As I curated my healthy chicken pasta, I combined whole wheat pasta, garlic, and chicken strips with chicken broth, low fat milk, and Parmesan cheese. Enhanced by baby spinach and broccoli, this healthy chicken pasta delivers an innovative, unique approach to a protein-packed meal satisfying both simplicity and pure taste.
I’ve always been on the lookout for recipes that are not only tasty but also give you that high protein kick. I recently whipped up my Garlic Parmesan Healthy Chicken Pasta and let me tell you, it’s a total game-changer.
When you combine 8 oz whole wheat pasta with tender chicken strips taken from 2 boneless, skinless breasts sauteed in olive oil and a bunch of garlic, you create a dish that’s perfect if you’re into healthy chicken pasta meals. I then added a splash of low sodium chicken broth, some low fat milk and a generous helping of grated Parmesan to get that rich, savory flavor.
I even tossed in a handful of spinach and broccoli florets for an extra boost and a pop of color. The red pepper flakes add just a hint of heat while salt and pepper balance it out.
Trust me this isn’t your average pasta dish its a macro friendly recipe that will definitely spice up your dinner rotation. Enjoy and dig in!
Why I Like this Recipe
I like this recipe for a bunch of reasons. First, it’s super easy to make and doesn’t take forever to put together. I can throw in all the ingredients and still get a taste thats really yummy.
I also love how it gives me a high protein meal without being too heavy. The chicken and pasta combo makes me feel full and ready for the day.
Another reason is the flavor. The garlic and Parmesan really jump out and give the sauce a rich taste that isn’t boring. Plus, adding the spinach and broccoli makes it feel a bit fresh even though its a comfort food type of dish.
Finally, it’s a recipe that feels a bit special but is still simple enough for a busy night. Its a win for both taste and healthy eating.
Ingredients
- Whole wheat pasta provides fiber and slow-burning carbs for long-lasting energy all day.
- Chicken breasts offer lean protein needed to repair muscles and support growth.
- Olive oil delivers healthy fats that add richness plus extra flavor and nutrients.
- Garlic gives a vibrant taste with immune boosting benefits and heart support.
- Parmesan cheese contributes a tangy, savory kick along with a dose of calcium.
- Broccoli adds crunchy, vitamin-packed florets that supply fiber and brighten the dish.
- Baby spinach, a leafy green, is rich in vitamins and minerals for a healthy boost.
- Chicken broth and milk help create a light, creamy sauce without excess fat.
Ingredient Quantities
- 8 oz whole wheat pasta
- 2 boneless, skinless chicken breasts (about 1 lb) sliced into strips
- 2 tbsp olive oil
- 4 garlic cloves minced
- 1 cup low sodium chicken broth
- 1/2 cup low fat milk
- 1/2 cup grated Parmesan cheese
- 1/2 cup baby spinach (optional)
- 1 cup broccoli florets (optional)
- 1/2 tsp red pepper flakes
- Salt and pepper to taste
- Fresh parsley chopped (for garnish)
How to Make this
1. Boil a large pot of water and cook the whole wheat pasta as per the package instructions. Drain the pasta and set it aside.
2. While the pasta is cooking, season the chicken strips with salt and pepper. Heat 2 tbsp olive oil in a large pan over medium high heat and cook the chicken until its golden brown and just cooked, then remove it from the pan.
3. Lower the heat to medium and add the minced garlic to the same pan, stirring for about 1 minute until it gets fragrant.
4. Pour in 1 cup low sodium chicken broth and 1/2 cup low fat milk. Stir in 1/2 tsp red pepper flakes and let the mixture come to a gentle simmer.
5. Gradually mix in 1/2 cup grated Parmesan cheese until the sauce becomes smooth and creamy.
6. Return the chicken back to the pan, and if you like, toss in 1/2 cup baby spinach and 1 cup of broccoli florets.
7. Add the cooked pasta to the pan and stir well so that the pasta is fully coated with the sauce.
8. Let everything simmer together for a couple of minutes to combine the flavors.
9. Taste and add more salt and pepper if you think it needs it.
10. Remove from heat, garnish with fresh chopped parsley, and serve immediately. Enjoy your meal!
Equipment Needed
1. Large pot for boiling water and cooking the pasta
2. Colander to drain the pasta
3. Large pan for cooking the chicken and making the sauce
4. Knife and cutting board for slicing the chicken and chopping the parsley
5. Measuring cups and spoons for the broth, milk, cheese, and spices
6. Spatula or wooden spoon for stirring the ingredients
FAQ
Garlic Parmesan Healthy Chicken Pasta Recipe Substitutions and Variations
- For the 8 oz whole wheat pasta, you can try gluten free pasta like brown rice pasta or quinoa pasta if you want a different twist
- If you’re not into using chicken breasts, turkey strips or even firm tofu make a good healthy swap
- If you dont have olive oil, avocado oil works great in sautéing the garlic and chicken too
- In place of low sodium chicken broth, you can use low sodium vegetable broth for a lighter flavor
- Instead of low fat milk, unsweetened almond milk or cashew milk works just as well and adds creaminess
Pro Tips
1. Try patting the chicken dry before you season it. This helps the meat get a nicer sear and really locks in the flavors – plus it gets less soggy in the pan.
2. Dont overcook your garlic. Just let it cook for about a minute until its fragrant but not brown. Brown garlic can get bitter and turn the whole sauce off.
3. When adding the cheese, stir it in slowly and continuously to help it melt smoothly into the sauce. This little trick stops those annoying clumps from forming.
4. If you’re tossing in veggies like spinach or broccoli, add them towards the end of your cooking time so they keep their crunch and bright color rather than getting mushy.
Garlic Parmesan Healthy Chicken Pasta Recipe
As I curated my healthy chicken pasta, I combined whole wheat pasta, garlic, and chicken strips with chicken broth, low fat milk, and Parmesan cheese. Enhanced by baby spinach and broccoli, this healthy chicken pasta delivers an innovative, unique approach to a protein-packed meal satisfying both simplicity and pure taste.
4
servings
528
kcal
Equipment: 1. Large pot for boiling water and cooking the pasta
2. Colander to drain the pasta
3. Large pan for cooking the chicken and making the sauce
4. Knife and cutting board for slicing the chicken and chopping the parsley
5. Measuring cups and spoons for the broth, milk, cheese, and spices
6. Spatula or wooden spoon for stirring the ingredients
Ingredients
-
8 oz whole wheat pasta
-
2 boneless, skinless chicken breasts (about 1 lb) sliced into strips
-
2 tbsp olive oil
-
4 garlic cloves minced
-
1 cup low sodium chicken broth
-
1/2 cup low fat milk
-
1/2 cup grated Parmesan cheese
-
1/2 cup baby spinach (optional)
-
1 cup broccoli florets (optional)
-
1/2 tsp red pepper flakes
-
Salt and pepper to taste
-
Fresh parsley chopped (for garnish)
Directions
- Boil a large pot of water and cook the whole wheat pasta as per the package instructions. Drain the pasta and set it aside.
- While the pasta is cooking, season the chicken strips with salt and pepper. Heat 2 tbsp olive oil in a large pan over medium high heat and cook the chicken until its golden brown and just cooked, then remove it from the pan.
- Lower the heat to medium and add the minced garlic to the same pan, stirring for about 1 minute until it gets fragrant.
- Pour in 1 cup low sodium chicken broth and 1/2 cup low fat milk. Stir in 1/2 tsp red pepper flakes and let the mixture come to a gentle simmer.
- Gradually mix in 1/2 cup grated Parmesan cheese until the sauce becomes smooth and creamy.
- Return the chicken back to the pan, and if you like, toss in 1/2 cup baby spinach and 1 cup of broccoli florets.
- Add the cooked pasta to the pan and stir well so that the pasta is fully coated with the sauce.
- Let everything simmer together for a couple of minutes to combine the flavors.
- Taste and add more salt and pepper if you think it needs it.
- Remove from heat, garnish with fresh chopped parsley, and serve immediately. Enjoy your meal!
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 300g
- Total number of serves: 4
- Calories: 528kcal
- Fat: 13g
- Saturated Fat: 4g
- Trans Fat: 0g
- Polyunsaturated: 2g
- Monounsaturated: 5g
- Cholesterol: 70mg
- Sodium: 300mg
- Potassium: 500mg
- Carbohydrates: 43g
- Fiber: 6g
- Sugar: 3g
- Protein: 56g
- Vitamin A: 300IU
- Vitamin C: 30mg
- Calcium: 200mg
- Iron: 2mg
