High-Protein Garlic Parmesan Pasta

This high-protein garlic parmesan chicken pasta is my secret for getting a satisfying meal on the table when I want something creamy but not heavy. I use Greek yogurt to create a light, luscious sauce that clings to every bite and packs a serious protein punch. With a prep time under fifteen minutes, it is ideal for weeknights or whenever you want real comfort without the guilt.

I found this recipe after a gym session when I needed something filling but not greasy. Now my friends beg for it after late night movie marathons whenever I offer to cook.

Gather Your Ingredients

• Rotini pasta: I like this shape because it catches the sauce. Short shapes like penne or farfalle also work well. Choose whole wheat or chickpea pasta for extra protein.
• Cooked chicken breast: Use fresh or leftover grilled chicken. Ensure it is juicy, not too dry, and chop or shred it for even sauce coverage.
• Parmesan cheese: Real parmesan gives the best nutty flavor. Look for a block and grate it yourself if possible for fresher taste.
• Greek yogurt: Plain, full fat or low fat, both work and create a silky sauce with added protein.
• Garlic powder: Infuses a gentle garlic warmth without overpowering. Granulated garlic is fine too. Avoid old powder for best flavor.
• Salt and black pepper: These bring everything together. Use flaky salt for bursting flavor and fresh cracked pepper.
• Reserved pasta water: A splash helps create a glossy, emulsified sauce. Save some before draining the pasta just in case.

How to Make It

Make the Sauce:

Whisk together the Greek yogurt, parmesan, garlic powder, salt, and pepper in a medium bowl until completely smooth. The texture should be thick, creamy, and without lumps. Taste and tweak seasoning to your liking. This step creates the flavor backbone of the dish.

Combine Everything:

Add the just boiled, drained pasta and warm chicken to a roomy mixing bowl. Pour over all the yogurt parmesan sauce. Toss with big, gentle movements until all the pasta and chicken pieces are glossy and coated. The heat of the pasta and chicken turns the sauce extra silky and brings out the cheese flavor. If the sauce looks tight, add reserved pasta water a tablespoon at a time. Keep tossing until everything glistens and pulls together.

Serve and Garnish:

Scoop the finished pasta into big bowls or onto plates. Sprinkle over chopped parsley or basil for color, plus another dusting of parmesan. Add a little more cracked black pepper for bite. Serve while piping hot for the creamiest experience.

My absolute favorite part is the sharp parmesan bite against the cool tang of Greek yogurt. Once I made this for a family get together and my cousin could not believe it was not loaded with butter and cream. She now texts for the recipe every month.

Flavor Boosters

If reheating, add liquid in small amounts for best texture. Grate your own parmesan to avoid clumping and maximize flavor. Always cook pasta just shy of al dente for the best bite in creamy sauces.

Serving Suggestions

Serve with a crisp green salad and lemon vinaigrette for a refreshing balance. Garlic bread or roasted vegetables also round this out beautifully. For added nutrients, stir in a couple of handfuls of baby spinach or kale at the last moment. Let it wilt into the warm sauce for a nutrition boost.

Creative Twists

No Greek yogurt? Try plain skyr or a thick plain cottage cheese blended until smooth. For dairy free use unsweetened coconut yogurt and nutritional yeast in place of parmesan. Use rotisserie chicken or shredded turkey for an equally high protein option. Low carb pasta works in place of traditional wheat pasta.

This pasta keeps very well in an airtight container in the refrigerator for up to three days. Freeze portions for longer storage and reheat gently with a splash of liquid for best results.

Common Questions About This Recipe

→ Can I use a different type of pasta?

Yes, any short pasta like penne, fusilli, or farfalle works well and holds the creamy sauce.

→ How do I make the sauce creamier?

Stir in extra reserved pasta water until the sauce reaches your desired consistency.

→ Can I make this dish ahead of time?

It's best served fresh, but you can store leftovers in the fridge and reheat gently to prevent the sauce from drying out.

→ Is it possible to use leftover chicken?

Absolutely, cooked or rotisserie chicken makes preparation even quicker.

→ Does Greek yogurt change the flavor?

Greek yogurt adds tanginess and creaminess while keeping the sauce light and high in protein.