Easy Garlic Parmesan Chicken Pasta – Creamy, Healthy Weeknight Dinner

Looking for a creamy, comforting pasta dish that doesn’t derail your healthy eating goals? This Easy Garlic Parmesan Chicken Pasta delivers big flavor without the heavy cream overload. It’s protein-packed, balanced with veggies, and made with a light, garlicky Parmesan sauce that clings to every noodle. Perfect for busy weeknights, this wholesome dinner comes together in under 30 minutes using simple pantry ingredients.

Tender chicken breast, golden garlic, and a sprinkle of real Parmesan transform basic pasta into a satisfying and nutritious family favorite. One skillet, one pot of pasta, and dinner is done.

Why You’ll Love This Healthy Garlic Parmesan Chicken Pasta

This dish checks all the boxes:

Lightened-up creamy sauce – no heavy cream required

High-protein from lean chicken breast

Family-friendly flavor – garlicky, cheesy, and cozy

Ready in 30 minutes – fast enough for weeknights

Customizable with your favorite pasta or vegetables

This recipe strikes the perfect balance between indulgent and nutritious. Creamy, flavorful, and satisfying—without feeling too rich or heavy.

Ingredients Overview: What You’ll Need
Chicken Breast

Lean and protein-rich, boneless skinless chicken breast is seared until golden and sliced thin. You can also use thighs for more flavor and tenderness.

Pasta

Use whole wheat pasta for fiber or chickpea/lentil pasta for added protein. Classic penne, rotini, fettuccine, or spaghetti all work well. Cook just until al dente.

Garlic

The star of the sauce! Use fresh minced garlic for bold, aromatic flavor. Sauté lightly in olive oil to mellow and deepen the flavor.

Parmesan Cheese

Adds salty, nutty depth to the sauce. Use freshly grated for best melt and taste—pre-shredded versions may not melt smoothly.

Low-Fat Milk or Half & Half

Creates the creamy base without the need for heavy cream. If you want ultra-light, use unsweetened almond milk or cashew milk.

Olive Oil

Used to sauté garlic and cook the chicken. It adds heart-healthy fats and rounds out the sauce.

Broth (Optional)

Low-sodium chicken broth helps stretch the sauce and add flavor without extra fat.

Baby Spinach or Broccoli (Optional)

Add greens or veggies to bulk up the nutrition. Spinach wilts right into the pasta; broccoli can be added to the pasta water in the last 2 minutes of cooking.

Step-by-Step Instructions
1. Cook the Pasta

Bring a large pot of salted water to a boil.

Add 8 oz of pasta and cook 1–2 minutes shy of al dente.

Reserve ½ cup pasta water, then drain and set aside.

Optional: Add broccoli florets to the boiling pasta during the last 2 minutes of cooking.

2. Cook the Chicken

While pasta cooks, heat 1 tbsp olive oil in a large skillet over medium-high heat.

Season 1 lb chicken breast (sliced or diced) with:

½ tsp garlic powder

½ tsp Italian seasoning

Salt and pepper to taste

Sauté 5–6 minutes until golden and cooked through. Remove and set aside.

3. Make the Garlic Parmesan Sauce

In the same skillet, reduce heat to medium. Add 1 tbsp olive oil and 4 minced garlic cloves.

Sauté 1 minute until fragrant—don’t let it brown.

Stir in:

1 tbsp flour (or gluten-free substitute)

Cook 1 minute to form a paste.

Slowly whisk in:

1½ cups milk (or half & half)

Optional: ¼ cup chicken broth

Simmer 3–4 minutes until thickened slightly.

4. Add Cheese & Finish

Stir in ½ cup freshly grated Parmesan until melted and smooth.

Add cooked pasta, reserved chicken, and baby spinach (if using).

Toss to coat, adding a splash of reserved pasta water if needed to loosen the sauce.

Season with salt and pepper to taste.

5. Serve & Garnish

Top with extra Parmesan and freshly cracked black pepper.

Optional: Sprinkle with chopped parsley or red pepper flakes.

Tips, Variations & Substitutions
Pro Tips

Don’t overcook garlic: It turns bitter fast. Sauté only until fragrant.

Use pasta water: It helps emulsify the sauce and cling to noodles.

Add greens: Stir in spinach, arugula, or kale just before serving for extra nutrition.

Healthy Variations

Add roasted veggies: Roasted zucchini, bell peppers, or mushrooms pair beautifully.

Make it spicy: Add a pinch of crushed red pepper or cayenne.

Lower fat: Use skim milk and reduce cheese slightly.

Dairy-free: Use plant milk and vegan Parmesan-style cheese (flavor will differ).

Protein Swaps

Use shrimp, ground turkey, tofu, or even rotisserie chicken for faster prep.

Serving Ideas & Occasions
Weeknight Dinner

Serve with a side salad or steamed veggies for a complete meal.

Meal Prep

Portion into containers for easy reheat-and-eat lunches. Stores well in the fridge for up to 4 days.

Family Dinner

Picky eaters love the creamy texture and cheesy flavor. Serve with garlic bread for comfort food vibes.

Date Night

Plate with fresh herbs and a glass of white wine—it’s elegant enough for a cozy dinner at home.

Nutrition & Health Benefits

This pasta dish provides:

Lean protein from chicken for muscle support and satiety

Complex carbs from pasta to keep you energized

Calcium from Parmesan and milk

Healthy fats from olive oil

Optional fiber and antioxidants from added veggies

Estimated Per Serving (based on 4 servings):

Calories: 400–450

Protein: 35g

Carbs: 30–35g

Fat: 15–18g

Fiber: 3–5g

Adjust based on your pasta and milk choices.

FAQ: Garlic Parmesan Chicken Pasta
1. Can I use pre-cooked or rotisserie chicken?

Yes! Shred or chop and add it after making the sauce. Warm through for 2–3 minutes before serving.

2. Is this dish gluten-free?

Use gluten-free pasta and a GF flour substitute (like rice flour or cornstarch) to thicken the sauce.

3. Can I freeze this?

It’s best eaten fresh or refrigerated. Cream-based sauces may separate when frozen. If freezing, store without the cheese and add it fresh when reheating.

4. How can I make the sauce thicker?

Simmer longer or add more Parmesan. You can also add a bit more flour or use cornstarch slurry (1 tsp cornstarch + 1 tbsp water).

5. Can I use almond milk or oat milk?

Yes! Use unsweetened, unflavored varieties. The texture will be slightly thinner, but still creamy when paired with cheese.

6. What’s the best pasta for this dish?

Short pasta like penne, rotini, or fusilli works great. Long pasta like fettuccine or spaghetti is also fine—just coat it well with sauce.

7. How do I reheat leftovers?

Reheat gently in a skillet with a splash of milk or broth to loosen the sauce. Avoid microwaving too long or it may dry out.

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