Quick Description
This High-Protein Creamy Garlic Chicken Pasta is rich, creamy, and loaded with juicy seasoned chicken bites over pasta in a velvety garlic parmesan sauce. It tastes like restaurant comfort food while delivering serious protein for your goals.
Servings & Timing
Servings: 4
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: ~30 minutes
Ingredients List
Chicken
- 1.25 lb chicken breast, cubed
- 1 tbsp olive oil
- 1 tsp garlic powder
- ½ tsp paprika
- Salt & pepper to taste
Pasta
- 8 oz high-protein pasta (or chickpea pasta)
Creamy Sauce
- 1 cup Greek yogurt (or blended cottage cheese)
- ¾ cup chicken broth
- ½ cup milk of choice
- 4 cloves garlic, minced
- ½ cup grated parmesan
- 1 tbsp light cream cheese (optional for richness)
- ½ tsp Italian seasoning
- Black pepper to taste
Finish
- Fresh parsley
- Extra parmesan optional
Step-by-Step Instructions
Step 1: Cook Pasta
Boil pasta according to package instructions.
Reserve ½ cup pasta water, then drain.
Step 2: Cook Chicken
Heat olive oil in skillet over medium-high heat.
Season chicken with garlic powder, paprika, salt, and pepper.
Cook 6–8 minutes until golden and cooked through.
Step 3: Build Sauce
Lower heat. Add garlic to skillet and cook 30 seconds.
Add broth and milk. Simmer 2 minutes.
Step 4: Make Creamy Base
Whisk Greek yogurt separately until smooth. Stir into pan over low heat.
Add parmesan, cream cheese (if using), and seasoning.
Step 5: Combine
Add pasta and cooked chicken back in. Toss everything together.
Use reserved pasta water as needed for silky texture.
Step 6: Finish
Top with parsley and serve hot.
Additional Notes
- Keep heat low after adding yogurt to prevent splitting
- Cottage cheese gives extra protein and creaminess
- Pasta water makes sauce glossy and smooth
Dietary Info
High-Protein
Balanced Carbs
Meal Prep Friendly
Ingredient Details & Substitutions
- Chicken Breast: Swap for thighs if preferred
- Pasta: Chickpea or lentil pasta boosts protein
- Greek Yogurt: Full-fat = richer, nonfat = leaner
- Parmesan: Romano also works
Recipe Variations & Serving Suggestions
- Add spinach or broccoli
- Make spicy with chili flakes
- Add mushrooms
- Serve with side salad or roasted veggies
Storage & Make-Ahead
Fridge: 4 days
Reheat gently with splash of milk or broth
Nutrition (Per Serving – Approximate)
Calories: 430–520
Protein: 42–52g
Carbs: 28–38g
Fat: 12–18g
Optional Personal Story
I wanted creamy chicken pasta without the heavy cream coma afterward. This version gives all the comfort with way better macros.
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Save this High-Protein Creamy Garlic Chicken Pasta for your next dinner craving. Rich, cheesy, filling, and packed with protein 🍝🔥
