Healthy Creamy Chicken Alfredo Pasta

This Healthy Creamy Chicken Alfredo Pasta is rich, creamy, and full of flavor without being overly heavy. The sauce is made with Greek yogurt, milk, and Parmesan cheese for a lighter twist on the classic, while tender chicken adds plenty of protein.

Ingredients

For the Pasta

• 12 oz (340 g) whole wheat or high-protein pasta
• 2 boneless, skinless chicken breasts (about 1 lb/450 g), cut into bite-sized pieces
• 1 tbsp olive oil
• 1 tsp Italian seasoning
• ½ tsp garlic powder
• ½ tsp onion powder
• Salt and black pepper, to taste

For the Healthy Alfredo Sauce

• 1 tbsp butter
• 3 cloves garlic, minced
• 1 cup (240 ml) low-fat milk
• ¾ cup (170 g) plain Greek yogurt, room temperature
• ½ cup (50 g) grated Parmesan cheese
• 1 tbsp cornstarch
• 2 tbsp water
• ¼ tsp nutmeg (optional)
• Salt and black pepper, to taste

Optional Add-Ins

• 2 cups broccoli florets
• 1 cup baby spinach
• 1 cup mushrooms, sliced
• Chopped fresh parsley

Instructions

1. Cook the pasta according to the package directions until al dente. Reserve ½ cup of the pasta water, then drain.
2. While the pasta cooks, season the chicken with Italian seasoning, garlic powder, onion powder, salt, and pepper.
3. Heat the olive oil in a large skillet over medium-high heat. Cook the chicken for 6–8 minutes, until golden and fully cooked. Remove and set aside.
4. In the same skillet, melt the butter and sauté the garlic for 30 seconds.
5. Add the milk and bring it to a gentle simmer.
6. In a small bowl, whisk the cornstarch with the water and stir it into the milk. Cook for 1–2 minutes, until slightly thickened.
7. Reduce the heat to low. Stir in the Parmesan cheese until melted.
8. Remove the skillet from the heat and slowly whisk in the Greek yogurt until smooth. (This helps prevent curdling.)
9. Return the chicken to the skillet and add the cooked pasta. Toss until evenly coated in the sauce. If needed, add a little reserved pasta water to loosen the sauce.
10. Stir in broccoli, spinach, or mushrooms if using, and cook for 2–3 minutes until heated through.
11. Garnish with fresh parsley and extra Parmesan before serving.

Tips

• Bring the Greek yogurt to room temperature before adding it to the sauce for a smoother texture.
• Cook the pasta just until al dente so it doesn’t become mushy.
• Use freshly grated Parmesan for the creamiest sauce.
• Add grilled shrimp instead of chicken for a delicious variation.

Serving Suggestions

• Garlic bread
• Caesar salad
• Roasted asparagus
• Steamed green beans
• Mixed green salad

Storage

• Refrigerator: Store in an airtight container for up to 4 days.
• Freezer: Not recommended, as the yogurt-based sauce may separate after thawing.
• Reheat: Warm gently over low heat or in the microwave with a splash of milk to restore the creamy consistency.

Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4–6
Calories: Approximately 460 calories per serving
Protein: Approximately 35–40 g per serving