Save The smell of garlic hitting warm olive oil used to wake my roommate every Sunday night when I'd cook this. I started making Greek Yogurt Chicken Pasta during grad school when I was broke, stressed, and tired of eating bland chicken breasts with rice. One night I swapped heavy cream for yogurt on a whim because that's all I had, and suddenly dinner felt lighter but just as satisfying. The tangy creaminess clung to every twist of pasta, and I realized I'd stumbled onto something that didn't weigh me down before a long week. It became my reset meal, the thing I'd make when I needed comfort without the food coma.
I made this for my sister after her first marathon, and she devoured two bowls while still in her running gear. She kept saying it was exactly what her body was craving, something creamy and hearty but not heavy. Watching her scrape the bowl clean, I realized this dish had become more than just a quick dinner. It was the kind of meal that made people feel cared for without any fuss or pretense.
Ingredients
- Boneless, skinless chicken breasts (400 g): These cook fast and soak up all the seasoning beautifully. I cut them small so every bite has that golden, paprika-kissed crust.
- Whole wheat penne or fusilli (350 g): The ridges and twists grab onto the yogurt sauce like they were made for each other, and whole wheat adds a nutty backbone.
- Plain Greek yogurt (200 g): This is your creamy hero. Use 5% fat if you want it richer, but 2% works perfectly and keeps things lighter.
- Grated Parmesan cheese (30 g): It adds that salty, umami punch and helps the sauce cling. Don't skip it.
- Olive oil (2 tablespoons): One tablespoon for the chicken, one for the aromatics. Good olive oil makes the whole dish smell like a Mediterranean kitchen.
- Garlic cloves (3, minced): Fresh garlic is non-negotiable here. It blooms in the oil and perfumes everything.
- Small onion (1, finely chopped): It melts into the background, adding sweetness and depth without shouting.
- Baby spinach (100 g): Wilts down to almost nothing but adds color, iron, and a slight earthiness.
- Cherry tomatoes (100 g, halved): They burst just enough to release their juices, creating little pockets of brightness.
- Low-sodium chicken broth (80 ml): It loosens the sauce and adds savory richness. Low-sodium lets you control the salt.
- Dried oregano (1 teaspoon): Classic Mediterranean warmth. If you have fresh, use double.
- Dried basil (1/2 teaspoon): Subtle and sweet, it rounds out the herb profile.
- Paprika (1/2 teaspoon): Gives the chicken a gentle smokiness and a gorgeous color.
- Salt and black pepper: Season boldly. Greek yogurt can mute flavors, so taste and adjust at the end.
- Lemon juice (from 1/2 lemon): Brightens everything and keeps the yogurt from tasting flat. It's the secret zing.
Instructions
- Boil the Pasta:
- Bring a large pot of salted water to a rolling boil and cook your pasta until al dente, following the package timing. Before you drain it, scoop out about 80 ml of that starchy pasta water and set it aside.
- Cook the Chicken:
- While the pasta bubbles away, heat a tablespoon of olive oil in a large skillet over medium-high heat. Toss in the chicken pieces, season them with salt, pepper, paprika, and oregano, then cook for 6 to 8 minutes, stirring now and then, until they're golden and cooked through.
- Sauté the Aromatics:
- Transfer the cooked chicken to a plate and add the remaining tablespoon of olive oil to the skillet. Sauté the chopped onion for 2 to 3 minutes until it softens, then add the minced garlic and cook for just 30 seconds until it smells incredible.
- Add the Vegetables:
- Toss in the halved cherry tomatoes and cook for about 2 minutes until they start to soften and release their juices. Stir in the spinach and let it wilt down, which takes about a minute.
- Simmer with Broth:
- Lower the heat to medium-low and return the cooked chicken to the skillet. Pour in the chicken broth and let everything simmer together for a minute to marry the flavors.
- Create the Yogurt Sauce:
- Take the pan off the heat completely, then stir in the Greek yogurt, Parmesan, lemon juice, and half of the reserved pasta water. Mix until the sauce is smooth and creamy, being careful not to return it to high heat or the yogurt might curdle.
- Toss and Serve:
- Add the drained pasta to the skillet and toss everything together, adding more pasta water bit by bit until the sauce coats every piece beautifully. Taste and adjust the salt and pepper, then serve it hot with extra Parmesan if you like.
Save The first time I brought this to a potluck, someone asked if I'd used cream, and when I said it was just Greek yogurt, three people immediately asked for the recipe. It was one of those moments where you realize a simple swap can completely change how people think about healthy cooking. This dish proved to me that you don't have to sacrifice flavor to feel good after a meal.
Make It Your Own
I've thrown in steamed broccoli florets when I needed more greens, and I've swapped the chicken for cooked chickpeas when my vegetarian friends came over. Both versions were devoured. You can also use any short pasta shape you have on hand, though the ones with ridges or twists really do hold the sauce better. If you're gluten-free, this works beautifully with gluten-free penne, and if you want a little heat, a pinch of red pepper flakes in with the garlic changes the whole vibe.
Storing and Reheating
Leftovers keep in the fridge for up to three days in an airtight container. When you reheat it, add a splash of chicken broth or water and warm it gently on the stovetop over low heat, stirring often so the yogurt doesn't split. I've found that microwaving works in a pinch, but do it in short bursts and stir between each one. The sauce might thicken as it sits, so don't be afraid to loosen it up before serving again.
Serving Suggestions
This pairs beautifully with a simple arugula salad dressed with lemon and olive oil, or a few slices of crusty bread to mop up any extra sauce. I like to pour myself a glass of chilled Sauvignon Blanc when I make this, something crisp that cuts through the creaminess. If you're feeding a crowd, double the recipe and serve it family-style in a big, warm bowl with fresh basil scattered on top.
- Garnish with extra Parmesan, fresh basil, or a drizzle of good olive oil for a restaurant finish.
- Serve alongside garlic bread or a light cucumber and tomato salad for contrast.
- If you want more protein, toss in some white beans or top with a soft-boiled egg.
Save This dish has become my go-to whenever I want to feel like I'm taking care of myself without spending hours in the kitchen. It's proof that simple ingredients, handled with a little attention and care, can turn into something you'll crave all week long.
Recipe FAQs
- → Why shouldn't you boil the yogurt sauce?
Boiling causes Greek yogurt to curdle due to the high acid and heat breaking down its proteins. Keep the heat at medium-low and stir yogurt in off the flame for a smooth, creamy texture.
- → Can you use full-fat Greek yogurt instead?
Yes, full-fat yogurt works well and creates an even richer sauce. You may need slightly less pasta water since full-fat yogurt is naturally creamier and thicker than 2-5% varieties.
- → What can you substitute for chicken?
Turkey breast provides a similar lean protein profile. For a vegetarian version, chickpeas or white beans offer comparable protein content and hearty texture that complements the creamy sauce beautifully.
- → How do you prevent the pasta from becoming sticky?
Reserve pasta water before draining and add it gradually to reach your desired consistency. Tossing the pasta with sauce immediately after draining helps prevent sticking and ensures even coating.
- → Can you make this ahead for meal prep?
Yes, prepare through step 5 and store separately. Before serving, gently reheat the chicken mixture, add yogurt and pasta off heat, then combine with freshly cooked pasta for best texture and flavor.
- → What wine pairs best with this dish?
A crisp Sauvignon Blanc complements the creamy sauce and fresh vegetables perfectly. The wine's acidity cuts through richness while its herbaceous notes echo the oregano and basil in the dish.