Greek Yogurt Chicken Pasta (Print Version)

Tender chicken and fresh vegetables tossed in a silky Greek yogurt sauce. A lighter take on classic creamy pasta with 32g protein per serving.

# What You Need:

→ Poultry

01 - 2 boneless, skinless chicken breasts (about 14 oz), cut into bite-sized pieces

→ Pasta

02 - 12.3 oz whole wheat penne or fusilli

→ Dairy

03 - 7 oz plain Greek yogurt (2% or 5% fat)
04 - 1 oz grated Parmesan cheese

→ Vegetables & Aromatics

05 - 2 tablespoons olive oil
06 - 3 garlic cloves, minced
07 - 1 small onion, finely chopped
08 - 3.5 oz baby spinach, roughly chopped
09 - 3.5 oz cherry tomatoes, halved

→ Liquids & Seasonings

10 - ⅓ cup low-sodium chicken broth
11 - 1 teaspoon dried oregano
12 - ½ teaspoon dried basil
13 - ½ teaspoon paprika
14 - Salt and freshly ground black pepper to taste
15 - Juice of ½ lemon

# Directions:

01 - Bring a large pot of salted water to a boil. Cook the pasta according to package instructions until al dente. Drain, reserving ⅓ cup of pasta water.
02 - While the pasta cooks, heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the chicken, season with salt, pepper, paprika, and oregano. Cook for 6–8 minutes, stirring occasionally, until golden and cooked through. Transfer to a plate and set aside.
03 - In the same skillet, heat the remaining tablespoon of olive oil. Sauté the onion for 2–3 minutes until soft. Add garlic and cook for 30 seconds until fragrant.
04 - Add cherry tomatoes and cook for 2 minutes until just softened. Stir in spinach and cook until wilted, about 1 minute.
05 - Lower the heat to medium-low. Return the cooked chicken to the skillet. Add chicken broth and allow to simmer for 1 minute.
06 - Remove the pan from heat. Stir in Greek yogurt, Parmesan, lemon juice, and half the reserved pasta water. Mix until smooth and creamy. Do not boil after adding yogurt as it may curdle.
07 - Toss the drained pasta with the sauce, adding more pasta water if needed to achieve your preferred consistency. Season with extra salt and pepper to taste.
08 - Serve immediately, garnished with additional Parmesan and fresh basil if desired.

# Expert Tips:

01 -
  • It tastes indulgent but leaves you feeling energized instead of sluggish, thanks to the Greek yogurt doing all the creamy work without the heaviness.
  • You can have it on the table in thirty-five minutes, which means it fits into hectic weeknights without compromising on flavor or nutrition.
  • The protein content keeps you full for hours, making it perfect for meal prep or post-workout dinners.
  • It's incredibly forgiving and welcomes whatever vegetables are wilting in your crisper drawer.
02 -
  • Never let the yogurt boil once it's in the pan or it will separate and turn grainy instead of creamy.
  • Reserving pasta water is the difference between a sauce that clings and one that's too thick or breaks apart.
  • Cutting the chicken into small, even pieces ensures it cooks quickly and evenly without drying out.
03 -
  • Use room temperature Greek yogurt so it incorporates more smoothly into the warm sauce without shocking it.
  • Taste the sauce before tossing the pasta and adjust the lemon juice, salt, and pepper then, because it's easier to fix before everything is mixed.
  • If the sauce looks too thick after tossing, add pasta water one tablespoon at a time until it's silky and coats the back of a spoon.
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