Healthy Garlic Parmesan Chicken Pasta Recipe

Craving a delicious and guilt-free pasta dish? Look no further than the flavorful Garlic Parmesan Healthy Chicken Pasta. This recipe is a game-changer, where succulent garlic parmesan-coated chicken meets perfectly cooked rotini for a protein-packed twist on a classic favorite. Through meticulous recipe testing, I’ve mastered the art of creating a dish that is not only lean and flavorful but also surprisingly low in carbs and high in protein.

The magic of this one-pan wonder lies in the balance of tender, juicy chicken with a crispy exterior, all enveloped in a rich garlic parmesan coating. With just 6 grams of carbs per serving, this dish is a crowd-pleaser even among skeptics who can’t believe something this tasty could be healthy. The secret? A clever sauce technique and a flavorful marinade that keeps the chicken moist and utterly irresistible.

Whether you’re meal prepping, fueling up post-workout, or planning a cozy date night in, this Garlic Parmesan Healthy Chicken Pasta is sure to impress. The aromatic blend of garlic and parmesan creates a mouthwatering crust on the chicken, making every bite a delightful experience. So, grab your ingredients, whip up this satisfying dish, and savor a flavorful meal that’s as good for your taste buds as it is for your body.

Quick Benefits

• High Protein: Provides 107 grams of protein per serving, making it a great option for those looking to increase their protein intake.
• Low Carb: Contains only 6 grams of carbs per serving, making it a suitable choice for those following a low-carb diet.
• Flavorful and Lean: Offers a satisfying meal with a rich garlic parmesan flavor, while still being lean and low in calories.
• Easy Meal Prep: Perfect for meal prep, post-workout dinners, or date nights in, offering a simple yet satisfying dish that can be enjoyed fresh or reheated.

Why You’ll Love This Healthy Garlic Parmesan Chicken Pasta Recipe Recipe

• Lean and Flavorful: A protein-packed twist on classic chicken pasta with tender, juicy garlic parmesan chicken that’s both lean and flavorful.
• Low in Carbs, High in Protein: Only 6 grams of carbs per serving and an impressive 107 grams of protein, making it a balanced and satisfying meal for health-conscious individuals.
• Irresistible Garlic Parmesan Coating: The garlic parmesan coating creates a rich and flavorful crust on the chicken, making it absolutely irresistible to both adults and kids.
• One-Pan Wonder: Easy one-pan preparation with simple ingredients that come together to create a delicious meal, perfect for busy weeknights.
• Versatile and Customizable: Easily customizable by adding ingredients like mushrooms, spinach, or cherry tomatoes for extra flavor and nutrients, catering to personal preferences.
• Meal Prep Friendly: Ideal for meal prep, post-workout dinners, or even date nights in, providing a convenient and tasty option for various occasions.
• Clever Sauce Technique: The clever sauce technique ensures that the pasta is perfectly cooked and coated in the flavorful tomato sauce, enhancing the overall taste experience.
• Perfectly Balanced Meal: Serve with roasted broccoli and a simple arugula salad for a well-rounded meal that’s both satisfying and nutritious.
• Long-Lasting Leftovers: Store leftovers in a sealed container for up to three days, and easily reheat with a splash of water or chicken broth to maintain the dish’s flavors and textures.

Ingredients for Healthy Garlic Parmesan Chicken Pasta Recipe

Chicken Marinade

• 1/4-1/2 teaspoon crushed red pepper
• 1 tablespoon garlic pepper seasoning
• 2 tablespoons (15g) reduced-fat grated parmesan cheese
• 1 pound chicken breast tenderloins, cut into bite-size pieces

Pasta and Sauce

• 2 tablespoons garlic pepper seasoning
• 1 bag (8.5 oz) rotini pasta
• 1 tablespoon sugar substitute (stevia or Swerve)
• 1 can (15 oz) tomato sauce
• 1/2 teaspoon crushed red pepper (optional)

How to Make Healthy Garlic Parmesan Chicken Pasta Recipe

Step 1: Marinate Chicken

Combine garlic pepper, parmesan, and red pepper in a bag. Add chicken pieces, coat thoroughly, and refrigerate for a minimum of 30 minutes.

Step 2: Cook Chicken

Preheat skillet with cooking spray over medium-high heat. Cook chicken for 4 minutes on one side, then flip and cook for an additional 2-3 minutes until done.

Step 3: Prepare Sauce

Combine tomato sauce with garlic pepper, sweetener, and red pepper in a mixing bowl.

Step 4: Cook Pasta

Cook pasta as per package instructions.

Step 5: Combine

Combine the pasta and sauce with the chicken. Simmer until heated through and thoroughly combined.

Storage Tips

Once you have prepared the Garlic Parmesan Healthy Chicken Pasta, any leftovers can be stored in a sealed container in the refrigerator for up to three days. When you are ready to enjoy the dish again, it is recommended to reheat it with a splash of water or chicken broth to help revive the sauce. While the microwave can be used for reheating, a quick toss in a hot skillet will help maintain the crispy texture of the chicken.

The balance of flavors and textures in this dish makes it a versatile option for various occasions. Whether you are looking for a convenient meal prep option, a satisfying post-workout dinner, or a cozy date night in, this protein-packed pasta dish fits the bill. The garlic and parmesan coating on the chicken creates a flavorful crust while keeping the meat moist, making each bite a delightful experience. Enjoy the dish alongside roasted broccoli or a refreshing arugula salad to complete the meal with a balance of flavors and nutrients.

Ingredient Substitutions

If you want to make a vegetarian version of this dish, you can easily swap the chicken tenderloins for firm tofu or tempeh. Cut the tofu or tempeh into bite-size pieces and marinate them in a mixture of garlic pepper seasoning, grated parmesan cheese, and crushed red pepper for a similar flavor profile. You can pan-sear or bake the tofu or tempeh until crispy before adding it to the pasta.

For a gluten-free option, replace the rotini pasta with a gluten-free pasta of your choice. Look for varieties made from brown rice, quinoa, or chickpeas for a nutritious alternative. Remember to adjust the cooking time according to the instructions on the gluten-free pasta package, as it may differ from regular pasta. Additionally, you can experiment with different pasta shapes like penne or fusilli to change up the texture of the dish while keeping it gluten-free.

Consider incorporating a variety of vegetables into the dish to increase the nutritional value and add more flavor. You can add sautéed mushrooms, spinach, cherry tomatoes, or bell peppers to the pasta for extra color and nutrients. Vegetables like zucchini, broccoli, or asparagus would also work well in this recipe. Just adjust the cooking time accordingly to ensure the vegetables are cooked to your preferred level of doneness.

Serving Suggestions

For a creative serving suggestion, try plating the garlic parmesan healthy chicken pasta in individual mini cast-iron skillets for a rustic and charming presentation. This way, each person gets their own perfectly portioned and piping hot skillet of deliciousness straight from the oven. Top each skillet with a sprinkle of fresh parsley and an extra dusting of grated parmesan before serving to add a pop of color and extra flavor.

To elevate the dish further, consider setting up a DIY pasta bar for a fun and interactive dining experience. Arrange bowls of additional toppings like sautéed mushrooms, roasted cherry tomatoes, and fresh spinach alongside the garlic parmesan chicken pasta. Guests can customize their plates with their favorite toppings, creating a personalized pasta dish that suits their taste preferences. Serve with a selection of crusty bread and a light white wine for a memorable and enjoyable meal with friends and family.

FAQs for Healthy Garlic Parmesan Chicken Pasta Recipe

Can I use chicken thighs instead of chicken breast tenderloins?

Yes, you can definitely use chicken thighs instead of chicken breast tenderloins in this recipe. Just ensure they are boneless and skinless for the best results.

Can I use regular pasta instead of rotini pasta?

Yes, you can use any type of pasta you prefer in this recipe. Rotini pasta works well to hold the sauce, but feel free to use your favorite pasta shape.

Is the crushed red pepper necessary for this recipe?

The crushed red pepper is optional and can be adjusted based on your spice preference. Feel free to omit it if you prefer a milder flavor or add more if you like a bit of heat.

How can I make this dish vegetarian?

To make this dish vegetarian, you can substitute the chicken with plant-based alternatives like tofu or tempeh. You can also add more vegetables like bell peppers, zucchini, or broccoli to enhance the flavor and texture of the dish.

Conclusion

Incorporating more protein into your diet doesn’t have to be boring or bland, and this Garlic Parmesan Healthy Chicken Pasta proves just that. The marriage of tender chicken coated in a flavorful garlic parmesan crust with perfectly cooked rotini pasta is a match made in culinary heaven. This one-pan wonder not only satisfies your taste buds but also nourishes your body with a whopping 107 grams of protein per serving and just 6 grams of carbs.

Whether you’re meal prepping for the week ahead, enjoying a cozy night in, or impressing guests with a delicious and nutritious dish, this Garlic Parmesan Healthy Chicken Pasta is a versatile and reliable option. Feel free to customize it by adding your favorite veggies or experimenting with different types of pasta to suit your preferences. Embrace the magic of this recipe – its simplicity, its flavors, and its health benefits – and savor every bite knowing you’re treating yourself to a meal that’s both indulgent and good for you.

Healthy Garlic Parmesan Chicken Pasta Recipe

“Protein-packed garlic parmesan chicken pasta that’s low in carbs but high in flavor – a one-pan wonder that’s crispy, juicy, and satisfying.”

Print Recipe Pin Recipe

Prep Time20 Minutes

Cook Time15 Minutes

Total Time35 Minutes

CuisineItalian-American

Skill LevelEasy

Servings4 Servings

Ingredients

Chicken Marinade

• 1/4-1/2 teaspoon crushed red pepper
• 1 tablespoon garlic pepper seasoning
• 2 tablespoons (15g) reduced-fat grated parmesan cheese
• 1 pound chicken breast tenderloins, cut into bite-size pieces

Pasta and Sauce

• 2 tablespoons garlic pepper seasoning
• 1 bag (8.5 oz) rotini pasta
• 1 tablespoon sugar substitute (stevia or Swerve)
• 1 can (15 oz) tomato sauce
• 1/2 teaspoon crushed red pepper (optional)

Instructions

1. Marinate Chicken: Combine garlic pepper, parmesan, and red pepper in a bag. Add chicken pieces, coat thoroughly, and refrigerate for a minimum of 30 minutes.
2. Cook Chicken: Preheat skillet with cooking spray over medium-high heat. Cook chicken for 4 minutes on one side, then flip and cook for an additional 2-3 minutes until done.
3. Prepare Sauce: Combine tomato sauce with garlic pepper, sweetener, and red pepper in a mixing bowl.
4. Cook Pasta: Cook pasta as per package instructions.
5. Combine: Combine the pasta and sauce with the chicken. Simmer until heated through and thoroughly combined.