Name: Healthy Garlic Parmesan Chicken Pasta
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: American
Ingredients: 2 boneless, skinless chicken breasts (about 1 lb / 450g); 1 tablespoon olive oil; ½ teaspoon garlic powder; ½ teaspoon Italian seasoning; Salt & black pepper, to taste; 8 oz (225g) whole wheat or protein pasta; 1 tablespoon olive oil (or butter); 4 cloves garlic, minced; 1½ tablespoons flour (whole wheat or all-purpose); 1½ cups low-fat milk (or unsweetened almond milk); ½ cup low-sodium chicken broth; ⅓ cup freshly grated Parmesan cheese; 1 cup spinach (optional); 1 tablespoon chopped fresh parsley (for garnish)

This Healthy Garlic Parmesan Chicken Pasta is everything I want in a weeknight meal—comforting, creamy, and full of flavor, yet light enough to fit into a balanced lifestyle. With tender seared chicken breast, whole wheat pasta, and a velvety garlic-Parmesan sauce, this dish feels indulgent while keeping calories in check. It’s quick, nourishing, and incredibly satisfying.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

For the chicken:

2 boneless, skinless chicken breasts (about 1 lb / 450g)

1 tablespoon olive oil

½ teaspoon garlic powder

½ teaspoon Italian seasoning

Salt & black pepper, to taste

For the pasta and sauce:

8 oz (225g) whole wheat or protein pasta

1 tablespoon olive oil (or butter)

4 cloves garlic, minced

1½ tablespoons flour (whole wheat or all-purpose)

1½ cups low-fat milk (or unsweetened almond milk)

½ cup low-sodium chicken broth

⅓ cup freshly grated Parmesan cheese

1 cup spinach (optional, for extra greens)

1 tablespoon chopped fresh parsley (for garnish)

Directions

Cook the pasta: I start by boiling the pasta in salted water until al dente, then drain and set it aside.

Cook the chicken: I season the chicken with garlic powder, Italian seasoning, salt, and pepper. Then I heat olive oil in a large skillet over medium heat and cook the chicken for about 5–6 minutes per side until it’s golden and fully cooked (internal temp 165°F / 74°C). I remove it from the pan and slice it.

Make the sauce: In the same skillet, I add olive oil and minced garlic, sautéing for about 30 seconds. Then I whisk in the flour and cook it for 1 minute. Gradually, I pour in the milk and chicken broth while whisking until the sauce thickens, around 3–4 minutes.

Add cheese and combine: I stir in the Parmesan cheese until it melts into a smooth, creamy sauce. Then I toss in the cooked pasta and spinach, mixing until everything is evenly coated.

Finish: I top the pasta with sliced chicken and garnish with fresh parsley. It’s best served warm.

Servings and timing

Servings: 4

Prep time: 10 minutes

Cook time: 20 minutes

Total time: 30 minutes

Calories: Approximately 380 kcal per serving (depending on pasta and milk choice)

Variations

I sometimes swap the chicken for shrimp or tofu for a pescatarian or vegetarian twist.

For a richer sauce, I use a splash of half-and-half or cream instead of milk.

Adding vegetables like broccoli, zucchini, or mushrooms gives it extra texture and nutrients.

I like to use chickpea or lentil pasta when I want a higher protein version.

For a dairy-free option, I use nutritional yeast in place of Parmesan and almond milk for the base.

Storage/Reheating

I store leftovers in an airtight container in the refrigerator for up to 3 days. When reheating, I add a splash of milk or broth to loosen the sauce and warm it in the microwave or on the stovetop over low heat. I avoid freezing it, as the creamy sauce may separate after thawing.

FAQs

How can I make this gluten-free?

I use gluten-free pasta and replace the flour with a gluten-free alternative like rice flour or cornstarch. Be sure to check labels for hidden gluten in broth or seasonings.

Can I make this recipe ahead of time?

Yes, I often cook the chicken and pasta ahead, then prepare the sauce fresh when ready to serve. This keeps the texture creamy and fresh-tasting.

What can I substitute for Parmesan cheese?

If I need a dairy-free or vegan version, I use nutritional yeast. Otherwise, Pecorino Romano or Grana Padano are great substitutes.

Is it possible to add more protein?

Absolutely. I use high-protein pasta or add Greek yogurt to the sauce. Sliced boiled eggs or extra chicken breast also work well for meal prep.

Can I use frozen spinach instead of fresh?

Yes, I just thaw and squeeze out excess water before adding it to the sauce. It blends in easily and still adds that green boost.

Conclusion

This Healthy Garlic Parmesan Chicken Pasta brings everything I want in a weeknight dinner—easy prep, balanced ingredients, and bold, comforting flavors. Whether I keep it simple or load it up with extra veggies, it’s always a hit. It’s a go-to dish I can count on for a satisfying and nutritious meal in under 30 minutes.

Recipe: