Creamy Garlic Parmesan Chicken Pasta – High-Protein Comfort with Penne & Parsley

This Creamy Garlic Parmesan Chicken Pasta is the perfect combination of comfort food and balanced nutrition. Tender chicken, perfectly cooked penne, and a rich yet wholesome garlic-Parmesan cream sauce come together for a high-protein dinner that’s both satisfying and surprisingly easy to make.

Whether you’re cooking for a post-workout meal, a cozy weeknight dinner, or a protein-packed family favorite, this pasta dish delivers flavor and nourishment in every bite. And with the addition of fresh parsley and a touch of spice, it’s as beautiful to serve as it is delicious to eat.

Introduction: Healthy Comfort Food, Upgraded

Creamy pastas have a reputation for being heavy or indulgent, but with the right ingredients, you can make a creamy chicken pasta that’s high in protein and full of fresh flavor—without feeling weighed down.

This recipe is all about balance:

Lean chicken breast provides clean, filling protein.

Penne pasta offers satisfying texture and carbs for energy.

A lighter cream sauce made with real Parmesan, garlic, and milk or cream gives the dish richness without excess fat.

Parsley adds brightness and freshness to balance the creamy, savory elements.

It’s a healthier take on a classic comfort food—with nothing boring or bland.

Ingredient Overview: What Makes It High-Protein & Flavorful
Chicken Breast

Lean and protein-packed, chicken breast is ideal for this recipe. Dice it into bite-sized pieces for faster, even cooking. You’ll get about 25–30g of protein per serving.

Penne Pasta

Penne’s tubular shape holds the creamy sauce perfectly. For extra nutrition, use whole wheat or protein-enriched pasta.

Garlic

Fresh garlic cloves are essential. Sautéed gently, they add warmth and depth to the sauce without overpowering.

Olive Oil

Used to sauté the chicken and garlic. Adds healthy fats without needing butter.

Milk or Half-and-Half

Use whole milk or half-and-half for a lighter cream base. You still get creaminess, but with less saturated fat than heavy cream.

Parmesan Cheese

A little goes a long way. Parmesan melts into the sauce and brings nutty, salty richness. Freshly grated is key for best texture and flavor.

Fresh Parsley

Finishing with chopped parsley adds color, freshness, and a touch of herbal brightness to the dish.

Salt, Pepper, and Red Pepper Flakes (Optional)

Classic seasonings to enhance flavor. A pinch of red pepper flakes gives the dish a mild kick.

Step-by-Step Instructions: How to Make Creamy Garlic Parmesan Chicken Pasta
1. Cook the Pasta

Bring a large pot of salted water to a boil.
Add 8 oz penne and cook until al dente, about 10 minutes.
Reserve ½ cup of pasta water before draining. Set pasta aside.

2. Cook the Chicken

Cut 1 lb boneless, skinless chicken breasts into small cubes.

Season with salt, pepper, and ½ teaspoon Italian seasoning.

In a large nonstick skillet, heat 1 tablespoon olive oil over medium-high heat.

Add chicken and sauté for 6–8 minutes, until golden and cooked through. Remove and set aside.

3. Sauté the Garlic

In the same skillet, reduce heat to medium.

Add 1 more tablespoon olive oil and 4 minced garlic cloves.

Cook for 1–2 minutes until fragrant, stirring constantly (don’t brown the garlic).

4. Make the Sauce

Stir in 1 cup milk or half-and-half and bring to a gentle simmer.

Add ½ cup grated Parmesan cheese and whisk until melted and smooth.

Add a few tablespoons of reserved pasta water if sauce is too thick.

5. Combine Everything

Return cooked chicken to the skillet. Add cooked pasta.

Toss to combine and heat through, about 2 minutes.

Taste and season with more salt, pepper, or red pepper flakes if desired.

6. Finish and Garnish

Turn off the heat. Stir in 2 tablespoons chopped fresh parsley.

Serve hot, topped with extra Parmesan and a drizzle of olive oil if desired.

Tips, Variations & Substitutions
Tips for Success:

Cook pasta al dente so it doesn’t get mushy when mixed with the sauce.

Use fresh Parmesan—pre-grated varieties don’t melt well and can be gritty.

Add pasta water as needed to get the perfect sauce consistency.

Healthy Swaps:

Use whole wheat or legume pasta for more fiber and protein.

Substitute milk with unsweetened almond or oat milk for a dairy-light version.

Use Greek yogurt in place of some cream for added protein and tang.

Flavor Variations:

Add veggies like spinach, mushrooms, or steamed broccoli.

Try lemon zest or juice for a fresh, tangy twist.

Make it spicy with extra red pepper flakes or a spoonful of chili crisp.

Serving Ideas & Occasions

This pasta dish is perfect for:

Healthy Weeknight Dinner

Quick to make and full of nutrients and protein—ideal for busy nights.

Post-Workout Meal

Replenish with carbs from pasta and protein from chicken. Add spinach for iron and fiber.

Meal Prep

Store in meal-prep containers for up to 3 days. Reheat with a splash of milk to loosen the sauce.

Date Night or Family Dinner

Simple, creamy, and delicious—it looks and tastes impressive without being fussy.

Nutrition & Health Notes

This pasta balances flavor and fuel:

High-Protein

Each serving delivers roughly 30g of protein from chicken and cheese. Pair with protein pasta for even more.

Lower in Fat

By using milk or half-and-half instead of heavy cream, you keep the sauce creamy without overloading on saturated fat.

Full of Flavor, Not Fillers

No processed sauces—just real garlic, herbs, and cheese for natural richness.

Balanced

Add a side salad or sautéed greens for extra fiber and vitamins.

FAQ
1. Can I use rotisserie chicken?

Yes! Shred and add it during the final mix. A great shortcut if you’re short on time.

2. Can I use a dairy-free alternative?

Absolutely. Use plant-based milk and dairy-free Parmesan or nutritional yeast for a creamy vegan version.

3. Can I make this ahead?

Yes. Prepare and refrigerate for up to 3 days. Reheat on the stove or microwave with a splash of milk to revive the sauce.

4. Can I freeze this pasta?

Not recommended. Cream-based sauces often separate when frozen and reheated. Best made fresh or refrigerated short-term.

5. What herbs go well with this?

Parsley is classic, but basil, thyme, or even chives work beautifully. Add fresh herbs at the end for best flavor.

6. How can I add more vegetables?

Toss in spinach, steamed broccoli, or roasted cherry tomatoes for color, nutrients, and extra flavor.

7. Is this dish kid-friendly?

Very! It’s creamy, cheesy, and mild—just skip the red pepper flakes and serve with extra cheese.

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