Easy Garlic Parmesan Chicken Pasta Recipe for a Healthy Family Dinner
Easy Garlic Parmesan Chicken Pasta: Your Go-To Healthy Family Dinner
Looking for a wholesome dinner that satisfies your macro goals while pleasing the entire family? This garlic parmesan chicken pasta is your answer. Perfect for busy weeknights, postpartum recovery, or meal prep Sundays, this high-protein dish comes together in under 30 minutes with simple ingredients you likely already have in your pantry.
What makes this recipe special is its balanced approach – we’re using whole wheat pasta for fiber, lean chicken breast for protein, and a creamy garlic parmesan sauce that’s surprisingly light yet incredibly flavorful. Whether you’re meal prepping for the week or need a comforting dinner after a long day, this dish delivers nutrition without compromising on taste.
Ingredients
- 8 oz whole wheat pasta (penne or rotini work best)
- 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
- 3 cloves garlic, minced
- 1 cup low-fat milk or unsweetened almond milk
- 1/2 cup grated parmesan cheese
- 1 tbsp olive oil
- 1 tsp Italian seasoning
- Fresh parsley for garnish
- Salt and black pepper to taste
- Optional: spinach or broccoli florets for extra nutrition
Step-by-Step Instructions
Step 1: Cook the Pasta
Bring a large pot of salted water to boil. Add the whole wheat pasta and cook according to package directions until al dente. Drain and set aside, reserving 1/2 cup of pasta water.
Step 2: Prepare the Chicken
While pasta cooks, heat olive oil in a large skillet over medium-high heat. Season chicken pieces with salt, pepper, and Italian seasoning. Cook chicken for 5-7 minutes until golden brown and cooked through. Remove chicken from skillet and set aside.
Step 3: Create the Sauce
In the same skillet, reduce heat to medium and add minced garlic. Sauté for 30 seconds until fragrant. Pour in the milk and bring to a gentle simmer. Stir in parmesan cheese until melted and creamy.
Step 4: Combine Everything
Return the cooked chicken to the skillet. Add the drained pasta and toss to coat in the sauce. If the sauce is too thick, add a splash of the reserved pasta water to reach your desired consistency.
Step 5: Serve and Enjoy
Garnish with fresh parsley and additional parmesan if desired. Serve immediately while warm.
Expert Tips for Perfect Results
- For Meal Prep: This recipe stores beautifully for up to 4 days. Portion into containers for easy grab-and-go lunches or dinners.
- Macro Control: Use a kitchen scale to measure ingredients accurately for precise macro tracking.
- Vegetable Boost: Add 2 cups of fresh spinach during the last minute of cooking, or steam broccoli florets and mix in at the end.
- Postpartum Tip: Double the recipe and freeze individual portions for easy reheating during those busy newborn days.
- Family-Friendly: Kids love this mild, creamy pasta – it’s a great way to introduce them to healthy eating habits.
Frequently Asked Questions
Can I make this recipe gluten-free?
Absolutely! Simply substitute the whole wheat pasta with your favorite gluten-free pasta variety. The sauce and chicken components remain the same.
How many grams of protein per serving?
Each serving contains approximately 35-40g of protein, making it an excellent choice for muscle recovery and satiety.
Can I use chicken thighs instead of breast?
Yes, chicken thighs work well and add more flavor, though they’ll increase the fat content slightly. Adjust cooking time as thighs may take a few minutes longer.
Is this recipe freezer-friendly?
Yes, it freezes beautifully for up to 3 months. Thaw in the refrigerator overnight and reheat gently on the stove with a splash of milk to refresh the sauce.
Easy Garlic Parmesan Chicken Pasta: Your Go-To Healthy Family Dinner
Ingredients
Method
- Cook the Pasta: Bring a large pot of salted water to boil. Add the whole wheat pasta and cook according to package directions until al dente. Drain and set aside, reserving 1/2 cup of pasta water.
- Prepare the Chicken: While pasta cooks, heat olive oil in a large skillet over medium-high heat. Season chicken pieces with salt, pepper, and Italian seasoning. Cook chicken for 5-7 minutes until golden brown and cooked through. Remove chicken from skillet and set aside.
- Create the Sauce: In the same skillet, reduce heat to medium and add minced garlic. Sauté for 30 seconds until fragrant. Pour in the milk and bring to a gentle simmer. Stir in parmesan cheese until melted and creamy.
- Combine Everything: Return the cooked chicken to the skillet. Add the drained pasta and toss to coat in the sauce. If the sauce is too thick, add a splash of the reserved pasta water to reach your desired consistency.
- Serve and Enjoy: Garnish with fresh parsley and additional parmesan if desired. Serve immediately while warm.
