Light Garlic Parmesan Chicken Pasta – Quick Healthy Dinner

Looking for a healthy pasta dinner that’s full of flavor, packed with protein, and perfect for weekly meal prep? This Easy Garlic Parmesan Chicken Pasta is a total win. It’s creamy (but light), cheesy (without being heavy), and comes together quickly with simple ingredients you probably already have on hand.

Made with lean chicken breast, high-protein pasta, and just enough garlic-Parmesan sauce to feel indulgent—but still aligned with your weight loss goals, Skinnytaste-inspired eating, or budget-friendly clean meal prep—this recipe is ideal for lunch boxes, weeknight meals, or “girl dinner” bowls you can reheat anytime.

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Ingredients Overview

Every ingredient in this pasta serves both a nutritional and flavor purpose. Here’s what you need and why:

Chicken Breast

Lean, high-protein, and low in fat, chicken breast is the perfect base for this healthy dish. It cooks quickly and soaks up flavor from garlic and seasonings.

Garlic

Fresh minced garlic is sautéed in olive oil to infuse the sauce with depth and a comforting aroma without adding calories.

Olive Oil

Used in moderation, extra virgin olive oil adds healthy fats and helps the garlic bloom while searing the chicken.

Protein Pasta

Chickpea pasta, lentil pasta, or whole wheat pasta keeps the carb count moderate and increases protein and fiber. Barilla Protein+ or Banza are great options.

Chicken Broth

Low-sodium chicken broth creates a flavorful base for a lighter cream sauce without adding fat. It also keeps the pasta moist without heavy cream.

Parmesan Cheese

Parmesan brings umami, richness, and a salty finish to the sauce. A little goes a long way, and it melts beautifully into the broth for a lighter Alfredo-like feel.

Greek Yogurt (Optional)

Adds creaminess and protein without the fat of cream or butter. Use plain, 2% or 0% Greek yogurt.

Spinach or Kale (Optional)

Adds nutrients, color, and volume to make this a full one-bowl meal. Plus, leafy greens pair perfectly with garlic and cheese.

Italian Seasoning, Salt & Pepper

Seasoning is key—don’t skip it! A pinch of Italian herbs brings the whole dish together.

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Step-by-Step Instructions

This pasta is perfect for beginners or busy cooks—it’s one pan, high-protein, and ready in under 30 minutes.

Step 1: Cook the Pasta

Bring a pot of salted water to a boil. Cook your protein pasta until just al dente. Reserve ½ cup of pasta water before draining.

Step 2: Sear the Chicken

Dice chicken breast into bite-sized pieces. Season with salt, pepper, and Italian seasoning.

In a large nonstick skillet, heat olive oil over medium heat. Add chicken and cook for 6–8 minutes, turning occasionally, until fully cooked and golden brown. Remove from pan and set aside.

Step 3: Sauté Garlic

In the same pan, lower heat. Add another small drizzle of olive oil and the minced garlic. Cook 30–60 seconds until fragrant—don’t let it brown.

Step 4: Build the Light Sauce

Pour in the chicken broth and scrape the pan to release any flavor from the chicken and garlic. Simmer for 2–3 minutes.

Stir in the grated Parmesan cheese, whisking until it melts and creates a silky sauce.

Optional: Add 2–3 tablespoons of Greek yogurt and stir gently for extra creaminess without added fat.

Step 5: Combine Everything

Return the cooked chicken to the skillet. Add drained pasta and toss to coat in the sauce. If needed, add a splash of pasta water to help the sauce cling.

Optional: Stir in a handful of spinach or kale and let it wilt in the heat.

Step 6: Serve or Store

Top with extra Parmesan and black pepper. Serve hot or divide into meal prep containers for later.

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Tips, Variations & Substitutions

Healthy Cooking Tips

• Use a food scale to portion chicken and pasta for meal prep.

• Add volume with veggies like zucchini noodles, bell peppers, or steamed broccoli.

• Greek yogurt gives richness without cream or butter—and adds protein!

Variations

• Lemon Garlic Chicken Pasta: Add lemon zest and a squeeze of lemon juice for brightness.

• Spicy Version: Add crushed red pepper flakes while sautéing garlic.

• Veggie Boosted: Add mushrooms, zucchini, or chopped tomatoes with the garlic.

• No Chicken? Use canned chickpeas or white beans for a plant-based protein.

Substitutions

• No Greek Yogurt? Use low-fat cream cheese or leave it out entirely.

• No protein pasta? Whole wheat pasta or traditional pasta still work—just reduce portion size if needed.

• Dairy-free? Use nutritional yeast and a plant-based yogurt alternative.

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Serving Ideas & Occasions

This pasta is ideal for:

• Meal prep lunches – stores well and reheats beautifully

• Weeknight dinners – fast, filling, and healthy

• Budget-friendly meals – high protein, low cost

• “Girl dinner” nights – one bowl and done

• Summer dinners – fresh, light, and not too heavy

What to serve it with:

• A side of roasted veggies or a green salad

• A slice of whole grain or sourdough toast

• Fruit or Greek yogurt for dessert if prepping lunch

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Nutritional & Health Notes

This dish is designed to be macro-balanced, light on calories, and rich in nutrients.

Health Benefits:

• High in protein from chicken, pasta, and Greek yogurt

• Rich in calcium from Parmesan

• Balanced fats from olive oil

• Smart carbs from protein or whole grain pasta

Calorie Count (Approx. per serving):

• 350–450 calories (based on ingredients used)

• 30–35g protein

• 30g carbs

• 12–15g fat

Great for:

• Weight Watchers (approx. 7–9 points per serving, depending on portions)

• High-protein meal prep

• Low-effort healthy dinners

• Healthy meals on a budget

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FAQs

1. Can I make this pasta ahead for meal prep?

Yes! This dish stores well in airtight containers for up to 4 days. Reheat with a splash of broth or water to loosen the sauce.

2. What’s the best protein pasta to use?

Banza (chickpea pasta), Barilla Protein+, or red lentil pasta are all excellent options that offer 12–20g protein per serving.

3. Can I freeze this?

Yes, though the texture may be slightly different after thawing. Store in airtight containers for up to 1 month.

4. Can I make it vegetarian?

Absolutely! Swap chicken for chickpeas or tofu and use veggie broth instead of chicken broth.

5. What’s a good low-fat cheese alternative?

Try reduced-fat Parmesan or sprinkle nutritional yeast over the top for a similar cheesy flavor.

6. Can I use rotisserie chicken?

Yes! Just dice it and stir into the sauce after it’s built. Skip the searing step.

7. How do I make it dairy-free?

Use dairy-free Parmesan and plant-based yogurt or cashew cream in place of Greek yogurt and cheese.

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