There’s a story behind this garlic parmesan chicken pasta (healthy version), and like most of our favorite recipes, it begins in our tiny, overworked kitchen on a Tuesday evening.
It had been one of those days. Evan came home late, Rachel had been battling a spreadsheet (and a toddler), and we both just wanted something comforting without needing a post dinner nap. We craved creamy pasta, but not the kind that sends you into a carb coma. That’s when we decided to give one of our favorite indulgent dishes a little makeover.
Evan remembered his grandma’s classic garlic chicken rich, hearty, soul soothing. Rachel had a hunch that we could hold onto all that cozy flavor without the heavy cream or calorie overload. After a few test runs (and one small kitchen fire, we blame the toddler), this low calorie garlic parmesan chicken pasta was born.
It’s creamy without being heavy, flavorful without needing a pound of cheese, and, best of all, easy enough for a weeknight but special enough to serve when friends drop by.
Let’s make dinner something to look forward to again.
Table of Contents
Why You’ll Love This Garlic Parmesan Chicken Pasta Healthy Recipe
This Garlic Parmesan Chicken Pasta Healthy isn’t just a lighter version of a classic, it’s your new weeknight hero. It takes about 30 minutes start to finish, satisfies every creamy craving you’ve got, and still fits into your health goals. Whether you’re feeding picky kids, impressing your partner, or just trying to eat something better than cereal after work, this one works.
Oh, and the leftovers? Even better the next day.
Ingredients
Here’s what you’ll need for this Garlic Parmesan Chicken Pasta Healthy:
- 8 oz whole wheat penne (or your favorite high fiber pasta)
- 1 pound boneless, skinless chicken breast, diced into small, easy to eat pieces
- 1 tbsp olive oil
- 4 cloves garlic, minced
- 2 cups low sodium chicken broth
- 1 cup unsweetened almond or low fat milk
- 1/2 cup grated Parmesan cheese
- 1 tbsp whole wheat flour
- 1 tsp Italian seasoning
- Salt & black pepper to taste
- Optional: a handful of baby spinach or chopped broccoli for extra veggies
- Fresh parsley for garnish
Step by Step Instructions
1. Cook the Pasta
Begin cooking your whole wheat penne in a big pot of salted boiling water. Follow the package directions to cook until al dente, then drain and set aside.
2. Sauté the Chicken
Warm olive oil in a large skillet over medium heat. Add the chicken pieces, sprinkle with salt, pepper, and Italian seasoning. Cook until golden and cooked through, about 6–8 minutes. Remove the chicken from the pan and set aside.
3. Build the Flavor
In the same pan, lower the heat and add a splash more oil if needed. Toss in the minced garlic and stir constantly for about 1 minute, until fragrant (aka until your kitchen smells like heaven).
4. Create the Sauce
Whisk the flour into the garlic for a quick roux. Slowly pour in the chicken broth and almond milk, whisking constantly to avoid lumps. Bring to a simmer and let it thicken for 3–5 minutes.
5. Add the Parmesan
Once the sauce is silky and slightly thick, stir in the Parmesan cheese. Keep stirring until melted and smooth.
6. Bring It All Together
Return the cooked chicken to the skillet, then add the pasta. Stir everything together until coated. If you’re adding spinach or broccoli, now’s the time, toss them in and let them wilt gently in the warm sauce.
7. Garnish & Serve
Sprinkle with chopped parsley and a little extra cheese if you like. Serve warm and enjoy the lightened up comfort.
Tips for the Best Low Calorie Garlic Parmesan Chicken Pasta Healthy
- Milk matters: Almond milk keeps it light, but low fat cow’s milk works if that’s what you have on hand.
- Want it creamier? Add a spoonful of Greek yogurt at the end, it bumps up the creaminess and the protein.
- Make it veggie packed: This pasta loves extras, zucchini, mushrooms, or even peas are welcome guests.
- Meal prep magic: This dish reheats like a dream. Make a double batch and thank yourself later.
A Little Story from Our Table
One chilly Saturday, our 5 year old declared this “cheesy chicken noodles” and asked for seconds. That’s when we knew we had something good. Evan added it to our Sunday night rotation, a nod to his grandma’s garlicky dinners, but without the food coma.
And now, it’s one of those meals we make when we’re feeling a little worn down, a little nostalgic, or just want a warm bowl of something that tastes like a hug.
FAQs
Can I substitute almond milk in this recipe?
Absolutely. You can use low fat dairy milk, oat milk, or even soy milk, just keep it unsweetened.
What’s the best way to store leftovers?
Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently on the stovetop or in the microwave with a splash of broth or milk to loosen the sauce.
Can I make this gluten free?
Sure can. Just swap the whole wheat pasta for your favorite gluten free variety and use a gluten free flour for the roux.
Can I freeze it?
We don’t recommend freezing dairy based sauces as they can separate when thawed. It’s best enjoyed fresh or refrigerated for a few days.
How many calories are in garlic parmesan chicken pasta (healthy version)?
This lightened up version comes in around 400–450 calories per serving, depending on your portion size and any extras like veggies or extra cheese. Not bad for something that tastes this creamy and comforting.
Why is it called “Marry Me Pasta”?
Ah, good question. “Marry Me Pasta” got its name because it’s supposedly so good, it could inspire a marriage proposal. While our garlic parmesan chicken pasta isn’t the same recipe, it’s definitely in that “please make this again forever” category. So… proceed with caution. 😉
How many calories are in 12 pieces of garlic parmesan chicken wings?
That depends on whether they’re fried or baked, but on average, 12 garlic parmesan wings pack around 1,100–1,300 calories. Yikes, right? That’s why we love this pasta version, it gives you all the garlic parmesan goodness in a lighter, more balanced way.
How many calories are in chicken parmesan with pasta?
A typical restaurant style chicken parm with pasta can clock in at 1,000–1,400 calories or more, especially when it’s breaded, fried, and drowning in cheese. Our version skips the breading and keeps it light while still delivering big flavor, win win.
How many calories is a bowl of pasta with parmesan cheese?
A basic bowl of pasta with a sprinkle of Parmesan (no sauce, no extras) usually lands around 300–400 calories, depending on the portion. Add a creamy sauce, and it can climb fast, which is why our lighter sauce is a game changer.
Does parmesan garlic sauce have carbs?
Yes, most garlic Parmesan sauces have some carbs, mainly from milk, cheese, and any thickening agents like flour. Our version has around 10–12g of carbs per serving, making it a pretty balanced option even if you’re watching your intake.
Garlic Parmesan Chicken Pasta (Healthy Version)
Ingredients
- 8 oz whole wheat penne
- 1 lb boneless skinless chicken breast, cut into bite-sized pieces
- 1 tbsp olive oil
- 4 cloves garlic minced
- 2 cups low-sodium chicken broth
- 1 cup unsweetened almond milk or low-fat milk
- 1/2 cup grated Parmesan cheese
- 1 tbsp whole wheat flour
- 1 tsp Italian seasoning
- Salt and black pepper to taste
- Optional: baby spinach or chopped broccoli
Instructions
- Paste each step individually into WPRM’s Instructions area:
- Cook the pasta in salted boiling water until al dente. Drain and set aside.
- Heat olive oil in a skillet over medium heat. Add chicken, season with salt, pepper, and Italian seasoning, and cook until golden and fully cooked. Remove and set aside.
- In the same skillet, add garlic and sauté for 1 minute until fragrant.
- Whisk in the flour, then slowly add broth and almond milk, whisking constantly until smooth.
- Simmer for 3–5 minutes until the sauce thickens slightly.
- Stir in the Parmesan cheese until melted and creamy.
- Add the cooked pasta and chicken back into the pan. Toss to combine.
- Optional: stir in spinach or broccoli and cook until wilted.
- Serve warm and enjoy!
Notes
- You can use any high fiber pasta or gluten free variety.
- Add a spoonful of Greek yogurt for extra creaminess and protein.
- This recipe reheats beautifully with a splash of milk or broth.
Want More Cozy & Healthy Dinner Ideas?
Looking to mix up your pasta night with even more flavor and variety? If you enjoyed this Garlic Parmesan Chicken Pasta, you might also love our rich and comforting Chicken Spaghetti Recipe or this cheesy and protein-packed Chicken Fajita Pasta. Want a lighter option with wholesome ingredients? Try the savory Chicken, Rice, and Broccoli Casserole for a healthy, balanced meal. For even more pasta inspiration, don’t miss our roundup of tasty Pasta Side Dishes that can perfectly complement your main course.
All are loaded with flavor, light on calories, and perfect for busy nights.
Whether you’re chasing after toddlers, juggling Zoom calls, or just trying to make dinner feel less like a chore, this garlic parmesan chicken pasta healthy version gives you that creamy, comforting goodness, without the guilt. It’s a little bit of love in every bite.
From our kitchen to yours, happy cooking 💛
– Evan & Rachel