Description
This easy garlic Parmesan chicken pasta is a high protein dinner made with tender chicken, whole wheat pasta, spinach, and a light garlic-Parmesan sauce. It’s quick, healthy, and full of flavor – perfect for busy weeknights or gym meal prep.
Ingredients
8 ounces whole wheat pasta (penne or rotini)
1 pound boneless, skinless chicken breast, cut into small cubes
1 tablespoon olive oil
3 cloves garlic, minced
1 cup low‑sodium chicken broth
1/2 cup finely grated Parmesan cheese
2 cups fresh baby spinach leaves
1/2 teaspoon salt, plus more to taste
1/4 teaspoon black pepper
Pinch of red pepper flakes, optional
Instructions
1. Bring a large pot of salted water to a boil and cook the whole wheat pasta until just tender. Reserve about 1 cup of pasta water, then drain.
2. While the pasta cooks, heat olive oil in a large skillet over medium-high heat. Add the chicken cubes, season with salt and pepper, and cook for 5–7 minutes until golden and cooked through.
3. Transfer the chicken to a plate. Add minced garlic to the same skillet and stir for 30 seconds until fragrant.
4. Pour in the chicken broth and use a wooden spoon to scrape up browned bits from the pan. Bring to a gentle simmer.
5. Return the chicken to the pan and let it simmer for 5 minutes to blend flavors.
6. Add the spinach and Parmesan cheese, stirring until the spinach wilts and the sauce thickens slightly. Loosen with reserved pasta water if needed.
7. Add the drained pasta and toss until well coated. Taste and adjust salt, pepper, or red pepper flakes before serving.
Notes
Cut the chicken into even cubes so it cooks evenly and stays juicy.
Use freshly grated Parmesan for the best flavor and melt.
Reserve pasta water—it helps the sauce cling to the pasta.
For extra color and nutrition, stir in sun-dried tomatoes or roasted red peppers with the spinach.
A squeeze of lemon juice at the end adds brightness.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Dinner
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 1/2 cups
- Calories: 430
- Sugar: 2g
- Sodium: 470mg
- Fat: 14g
- Saturated Fat: 4g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 5g
- Protein: 38g
- Cholesterol: 75mg