The Juiciest Garlic Parmesan Healthy Chicken Pasta Recipe

Creamy, comforting garlic parmesan healthy chicken pasta dances with vibrant flavors and nutritious ingredients.

Tender chicken pieces mingle effortlessly with perfectly cooked pasta, creating a delightful meal that satisfies without guilt.

The robust parmesan cheese adds a rich, savory depth to every single bite.

Light yet indulgent, this recipe balances clean eating with incredible taste sensations.

Each forkful promises a harmonious blend of protein and whole grains that nourish and delight.

Simple ingredients transform into a stunning dinner that comes together faster than you might expect.

Savor every delectable moment of this wholesome culinary adventure.

FAQs

• Is this recipe good for weight watchers?

Yes, it uses lean chicken, minimal oil, and controlled portions, making it a diet-friendly meal with lower calories.

• Can I use different types of pasta?

Absolutely! Whole wheat, gluten-free, or regular pasta work perfectly with this recipe’s sauce and chicken.

• How spicy is this dish?

The red pepper adds a mild kick, but you can adjust the amount to make it more or less spicy according to your preference.

• Do I need special cooking skills to make this?

No, this recipe is beginner-friendly with simple steps and basic cooking techniques that anyone can master.

Garlic Parmesan Healthy Chicken Pasta: Key Features

• Quickly Customize: Adapt the recipe by swapping chicken with tofu or shrimp for endless flavor variations.
• Protein-Packed Powerhouse: Lean chicken and whole wheat pasta deliver a nutritious meal loaded with essential nutrients.
• Simple Weeknight Winner: Minimal ingredients and straightforward cooking steps make this dish perfect for busy families craving a delicious dinner.
• Spice Up Your Meal: Red pepper and garlic add exciting, bold flavors that wake up your taste buds without overwhelming complexity.

Ingredients for Chicken Pasta with Parmesan

• Chicken Breast: A lean protein source that absorbs the garlic and parmesan flavors perfectly.

• Garlic Pepper, Red Pepper: Spices that add a zesty and slightly spicy kick to the dish.
• Parmesan Cheese: Provides a rich, savory umami flavor and helps create a delicious coating for the chicken.
• Sweetener: Balances the spices and adds a subtle depth to the sauce.

• Tomato Sauce: Creates a smooth, tangy base for the pasta dish.
• Pasta: The hearty foundation of the meal that pairs well with the chicken and sauce.

• Cooking Spray: Helps prevent sticking and reduces the need for excess oil when cooking chicken.

Instructions for Creamy, Healthy Chicken Pasta

Step 1: Marinate Chicken

Grab a large zip-top bag and combine fresh minced garlic, grated parmesan cheese, and a sprinkle of red pepper flakes.

Toss chicken pieces into the bag, seal tightly, and shake to coat every inch of the meat.

Pop the bag in the refrigerator and let the flavors mingle for at least 30 minutes.

Step 2: Sizzle the Chicken

Warm a non-stick skillet and lightly coat with cooking spray.

Place marinated chicken pieces into the hot pan.

Cook for 4 minutes until golden brown, then flip and continue cooking for another 2-3 minutes.

Ensure chicken is fully cooked through with no pink center.

Step 3: Craft the Sauce

In a mixing bowl, whisk together tomato sauce, extra garlic pepper, a touch of natural sweetener, and additional red pepper flakes.

Stir until ingredients are completely blended and smooth.

Step 4: Boil the Pasta

Fill a large pot with water and bring to a rolling boil.

Add pasta and cook according to package instructions until al dente.

Drain pasta in a colander, shaking off excess water.

Step 5: Bring Everything Together

Transfer cooked pasta into the skillet with chicken.

Pour the prepared sauce over the pasta and chicken.

Gently toss everything together, allowing the sauce to coat each ingredient.

Simmer for 2-3 minutes until everything is heated through and well combined.

Tips for Saucy, Balanced Chicken Pasta

• Use fresh garlic and high-quality parmesan for deeper flavor infusion during the 30-minute marinating process.
• Ensure chicken reaches 165°F internal temperature without overcooking by using a meat thermometer for perfect tenderness.
• Adjust sauce seasoning gradually, tasting as you go to create a harmonious blend of garlic, sweetener, and red pepper heat.
• Cook pasta al dente to prevent mushiness when mixing with sauce, maintaining a pleasant firm bite.
• Replace regular pasta with whole wheat or zucchini noodles for lower-carb, gluten-free alternative without compromising taste.

Healthy Chicken Pasta Variations to Try

• Veggie Lover's Delight: Replace chicken with grilled tofu or portobello mushrooms for a plant-based protein option that keeps the same flavor profile.
• Gluten-Free Friendly: Swap traditional pasta with zucchini noodles or chickpea pasta to make the recipe celiac and gluten-sensitivity friendly.
• Low-Carb Champion: Use spaghetti squash instead of pasta and add extra vegetables like spinach or bell peppers to boost nutrition while reducing carbohydrates.
• Mediterranean Magic: Substitute tomato sauce with olive oil, add kalamata olives, and sprinkle feta cheese for a Greek-inspired version of the original recipe.

Serving Ideas for Garlic Parmesan Pasta

• Flavor Explosion Plating: Arrange pasta on a wide, shallow plate with chicken pieces artfully scattered on top. Sprinkle extra parmesan cheese and fresh chopped parsley for a restaurant-style presentation.
• Fresh Side Companion: Serve alongside a crisp mixed green salad with light vinaigrette or roasted asparagus spears to balance the rich pasta flavors and add nutritional variety.
• Wine Pairing Magic: Match this dish with a chilled white wine like pinot grigio or sauvignon blanc. These lighter wines complement the garlic and parmesan notes while cutting through the pasta's richness.
• Leftover Lunch Hack: Transform remaining pasta into a cold pasta salad by adding diced cucumber, cherry tomatoes, and a drizzle of olive oil for a quick next-day meal.

Best Storage for Chicken Pasta Leftovers

• Store leftover chicken pasta in an airtight container for up to 3-4 days. Keep the dish chilled to maintain its fresh flavor and prevent bacterial growth.
• Seal the pasta in freezer-safe containers or heavy-duty freezer bags. Chicken pasta can be frozen for 2-3 months without losing its taste and texture.
• Warm the pasta in a skillet over medium heat, adding a splash of water or broth to restore moisture. Stir gently to prevent the chicken from becoming dry or tough.
• Store sauce and pasta separately when possible to keep the pasta's texture crisp and prevent it from becoming mushy during storage.

Garlic Parmesan Healthy Chicken Pasta Recipe

---

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.8 from 27 reviews

• Total Time: 45 minutes
• Yield: 4 1x

Print Recipe

Pin Recipe

Description

Garlic parmesan healthy chicken pasta delivers a perfect balance of flavor and nutrition for weeknight dinners. Lean proteins and whole grain noodles combine with fresh herbs and zesty parmesan, promising a delicious meal you’ll crave again and again.

---

Ingredients

Scale 1x2x3x

Protein:

• 1 pound (454 grams) chicken breast tenderloins, cut into bite-size pieces
• 2 tablespoons (15 grams) reduced-fat grated parmesan cheese

Seasonings:

• 3 tablespoons garlic pepper seasoning
• 1/4–1/2 teaspoon crushed red pepper

Pasta and Sauce:

• 1 bag (8.5 ounces/241 grams) rotini pasta
• 1 can (15 ounces/425 grams) tomato sauce
• 1 tablespoon sugar substitute (stevia or Swerve)

Cook Mode Prevent your screen from going dark

---

Instructions

1. In a resealable plastic bag, combine garlic pepper, parmesan, and red pepper flakes to create a zesty marinade for the chicken.
2. Thoroughly coat chicken pieces in the seasoning mixture, ensuring even coverage, and refrigerate for 30 minutes to enhance flavor absorption.
3. Preheat a skillet with cooking spray over medium-high heat, creating a perfect searing surface for the marinated chicken.
4. Place chicken in the hot skillet, cooking for 4 minutes until golden brown, then flip and continue cooking for 2-3 minutes until fully cooked through and internal temperature reaches 165°F.
5. While chicken cooks, whisk together tomato sauce, additional garlic pepper, sweetener, and red pepper flakes in a separate bowl to create a vibrant sauce.
6. Cook pasta in boiling water according to package instructions until al dente, ensuring a perfect texture.
7. Slice the cooked chicken into bite-sized pieces for easy mixing.
8. Combine the prepared pasta, seasoned sauce, and sliced chicken in the skillet, gently stirring to distribute flavors evenly.
9. Simmer the mixture for 2-3 minutes, allowing the sauce to warm and the ingredients to meld together, creating a cohesive and delicious dish.

Notes

• Enhance flavor by letting chicken marinate longer, ideally up to 4 hours for deeper seasoning penetration.
• Opt for whole wheat pasta to boost nutritional value and add more fiber to the dish.
• Use fresh garlic instead of powdered for a more robust, authentic taste profile.
• Low-carb alternatives can replace pasta with zucchini noodles or spaghetti squash for a lighter meal option.

• Prep Time: 35 minutes
• Cook Time: 10 minutes
• Category: Dinner, Lunch
• Method: Sautéing
• Cuisine: Italian

Nutrition

• Serving Size: 4
• Calories: 400
• Sugar: 2g
• Sodium: 750mg
• Fat: 8g
• Saturated Fat: 3g
• Unsaturated Fat: 4g
• Trans Fat: 0g
• Carbohydrates: 60g
• Fiber: 6g
• Protein: 30g
• Cholesterol: 70mg