Go Back

Creamy Garlic Chicken Protein Pasta – Comforting, Satisfying, and High-Protein

Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 8 ounces high-protein pasta (penne, rotini, or spaghetti made with chickpeas, lentils, or added whey/pea protein)
  • 1 pound boneless, skinless chicken breast, cut into small bite-size pieces
  • 1 tablespoon olive oil (plus more if needed)
  • 2 tablespoons unsalted butter
  • 5–6 cloves garlic, finely minced
  • 1 cup low-sodium chicken broth
  • 3/4 cup milk (2% or whole for creamier texture)
  • 1/3 cup plain Greek yogurt (or light cream cheese)
  • 1/2 cup freshly grated Parmesan cheese
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon onion powder
  • 1/4–1/2 teaspoon red pepper flakes (optional, for gentle heat)
  • Juice of 1/2 lemon (about 1 tablespoon), plus zest if you like
  • Kosher salt and freshly ground black pepper, to taste
  • Fresh parsley, chopped, for garnish

Method
 

  1. Cook the pasta: Bring a large pot of salted water to a boil. Cook the high-protein pasta until just shy of al dente (about 1–2 minutes less than package directions). Reserve 1 cup of pasta water, then drain.
  2. Season the chicken: Pat chicken dry. Season with 1 teaspoon salt, 1/2 teaspoon black pepper, Italian seasoning, and onion powder. Toss to coat.
  3. Sear the chicken: Heat olive oil in a large skillet over medium-high. Add chicken in a single layer. Cook 5–7 minutes, flipping once, until golden and cooked through. Transfer to a plate; tent with foil.
  4. Build the garlic base: Reduce heat to medium. Add butter to the same skillet. Once melted, add minced garlic and red pepper flakes (if using). Stir 30–60 seconds until fragrant; avoid browning.
  5. Deglaze and simmer: Pour in chicken broth and scrape up browned bits. Let it bubble for 2–3 minutes to reduce slightly.
  6. Make it creamy: Lower heat to medium-low. Whisk in milk. Stir in Parmesan until melted and smooth.
  7. Finish the sauce: Remove the skillet from heat briefly. Whisk in Greek yogurt until fully combined. Return to low heat and warm gently. Do not boil to prevent curdling.
  8. Season and brighten: Add lemon juice (and zest if you like). Taste and adjust salt and pepper. If the sauce is thick, add reserved pasta water a little at a time until silky.
  9. Combine: Add chicken back to the skillet with any juices, then add the drained pasta. Toss over low heat until the sauce coats every piece, 1–2 minutes. Add a splash more pasta water if needed.
  10. Serve: Top with chopped parsley and extra Parmesan. Serve hot.