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Easy Garlic Parmesan Chicken Pasta: Your Go-To Healthy Family Dinner

This wholesome garlic parmesan chicken pasta comes together in under 30 minutes using simple ingredients for a high-protein family dinner. Perfect for busy weeknights, postpartum recovery, or meal prep, it features balanced nutrition with whole wheat pasta, lean chicken breast, and a creamy yet light garlic parmesan sauce.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Calories: 425
Ingredients Method Notes

Ingredients
  

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

Method
 

Instructions
  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.
  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.
  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.
  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.
  5. Serve and Enjoy: Garnish with fresh parsley and additional parmesan if desired. Serve immediately while warm.

Notes

For meal prep: stores beautifully for 4 days. Macro control: use kitchen scale for accuracy. Vegetable boost: add spinach or broccoli. Postpartum tip: double recipe and freeze portions.