Name: Healthy Garlic Parmesan Chicken Pasta
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: American
Ingredients: 12 oz whole wheat pasta (penne, rotini, or spaghetti); 2 tablespoons olive oil; 1 lb boneless skinless chicken breast, diced; 4 cloves garlic, minced; 1 teaspoon Italian seasoning; 1/2 teaspoon salt; 1/4 teaspoon black pepper; 2 cups broccoli florets (optional); 1 cup low-fat milk or unsweetened non-dairy milk; 1/2 cup grated Parmesan cheese (or dairy-free alternative); 1/4 teaspoon crushed red pepper flakes (optional); Fresh parsley, chopped, for garnish

Light, creamy, and full of protein, this healthy garlic parmesan chicken pasta is my go-to for a satisfying weeknight dinner. Made with whole wheat pasta, lean chicken breast, and a light parmesan sauce, it’s a comfort food favorite without the extra calories. Whether I’m meal prepping or just want something quick and delicious, this dish always hits the spot.

Why You’ll Love This Recipe

I love how this recipe combines simple, wholesome ingredients to create a rich and creamy pasta that doesn’t weigh me down. It’s all done in one pan (aside from boiling the pasta), so cleanup is easy. The balance of protein, fiber, and just the right amount of healthy fat keeps me full and energized. Plus, the optional broccoli makes it a one-dish meal—no sides needed.

Ingredients

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

12 oz whole wheat pasta (penne, rotini, or spaghetti)

2 tablespoons olive oil

1 lb boneless skinless chicken breast, diced

4 cloves garlic, minced

1 teaspoon Italian seasoning

1/2 teaspoon salt

1/4 teaspoon black pepper

2 cups broccoli florets (optional)

1 cup low-fat milk or unsweetened non-dairy milk

1/2 cup grated Parmesan cheese (or dairy-free alternative)

1/4 teaspoon crushed red pepper flakes (optional)

Fresh parsley, chopped, for garnish

Directions

I cook the pasta according to package directions, then drain and set it aside.

In a large skillet, I heat olive oil over medium heat. I season the chicken with salt, pepper, and Italian seasoning, then cook it until golden and fully cooked—usually about 5 to 7 minutes. I remove the chicken and set it aside.

Using the same skillet, I sauté the garlic for 1 to 2 minutes until it’s fragrant. Then, I add the broccoli and cook it until tender, about 3 to 4 minutes.

I stir in the milk and bring it to a gentle simmer. Slowly, I add the Parmesan cheese while stirring until it melts into a creamy sauce.

I return the cooked chicken and pasta to the skillet, tossing everything well so it’s evenly coated with the sauce. If I want a bit of heat, I add the crushed red pepper flakes.

I serve the pasta warm, garnished with fresh parsley and a little extra Parmesan on top if I feel like it.

Servings and timing

Servings: 4

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Calories per serving: Approximately 380 kcal

Variations

I sometimes swap the chicken for turkey breast or plant-based chicken alternatives.

For a more decadent twist, I add a splash of cream or a spoonful of Greek yogurt to the sauce.

I like to mix in other veggies like spinach, mushrooms, or peas depending on what’s in my fridge.

Gluten-free pasta works great if I need a gluten-free option.

Storage/Reheating

I store leftovers in an airtight container in the fridge for up to 4 days. To reheat, I warm it in a skillet over medium heat with a splash of milk to revive the creaminess. The microwave works too—just cover and heat in 30-second intervals, stirring in between.

Related Recipes:

Homemade Cream of Chicken Soup

FAQs

Can I make this dish dairy-free?

Yes, I’ve used unsweetened almond milk and a dairy-free Parmesan alternative with great results. The flavor is still creamy and satisfying.

What’s the best type of pasta to use?

I usually go with whole wheat penne or rotini, but any shape works—spaghetti, fettuccine, or even chickpea pasta for added protein.

Can I use frozen broccoli?

Absolutely. I just steam it separately or thaw it and toss it into the skillet with the garlic.

How do I keep the sauce from curdling?

I make sure the milk doesn’t boil too rapidly—just a gentle simmer while I stir in the cheese keeps the sauce smooth.

Can I meal prep this recipe?

Yes, it holds up well for 3–4 days in the fridge. I portion it out in containers and add a little fresh parsley after reheating to bring it back to life.

Conclusion

This healthy garlic parmesan chicken pasta is one of those meals I never get tired of. It’s flavorful, comforting, and surprisingly light. Whether I need a quick dinner or a reliable meal prep option, it always delivers. Simple ingredients, big flavor, and easy cleanup—what more could I ask for?

📖 Recipe: