Creamy High-Protein Garlic Parmesan Chicken Pasta (Print Version)
Creamy high-protein garlic parmesan chicken pasta delivers a satisfying, flavorful meal. Enjoy tender chicken, pasta, and a rich, cheesy sauce.
# Recipe Info:
Prep Time: 15 Minutes minutes
Cook Time: 20 Minutes minutes
Total Time: 35 minutes
Servings: 4 Servings
Difficulty: Intermediate
Cuisine: American
# Ingredients:
→ Seared Chicken & Seasoning
01 -
1 lb boneless, skinless chicken breasts
02 -
1 tbsp olive oil
03 -
1/2 tsp kosher salt
04 -
1/4 tsp black pepper
→ Hearty Pasta Base
05 -
12 oz penne pasta
→ Rich Garlic Parmesan Sauce
06 -
1 tbsp olive oil
07 -
1 small yellow onion, finely diced
08 -
4 cloves garlic, minced
09 -
1/2 cup low-sodium chicken broth
10 -
1/2 cup 0% fat plain Greek yogurt
11 -
1/4 cup grated Parmesan cheese, plus more for serving
12 -
1/4 cup 2% milk
13 -
1/2 tsp dried Italian seasoning
14 -
1/4 tsp red pepper flakes (optional)
→ Garnish & Final Touches
15 -
2 tbsp fresh parsley, chopped, for garnish
16 -
Salt and black pepper, to taste
# Instructions:
01 -
Season 1 lb boneless, skinless chicken breasts with 1/2 tsp kosher salt and 1/4 tsp black pepper. Bring a large pot of salted water to a rolling boil for the 12 oz penne pasta, preparing for your Creamy High-Protein Garlic Parmesan Chicken Pasta.
02 -
Add 12 oz penne pasta to the boiling water and cook according to package directions until al dente. Before draining, reserve 1/2 cup of the starchy pasta cooking water. This will be crucial for achieving the perfect sauce consistency for your Creamy High-Protein Garlic Parmesan Chicken Pasta.
03 -
While pasta cooks, heat 1 tbsp olive oil in a large skillet over medium-high heat. Add the seasoned chicken breasts and sear for 5-7 minutes per side, until cooked through and golden. Remove chicken from skillet, let rest for a few minutes, then dice or shred.
04 -
In the same skillet (add 1 tbsp olive oil if needed), sauté 1 small yellow onion, finely diced, for 3-4 minutes until softened. Add 4 cloves garlic, minced, and cook for another minute until fragrant, being careful not to burn the garlic.
05 -
Pour in 1/2 cup low-sodium chicken broth, scraping up any browned bits from the bottom of the skillet. Stir in 1/2 cup 0% fat plain Greek yogurt, 1/4 cup grated Parmesan cheese, 1/4 cup 2% milk, 1/2 tsp dried Italian seasoning, and 1/4 tsp red pepper flakes (optional). Simmer gently for 2-3 minutes, allowing the sauce to thicken slightly.
06 -
Add the cooked penne pasta and diced chicken to the skillet with the creamy sauce. Toss everything well to coat. If the sauce is too thick, add a splash of the reserved pasta water until your desired consistency is reached for the Creamy High-Protein Garlic Parmesan Chicken Pasta.
07 -
Taste and adjust seasoning with salt and black pepper, to taste. Serve your Creamy High-Protein Garlic Parmesan Chicken Pasta immediately, garnished generously with 2 tbsp fresh parsley, chopped, and extra grated Parmesan cheese.
# Notes:
01 -
For a vegetarian option, omit the chicken and add a can of drained cannellini beans or sautéed mushrooms for extra protein and texture.
02 -
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop with a splash of milk or broth to restore creaminess.
03 -
Don't skip reserving the pasta water! It's a secret weapon for achieving a silky, emulsified sauce that clings beautifully to the pasta.
04 -
A simple side salad with a light vinaigrette or some crusty garlic bread would perfectly complement this rich and satisfying pasta dish.
# Tools You'll Need:
01 -
Large skillet
02 -
Large pot
03 -
Cutting board
04 -
Chef's knife
05 -
Measuring cups
06 -
Measuring spoons
07 -
Whisk
08 -
Tongs
# Nutrition Facts (Per Serving):
Calories: 632 kcal
Total Fat: 14 g
Total Carbohydrate: 68 g
Protein: 52 g