Why I’ll Love This Recipe

I love how quick and satisfying this recipe is. It comes together in just around 35 minutes, with only about 253 calories per serving—such a nice surprise for a creamy pasta! I also appreciate how it’s low in sodium, high in protein, and incorporates chickpea penne for extra fiber and nutrition. It’s a perfect balance of comfort and healthiness.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

1 lb boneless, skinless chicken breast
1 tbsp Italian seasoning
½ tsp paprika
½ tsp freshly ground black pepper
¼ tsp garlic powder
1 tbsp olive oil
½ tbsp olive oil (for sauce)
½ tbsp unsalted butter
1 medium yellow onion, chopped
6 garlic cloves, finely minced
8 oz fresh baby spinach
½ cup dry white wine
1½ cups unsalted chicken stock
8 oz dry chickpea penne pasta
⅓ cup freshly grated Parmesan cheese
½ cup unsweetened almond milk
½ cup non-fat plain Greek yogurt
2 tbsp chopped fresh parsley
2 tbsp chopped fresh basil (plus extra for garnish)

Directions

I season the chicken evenly with Italian seasoning, paprika, black pepper, and garlic powder.
I heat olive oil in a deep skillet over medium heat and cook the chicken until it reaches 165 °F inside—then I remove and set it aside.
In the same pan, I add olive oil, butter, onion, and cook until soft (about 3 minutes). Then I stir in garlic and cook for another minute.
I stir in spinach until it wilts, then deglaze the pan with white wine, let it reduce slightly, and add chicken stock.
I sprinkle in chickpea penne, bring to a simmer, and cook until pasta is just tender and most liquid is absorbed.
I stir in Parmesan, almond milk, and Greek yogurt to create a creamy sauce—then season to taste.
Finally, I return the chicken to the pan, add herbs, mix gently, and serve with a sprinkle of fresh basil and parsley.

Servings and Timing

Servings: 8
Total Time: Approximately 35 minutes
Calories per Serving: Around 253 kcal

Variations

Swap the chickpea penne for traditional or gluten-free pasta if preferred.
Add extra vegetables—like zucchini, bell peppers, or kale—for more color and nutrition.
For a dairy-free version, replace Parmesan and yogurt with suitable plant-based alternatives.
A splash of lemon juice or zest at the end can brighten the creaminess beautifully.

Storage / Reheating

I store leftovers in an airtight container in the fridge. It holds up nicely for up to 4 days. Reheat gently in the microwave or on the stovetop over low heat—add a splash of almond milk if it feels too thick.

FAQs

1. How can I lower the calories further?

I’d reduce the almond milk and Greek yogurt slightly, or use a lighter pasta—these changes trim fat without sacrificing flavor.

2. Can I use dried herbs instead of fresh parsley or basil?

Absolutely. I’d use about half the amount of dried herbs compared to fresh—add them early in cooking so their flavor develops.

3. What’s a good substitute for chickpea pasta?

I’d use whole-wheat, gluten-free, or protein-enriched pasta—just adjust the cooking time per the package directions.

4. Can I prepare this ahead for meal prep?

Yes! I’d cook the pasta slightly less (al-dente), cool everything quickly, and store in the fridge—the sauce refreshes beautifully when reheated.

5. Can I freeze this pasta?

I’d avoid freezing because the dairy-based sauce can separate. It’s best kept refrigerated and eaten within a few days.

Conclusion

I love how this Garlic Parmesan Chicken Pasta feels indulgent yet smart—rich and creamy, yet light, tasty, and nutritious. It’s my go-to when I want something comforting without the guilt.

Healthy Garlic Parmesan Chicken Pasta Recipe