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garlic parmesan chicken pasta with sliced chicken in a bowl
Protein Meal Studio Editorial Team

Healthy Garlic Parmesan Chicken Pasta

A creamy, high-protein garlic parmesan chicken pasta made with juicy chicken breast, tender pasta, garlic, Parmesan, and a lighter protein-rich sauce. It is comforting, satisfying, and perfect for weeknight dinners or meal prep.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: American, Italian-Inspired
Calories: 430
Ingredients Equipment Method Notes

Ingredients
  

  • Main Ingredients
  • 12 ounces protein pasta or whole wheat pasta
  • 1 1/2 pounds boneless skinless chicken breast cut into bite-size pieces
  • 1 tablespoon olive oil
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 cups baby spinach
  • Creamy Garlic Parmesan Sauce
  • 1 cup cottage cheese
  • 1/2 cup plain Greek yogurt
  • 1/2 cup low-sodium chicken broth
  • 1/2 cup grated Parmesan cheese
  • 4 garlic cloves minced
  • 1 tablespoon lemon juice
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon black pepper
  • Garnish
2 tablespoons fresh parsley, chopped
Extra Parmesan cheese, for serving
Lemon wedges, optional

Equipment

  • 1 Large pot for cooking the pasta
  • 1 Large skillet for cooking the chicken and sauce
  • 1 Blender for blending the creamy protein sauce
  • 1 Cutting board for cutting chicken
  • 1 Sharp knife for slicing chicken
  • 1 Measuring cups and spoons for sauce and seasonings

Method
 

  1. Cook the pasta: Bring a large pot of salted water to a boil. Cook the pasta until al dente according to package directions. Reserve 1/2 cup pasta water, then drain and set aside.
  2. Blend the sauce: Add cottage cheese, Greek yogurt, chicken broth, Parmesan cheese, lemon juice, onion powder, and black pepper to a blender. Blend until smooth and creamy.
  3. Cook the chicken: Heat olive oil in a large skillet over medium heat. Season the chicken with Italian seasoning, salt, and black pepper. Cook for 6 to 8 minutes, turning as needed, until golden and fully cooked.
  4. Add the garlic: Lower the heat slightly and stir in the minced garlic. Cook for 30 to 60 seconds, just until fragrant.
  5. Warm the sauce: Pour the blended sauce into the skillet with the chicken. Warm gently over low heat. Do not boil, or the sauce may become grainy.
  6. Toss everything together: Add the cooked pasta and spinach to the skillet. Toss until the pasta is coated and the spinach wilts. Add a splash of reserved pasta water if the sauce needs loosening.
  7. Serve: Top with fresh parsley, extra Parmesan, and lemon if desired. Serve warm.

Notes

For the smoothest sauce, blend the cottage cheese fully before warming it. Keep the heat low after adding the sauce so it stays creamy instead of separating. Store leftovers in airtight containers for up to 4 days and reheat gently with a splash of broth or water.