wheat pasta—ready in about 25 minutes.
Ingredients
10 oz (285 g) whole-wheat or high-protein short pasta (penne/rotini)
1 lb (450 g) boneless, skinless chicken breasts, cut in 1-inch pieces
1 tbsp olive oil
3 cloves garlic, minced
1 cup (240 ml) low-sodium chicken broth
3/4 cup (170 g) plain Greek yogurt (nonfat or 2%)
3/4 cup (60 g) freshly grated Parmesan cheese
1 tsp Italian seasoning
1/2 tsp kosher salt, plus more to taste
1/4 tsp black pepper
2 tbsp chopped fresh parsley, for garnish
Optional add-ins: 2 cups baby spinach or 1 1/2 cups small broccoli florets; pinch red pepper flakes; lemon zest to finish
Instructions
- Cook pasta: Bring a large pot of salted water to a boil. Cook pasta until al dente. Reserve 1 cup pasta water, then drain.
- Season & sear chicken: Pat chicken dry; toss with Italian seasoning, 1/4 tsp salt, and pepper. Heat olive oil in a large skillet over medium-high. Sear chicken in a single layer, 3–4 minutes, turning once, until just cooked through. Reduce heat to medium.
- Garlic & deglaze: Add minced garlic; cook 30 seconds until fragrant. Pour in chicken broth and simmer 1–2 minutes, scraping up browned bits. (Add optional broccoli now; simmer 2–3 minutes until crisp-tender.)
- Make it creamy (off heat): Remove skillet from heat. Whisk in Greek yogurt until smooth, then stir in Parmesan until melted. If using spinach, fold it in to wilt. Season to taste with remaining salt and pepper.
- Toss with pasta: Add drained pasta to the skillet and toss, loosening with splashes of reserved pasta water until the sauce is silky and coats the pasta.
- Finish & serve: Sprinkle parsley (and red pepper flakes or lemon zest if using). Serve immediately.
Notes
Yogurt tip: Take the pan off heat before adding Greek yogurt to prevent curdling; if the pan is very hot, whisk a little warm broth into the yogurt to temper first.
Sauce control: Use reserved pasta water to thin; add extra Parmesan to thicken.
Protein swap: Use chicken thighs, shrimp, or turkey; adjust cook time until done.
Veg boost: Stir in spinach, peas, zucchini, or roasted peppers.
Gluten-free: Use GF pasta and check broth/cheese labels.
Make it spicier: Add 1/4–1/2 tsp red pepper flakes with the garlic.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 520
- Sugar: 3 g
- Sodium: 780 mg
- Fat: 12 g
- Saturated Fat: 5 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 59 g
- Fiber: 7 g
- Protein: 45 g
- Cholesterol: 80 mg