If you are looking for a comforting stove top dinner that is packed with flavor but fits your dietary needs, this Garlic Parmesan Chicken Pasta is a must-try. Featuring juicy, seared chicken and a velvety garlic-Parmesan sauce made without heavy cream, it delivers all the creaminess you crave while keeping sodium in check.
This low sodium chicken pasta recipe boasts just 140mg of sodium and a whopping 23g of protein per serving. The tender chickpea penne adds extra fiber, making it an excellent choice for a renal diet, easy high protein meal prep, and GLP-1 meal ideas.
Ready in just 35 minutes, it’s a quick and tasty one-pan dinner idea that keeps well for leftovers. Who likes to clean a lot of dishes after cooking? Not us! For more deliciously easy recipes, check out all of our healthy one-pan recipes. And if you like this chicken recipe, our other heart-healthy chicken recipes will have your taste buds clucking!
This flavorful pasta dish satisfies your craving for creamy comfort food while relying on smart ingredient swaps like Greek yogurt instead of heavy cream. By incorporating fiber-rich chickpea pasta and lean chicken breast, it provides a satisfying, nutrient-dense meal that easily fits into specialized diets.
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Traditional chicken parmesan is often breaded, fried, and heavy in sodium. However, this unbreaded, stove top pasta version uses lean chicken breast and a yogurt-based sauce, making it a great fit for low-sodium and high-protein diets.
Penne is an excellent choice because its tubular shape holds the creamy garlic parmesan sauce beautifully. We use chickpea penne here for extra fiber, but rotini or bow tie pasta work just as well.
The key is making smart ingredient swaps. Use a fiber-rich pasta like chickpea or whole wheat, rely on olive oil instead of excessive butter, and create a creamy sauce using Greek yogurt and chicken stock instead of heavy cream.
Since the pasta provides satisfying carbohydrates, pair it with light, non-starchy vegetables. Roasted broccoli, a fresh green salad, or sautéed zucchini are fantastic low-carb options.
If you loved the creamy, low-sodium comfort of this garlic parmesan dish, be sure to explore our complete collection of healthy chicken and pasta recipes for more satisfying weeknight meals.
For more quick, quick meals that deliver just as much lean protein as our chickpea penne dish, browse through our favorite high protein chicken recipes to keep your meal prep exciting.
Recipe yields 8 servings
In a small mixing bowl, combine Italian seasoning, paprika, black pepper, and garlic powder. Pat chicken dry with paper towel and season both sides of chicken breasts with spice mixture.
In a large, deep skillet, heat olive oil over medium heat until shimmering. Add seasoned chicken and cook on each side (about 3 to 5 minutes per side) until browned and cooked through and internal temperature reaches 165°F. Remove chicken from pan and set aside on a cutting board.
Using the same pan, reduce heat to medium-low, add olive oil and butter, and heat until butter is melted. Add onion and cook until softened, about 3 minutes. Add garlic and stir to combine. Cook for 1 minute and season with black pepper. Add spinach, stir to combine, and cook until wilted, stirring often, about 2 to 3 minutes.
Deglaze pan with white wine, scraping up browned bits with rubber or wooden spatula. Add chicken stock and bring to a light boil. Add penne pasta, making sure it is completely submerged in broth-wine mixture. Cover pan and cook pasta to al dente, according to package directions, about 8 to 10 minutes.
Remove from heat and uncover. Add Parmesan, milk, Greek yogurt, parsley, and basil. Stir until Parmesan cheese is melted and sauce thickens.
Shred or chop the chicken and add it to the pasta, stirring to combine. Serve warm garnished with chopped fresh basil. Store any leftovers in an airtight container in the refrigerator for up to 4 days.
While this is designed as a convenient one-pot stove top meal, you can bake the chicken separately. Simply bake the seasoned chicken breasts in the oven at 375°F for about 20-25 minutes until the internal temperature reaches 165°F, then slice and toss into your finished pasta and sauce.
Keep your meal balanced by pairing this creamy pasta with a light, low-carb side dish. Try serving it with simple sautéed green beans, roasted broccoli, or a crisp escarole salad with a light vinaigrette.
You can substitute whole-wheat penne, brown rice pasta, or any other gluten-free noodle you prefer.
If you have a dairy sensitivity, use a plain, unsweetened dairy-free yogurt alternative.
You can swap in lean ground turkey or even white beans for a vegetarian protein source.
Fresh arugula or chopped kale works wonderfully as a leafy green substitute.