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Creamy Garlic Parmesan Chicken Pasta (42g protein)

Greek yogurt adds 10+ grams of protein to the sauce while keeping it creamy with a fraction of heavy cream’s fat. Pounding the chicken to even thickness means it cooks through at the same rate — no dry edges, no raw centers.
Print Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course: Dinner
Cuisine: American
Ingredients Method

Ingredients
  

  • 12 oz penne or rigatoni use Barilla Protein+ or Banza for +6g protein per serving
  • 1 1/2 lbs boneless skinless chicken breasts, pounded to even thickness
  • 1 tsp Italian seasoning
  • 1/2 tsp smoked paprika
  • 1/2 tsp garlic powder
  • 1 tsp kosher salt divided, plus more for pasta water
  • 1/2 tsp black pepper
  • 1 tbsp olive oil
  • 3 tbsp butter or olive oil
  • 6 cloves garlic minced
  • 1/2 cup chicken broth
  • 1 cup freshly grated Parmesan plus more for serving
  • 3/4 cup plain Greek yogurt 2% or whole — nonfat can turn grainy
  • 1/4 tsp red pepper flakes
  • 1/4 cup chopped fresh parsley
  • 1 tbsp lemon juice

Method
 

  1. Season the chicken with Italian seasoning, paprika, garlic powder, 1/2 tsp salt, and pepper. Sear in olive oil over medium-high heat, 5-6 minutes per side, until the internal temperature hits 165°F (USDA safe temp — use a thermometer, don’t guess). Rest 5 minutes, then slice. (Resting keeps the juices in the meat instead of on the cutting board.)
  2. Cook the pasta in well-salted boiling water until al dente. Reserve 1 cup pasta water, then drain.
  3. In the same skillet, melt the butter over medium heat. Add the garlic and red pepper flakes; cook 1 minute until fragrant but not browned.
  4. Pour in the broth and simmer 2 minutes, scraping up the browned bits. Add the pasta and 1/2 cup pasta water; toss.
  5. Off the heat, add the Parmesan a handful at a time, then stir in the Greek yogurt and lemon juice until smooth and creamy. (Off-heat is the trick — yogurt + high heat = curdled sauce.)
  6. Fold in the sliced chicken and parsley. Loosen with more pasta water if needed. Serve with extra Parmesan.