Description

This Garlic Parmesan Chicken Pasta is a quick, healthy, and creamy meal prep favorite featuring juicy chicken, bold garlic, and a parmesan sauce that clings to every noodle. It’s lighter than traditional cream-based versions but packed with flavor and perfect for busy weeknights or make-ahead lunches.

Ingredients

Scale

2 large boneless, skinless chicken breasts (about 1 lb), cut into bite-sized pieces
2 tablespoons olive oil, divided
2–3 garlic cloves, minced
1 teaspoon Italian seasoning (or dried oregano/basil blend)
1/2 teaspoon salt (adjust to taste)
1/4 teaspoon freshly cracked black pepper
8 ounces whole wheat penne or rotini (or regular, gluten-free, or chickpea pasta)
2–3 tablespoons reserved pasta water
3/4 cup freshly grated parmesan cheese
1/2 cup low-fat milk (or unsweetened almond milk for dairy-free)
1 tablespoon unsalted butter (optional)
1 clove extra garlic, minced (optional)
1/4 teaspoon red pepper flakes (optional)
Chopped fresh parsley or basil (for garnish)
More parmesan (for garnish)
Lemon zest (optional, for garnish)

Instructions

In a medium bowl, toss chicken pieces with 1 tablespoon olive oil, minced garlic, Italian seasoning, salt, and pepper. Let marinate for 5–10 minutes.
Bring a large pot of salted water to a boil. Add pasta and cook according to package directions until al dente (8–10 minutes). Reserve 2–3 tablespoons of pasta water before draining.
Heat remaining 1 tablespoon olive oil in a large skillet over medium-high heat. Add marinated chicken in a single layer. Cook for 4–5 minutes, stirring occasionally, until golden and cooked through.
Reduce heat to medium-low. Move chicken to the side (or remove temporarily). Add butter and optional extra garlic to the pan. Sauté for 30 seconds until fragrant.
Pour in milk and half the reserved pasta water. Stir in parmesan, a little at a time, until melted and creamy. If too thick, add more milk or pasta water. Return chicken to pan if removed.
Add drained pasta to the skillet. Toss everything together until pasta is coated and chicken is evenly distributed. Adjust salt, pepper, and red pepper flakes to taste.
Garnish with chopped parsley, extra parmesan, and lemon zest if desired. Serve hot or portion into meal prep containers to cool before refrigerating.

Notes

For best results, use freshly grated parmesan and reserve pasta water to adjust sauce consistency. Add veggies like spinach or broccoli for extra nutrition. For gluten-free, use chickpea or brown rice pasta. To reheat, add a splash of milk or water to keep the sauce creamy.

Prep Time: 10 minutes
Cook Time: 20 minutes
Category: Main Course
Cuisine: Italian-American

Nutrition

Serving Size: About 1/4 of recipe (1 1/2 to 2 cups)
Calories: 420
Sugar: 3
Sodium: 550
Fat: 15
Saturated Fat: 5
Carbohydrates: 35
Fiber: 5
Protein: 32

Keywords: garlic parmesan chicken pasta, healthy meal prep, creamy chicken pasta, easy pasta recipe, one pan chicken pasta, weeknight dinner, Italian chicken pasta