Description
Tender chicken and al dente pasta in a creamy garlic sauce made with Greek yogurt instead of heavy cream. This healthy version has 60% fewer calories than traditional recipes without sacrificing any of the rich, comforting flavor!
Ingredients
1.5 pounds boneless, skinless chicken breasts
12 ounces whole wheat pasta (penne, fusilli, or bow tie)
8 cloves fresh garlic, minced
2 cups low-sodium chicken broth
1 cup plain Greek yogurt (non-fat or 2%)
1/4 cup grated Parmesan cheese
2 tablespoons olive oil (divided)
2 tablespoons fresh lemon juice
2 cups fresh spinach
1 cup cherry tomatoes, halved
1 teaspoon Italian seasoning
1/2 teaspoon red pepper flakes (optional)
1 teaspoon salt
1/2 teaspoon black pepper
Fresh basil for garnish
Reserved pasta water as needed
Instructions
1. Bring a large pot of salted water to a boil. Cook pasta according to package directions until al dente. Reserve 1 cup pasta water, then drain.
2. While pasta cooks, pat chicken breasts dry and pound to even 1-inch thickness. Season both sides with salt, pepper, and Italian seasoning.
3. Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add chicken and cook for 6-7 minutes without moving until golden brown.
4. Flip chicken and cook another 5-6 minutes until internal temperature reaches 165°F. Transfer to a cutting board to rest.
5. In the same skillet, add remaining 1 tablespoon olive oil and reduce heat to medium. Add minced garlic and red pepper flakes, stirring for 30-45 seconds until fragrant.
6. Pour in chicken broth and scrape up browned bits from the pan. Simmer for 2-3 minutes to reduce slightly.
7. Remove skillet from heat and stir in Greek yogurt, Parmesan cheese, and lemon juice until smooth and creamy.
8. Add cooked pasta, spinach, and cherry tomatoes to the sauce. Toss until spinach wilts and everything is well coated. Add reserved pasta water if needed to reach desired consistency.
9. Slice rested chicken against the grain into strips. Divide pasta among serving bowls and top with sliced chicken.
10. Garnish with fresh basil and extra Parmesan if desired. Serve immediately.
Notes
For the creamiest sauce, remove the pan from heat before adding Greek yogurt to prevent curdling.
Whole wheat pasta adds fiber, but regular, chickpea, or lentil pasta work beautifully too.
Don’t skip pounding the chicken to even thickness—it’s the key to juicy, evenly cooked meat.
Store leftovers in airtight containers for 4-5 days. Reheat gently at 50% power with a splash of broth.
For dairy-free, use coconut cream instead of yogurt and nutritional yeast instead of Parmesan.
This recipe freezes well for up to 3 months. Freeze chicken separately from pasta for best results.
Customize vegetables based on what you have—zucchini, mushrooms, and bell peppers all work great.
- Prep Time: 15
- Cook Time: 20
- Category: Main Dish
- Method: Stovetop
- Cuisine: Italian-American
Nutrition
- Serving Size: 1.5 cups
- Calories: 425
- Sugar: 4g
- Sodium: 480mg
- Fat: 10g
- Saturated Fat: 2.5g
- Unsaturated Fat: 6.5g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 6g
- Protein: 42g
- Cholesterol: 95mg
Keywords: healthy garlic chicken pasta, light chicken pasta, greek yogurt pasta sauce, healthy creamy pasta, chicken pasta recipe