Creamy Garlic Parmesan Chicken Pasta – Light & High Protein

Okay, so I’m gonna be honest with you. This chicken pasta recipe came about because I was completely over those heavy, calorie-bomb pasta dishes that leave you feeling like you need a nap afterwards. Last month, I made one of those traditional Alfredo pastas and literally couldn’t move from the couch for two hours. Not cute.

But here’s the thing—I still wanted that creamy, garlicky, cheesy goodness. Just… lighter. And with more protein because I’ve been trying to hit my protein goals without choking down another bland chicken breast. (We’ve all been there, right?)

So after three attempts—yes, THREE—I finally nailed this version. The first time was way too watery. Second time? Burned the garlic because my neighbor knocked on the door asking about my wifi password. Classic. But the third time? Chef’s kiss.

What Makes This Chicken Pasta Actually Light :

Look, when recipes say “light” they usually mean “tastes like cardboard.” Not this one. The secret is using Greek yogurt mixed with a little bit of real cream. I know, I know—sounds weird. But trust me on this one.

The Greek yogurt adds crazy protein (which is the whole point) and gives you that tangy richness without dumping a gallon of heavy cream into the pot. My 8-year-old can’t even tell it’s “healthier” and that kid has a sixth sense for anything remotely nutritious.

And another thing… I use chicken breast because thighs, while delicious, kinda defeat the purpose of making this high-protein and lighter. Plus chicken breast is usually cheaper. Win-win.

The Garlic Situation :

Speaking of garlic—I’m obsessed. Like, genuinely addicted to the stuff. This recipe calls for 4 cloves but I usually throw in 6 because I have no self-control. My husband complains that I smell like an Italian restaurant but whatever, he still eats three bowls of this chicken pasta.

One tip though: Don’t walk away from the garlic while it’s cooking. Just don’t. Set a timer, watch it like a hawk, I don’t care what you do—but that stuff goes from golden and fragrant to burned and bitter in like 30 seconds flat. (Learned this the hard way… multiple times.)

Ingredients You’ll Actually Need :

Here’s what you’re throwing in your cart:

For the Chicken Pasta:

• 12 oz pasta (I use penne or rigatoni—something with ridges to grab the sauce)
• 1.5 lbs chicken breast, cut into bite-sized pieces
• 4-6 cloves garlic, minced (go wild if you love garlic like me)
• 1 cup plain Greek yogurt (full-fat works best, don’t @ me)
• 1/2 cup heavy cream (yes, we’re keeping some cream)
• 3/4 cup freshly grated Parmesan cheese (pre-shredded is gross, sorry not sorry)
• 2 cups fresh spinach (my kids call this “the green stuff” but somehow still eat it)
• 1 tablespoon olive oil
• 2 tablespoons butter
• 1/2 cup chicken broth
• Salt and pepper to taste
• Red pepper flakes (optional but highly recommended)
• Fresh basil or parsley for serving

Good luck finding decent fresh spinach this time of year—I swear half the bags at my grocery store are already wilted. Just pick through them best you can.

The Cheese Thing :

Okay, real talk. DO NOT buy pre-shredded Parmesan for this chicken pasta. That stuff has cellulose coating (wood pulp, basically) to keep it from clumping and it won’t melt right into your sauce. You’ll end up with grainy, weird-textured sauce and then you’ll be mad at me.

Just buy a chunk of real Parm and grate it yourself. Takes like two extra minutes and makes ALL the difference.

How to Actually Make This Chicken Pasta :

Step 1: Get your pasta water boiling. Salt it like crazy—my mom always said it should “taste like the sea” which seemed dramatic but she was right. Cook pasta according to package directions but pull it out 1 minute early. It’ll finish cooking in the sauce.

Step 2: While that’s happening, season your chicken pieces with salt and pepper. Heat olive oil in a large skillet over medium-high heat. Once it’s shimmering (that’s fancy cooking show talk for “hot”), add the chicken.

Don’t overcrowd the pan or it’ll steam instead of getting nice and golden. Cook for about 6-7 minutes, flipping halfway through. It’ll look kinda boring at first but then it gets these beautiful brown bits. Remove chicken and set aside.

Step 3: Here’s where things get real. Lower heat to medium, add butter to the same pan. Let it melt, then throw in your garlic. Set timer for 90 seconds. I’m serious. Watch it. Stir constantly.

Step 4: Once the garlic smells amazing (not burned), add chicken broth. Scrape up all those brown bits from the bottom—that’s flavor, baby. Let it simmer for like 2 minutes.

Step 5: Turn heat to LOW. This is important. Mix Greek yogurt and cream together in a bowl first, then slowly stir into the pan. If you add cold yogurt directly to hot pan, it’ll curdle and look like cottage cheese. Nobody wants that.

Step 6: Add the Parmesan gradually, stirring constantly. The sauce will go from thin to creamy to perfection. Takes about 3-4 minutes. If it gets too thick, splash in a bit of pasta water (which you saved, right?).

Step 7: Toss in the spinach. It’ll look like way too much spinach, but it wilts down to basically nothing. Give it a minute to wilt, then add chicken back in along with the drained pasta.

Step 8: Toss everything together. The pasta will soak up some sauce and it all becomes this beautiful, creamy, garlicky situation. Taste and adjust salt/pepper.

Things I’ve Learned Making This Like 50 Times :

Okay so I’ve made this chicken pasta so many times now that I’ve figured out some random tricks:

The leftovers actually reheat pretty well if you add a splash of milk or broth when warming up. Otherwise it gets kinda dry and sad.

Sometimes I throw in sun-dried tomatoes because they add this sweet-tangy thing that’s amazing. Found that out by accident when I was cleaning out my fridge.

My neighbor Sarah swears by adding a squeeze of lemon juice at the end. Tried it. She’s right. Brightens everything up.

If your sauce seems too thick, don’t panic. Just thin it out with pasta water or chicken broth. If it’s too thin, let it simmer a bit longer or add more cheese. You’re not gonna ruin it.

Serving This Bad Boy :

I usually serve this chicken pasta with:

• Crusty garlic bread (yes, even though there’s already pasta—don’t judge me)
• Simple side salad (makes me feel balanced)
• A big glass of white wine (for me, not the kids)

Honestly though? This is a complete meal on its own. You’ve got protein, carbs, veggies (kinda), and dairy. Basically all the food groups except fruit, and who’s eating fruit with pasta anyway?

The Nutrition Thing :

Per serving (this makes about 6 servings):

• Around 450 calories
• 38g protein (HELLO!)
• Way less fat than traditional Alfredo
• You’re getting some calcium from the cheese and yogurt
• The spinach counts as a vegetable even though it’s barely there

Is it the healthiest thing ever? No. But compared to regular cream-based chicken pasta? This is practically health food.

Real Talk: Is It Worth Making?

Look, I wouldn’t have made this 50+ times if it wasn’t good. My picky 8-year-old requests it weekly. My husband, who usually complains about “diet food,” has seconds every time. And I feel good about eating it because I’m not consuming 1000 calories of straight cream.

The best part? It takes like 30 minutes total. On those nights when you get home late and everyone’s hangry (myself included), this saves the day.

One last thing—don’t skip the fresh herbs at the end. A handful of torn basil or parsley makes it look prettier and taste fresher. Worth it.

Happy cooking! And may your garlic never burn (but if it does, just start over with new garlic—been there, done that). 😊