Looking for a meal that’s rich, satisfying, and high in protein? This creamy garlic parmesan chicken pasta delivers all that and more in just 30 minutes. Juicy chicken is seared to golden perfection, then simmered in a velvety parmesan garlic sauce that clings beautifully to tender pasta. The result is a dish that feels indulgent but packs serious protein.
Perfect for weeknight dinners, fitness-friendly meal prep, or when you just want something comforting without the hassle, this one-skillet recipe has everything you love about homemade food with none of the stress.
Table of Contents
Why You’ll Love This Recipe
Loaded with Protein and Flavor
This dish provides a hearty dose of protein, thanks to lean chicken and real parmesan cheese. You get delicious nourishment without having to rely on protein powders or supplements.
Rich and Creamy, Yet Balanced
A smooth, cheesy garlic sauce brings richness without overwhelming heaviness. With garlic, herbs, and a pinch of spice, the sauce offers just the right amount of depth and warmth.
One Pan, Fast and Easy
This recipe keeps things simple. Cook the chicken, make the sauce, boil the pasta, and combine. Cleanup is minimal, and everything is ready in about 30 minutes from start to finish.
Ingredients You’ll Need
Penne Pasta (12 oz)
A sturdy pasta shape like penne holds onto sauce beautifully, making every bite creamy and flavorful.
Boneless Skinless Chicken Breast (1 lb)
Cut into bite-sized pieces, chicken breast cooks quickly and provides a lean, high-quality protein base for the dish.
Garlic Cloves (6, minced)
Fresh garlic is the star here. It builds the flavor base for the sauce and adds a bold, aromatic depth.
Heavy Cream (1 cup)
Creates a rich, luscious texture. You can swap in a mix of milk and Greek yogurt or cottage cheese for a lighter option with more protein.
Fresh Parmesan Cheese (1 cup, grated)
Adds salty, nutty richness and extra protein. Always grate it fresh for the best flavor and smoothest sauce.
Unsalted Butter (3 tablespoons)
Used in steps for browning and sauce making, butter enhances flavor and gives the garlic a golden base.
Olive Oil (2 tablespoons)
Prevents the butter from burning and adds a nice layer of richness to the seared chicken.
All-Purpose Flour (2 tablespoons)
Helps thicken the sauce naturally by creating a roux with butter and garlic.
Chicken Broth (½ cup)
Adds savory flavor and thins out the sauce slightly without making it watery.
Italian Seasoning (1 teaspoon)
A blend of dried herbs that supports the garlic and parmesan flavors with subtle earthiness.
Salt (1 teaspoon) and Black Pepper (½ teaspoon)
Basic but essential. Balances the sauce and enhances all the ingredients.
Paprika (½ teaspoon)
Gives the chicken a mild kick and a golden hue that boosts visual appeal.
Red Pepper Flakes (¼ teaspoon, optional)
Optional, but great for adding a touch of heat if you like your pasta with a little kick.
Fresh Parsley (2 tablespoons, chopped)
Finishes the dish with a pop of color and a fresh, clean herbal note.
How to Make Creamy Garlic Parmesan Chicken Pasta
This recipe moves fast once it starts, so it helps to have everything chopped, measured, and ready before you begin.
Step 1: Season the Chicken
Toss the chicken pieces in salt, pepper, paprika, and Italian seasoning. Set them aside to marinate briefly while the skillet heats up.
Step 2: Brown the Chicken
Heat 2 tablespoons of butter and the olive oil in a large skillet over medium-high. Add the chicken and cook for 5 to 6 minutes on each side, until fully cooked and golden. Remove from the pan and set aside.
Step 3: Sauté the Garlic
Reduce the heat. Add the last tablespoon of butter and stir in the garlic. Cook for 1 to 2 minutes until the garlic is fragrant and just golden.
Step 4: Build the Roux
Sprinkle flour into the pan and whisk constantly for a minute. This will form a paste that thickens the sauce.
Step 5: Pour in Broth and Cream
Slowly pour in the chicken broth, whisking to prevent lumps. Then add the cream and stir well. Let it simmer and thicken for a few minutes.
Step 6: Boil the Pasta
While the sauce simmers, boil your penne until just al dente. Don’t forget to save a cup of pasta water before draining.
Step 7: Add Pasta to the Sauce
Stir the cooked pasta into the sauce, gently coating it. If the sauce is too thick, splash in some reserved pasta water until it reaches your desired consistency.
Step 8: Melt in the Parmesan
Take the skillet off the heat. Slowly mix in the grated parmesan cheese, stirring until smooth and creamy.
Step 9: Bring Back the Chicken
Return the chicken to the pan and stir everything together until evenly coated in sauce.
Step 10: Garnish and Plate
Top with chopped parsley and serve immediately. The result is creamy, cheesy, and loaded with savory garlic flavor.
Helpful Tips
Use Freshly Grated Cheese
Pre-shredded cheeses often contain fillers that stop them from melting smoothly. Freshly grated parmesan is key to a creamy finish.
Lighten It Up with Greek Yogurt
Want to reduce fat and boost protein? Replace half the cream with plain Greek yogurt. Add it only after removing the pan from heat to keep it from separating.
Reserve Pasta Water
This starchy water helps bind the sauce to the pasta. Start with a few tablespoons and add more if needed.
Great for Meal Prep
Make a double batch and store leftovers for easy lunches. Just reheat with a splash of milk or broth to revive the creamy texture.
Details
Flavor: Buttery garlic, parmesan-rich, with a mild herby backdrop
Texture: Creamy sauce, tender pasta, juicy seared chicken
Occasion: Ideal for quick dinners, meal prep, or cozy comfort food cravings
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Notes (Optional Variations or Substitutions)
- Alternative Pastas: Try whole wheat, lentil, or chickpea pasta for added nutrition.
- Cream Substitute: Mix Greek yogurt with milk, or try cottage cheese blended smooth.
- Want Heat?: Add chili flakes or hot sauce.
- Low-Carb Version: Use spiralized zucchini or steamed broccoli instead of pasta.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 685 kcal |
| Carbohydrates | 48 g |
| Protein | 38 g |
| Total Fat | 38 g |
| Saturated Fat | 20 g |
| Unsaturated Fat | 15 g |
| Trans Fat | 0 g |
| Cholesterol | 125 mg |
| Sodium | 720 mg |
| Potassium | 580 mg |
| Fiber | 2 g |
| Sugar | 4 g |
| Vitamin A | 1250 IU |
| Vitamin C | 8 mg |
| Calcium | 285 mg |
| Iron | 2.1 mg |
Frequently Asked Questions (FAQ)
How can I make this pasta higher in protein?
Using chicken breast and parmesan already gives a solid protein base, but swapping in Greek yogurt for some of the cream adds even more.
What kind of pasta works best for this recipe?
Short shapes like penne or rotini work best, especially those that can hold onto sauce. You can also try high-protein pasta made from legumes.
Can I use yogurt or cottage cheese instead of cream?
Yes. Blend cottage cheese or use plain Greek yogurt for a lighter texture. Add after cooking and avoid overheating to keep the sauce smooth.
How do I keep it creamy when reheating?
Add a bit of milk or broth when reheating. Stir gently over low heat to bring the sauce back to life.
Storage Instructions
Fridge: Store in an airtight container for up to 4 days.
Reheat: Use a skillet or microwave with a splash of liquid to restore creaminess.
Freezer: Best eaten fresh, but can be frozen up to 1 month. Thaw fully before reheating.
Creamy Garlic Parmesan Chicken Pasta (High Protein) | The Ultimate Weeknight Comfort Dish
- Total Time: 30 minutes
- Yield: 4 servings 1x
Description
Creamy garlic parmesan chicken pasta with lean chicken breast, fresh garlic, and a rich cheese sauce. High protein and perfect in 30 minutes.
Ingredients
12 oz penne pasta
1 lb boneless chicken breast, cubed
6 garlic cloves, minced
1 cup heavy cream
1 cup grated parmesan cheese
3 tablespoons unsalted butter, divided
2 tablespoons olive oil
2 tablespoons flour
½ cup chicken broth
1 teaspoon Italian seasoning
1 teaspoon salt
½ teaspoon black pepper
½ teaspoon paprika
¼ teaspoon red pepper flakes (optional)
2 tablespoons chopped fresh parsley
Instructions
1. Season the chicken with salt, pepper, paprika, and Italian seasoning.
2. Heat 2 tbsp butter and olive oil in a skillet over medium-high. Sear chicken 5–6 minutes per side. Remove and set aside.
3. Add remaining butter and garlic. Cook 1–2 minutes.
4. Whisk in flour to make a roux. Cook 1 minute.
5. Slowly whisk in broth and cream. Simmer 3–4 minutes.
6. Boil pasta separately until al dente. Reserve 1 cup pasta water. Drain.
7. Add pasta to sauce and stir. Use pasta water as needed.
8. Remove skillet from heat. Stir in parmesan until smooth.
9. Return chicken to pan. Toss to coat.
10. Garnish with parsley and serve hot.
Notes
Use Greek yogurt for a lighter version. Always reserve pasta water to adjust sauce thickness. Reheat gently with added milk or broth.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: American, Italian
Nutrition
- Serving Size: 320g
- Calories: 685
- Sugar: 4g
- Sodium: 720mg
- Fat: 38g
- Saturated Fat: 20g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 2g
- Protein: 38g
- Cholesterol: 125mg
Conclusion
This creamy garlic parmesan chicken pasta is more than just a fast dinner. It’s a go-to recipe that blends comfort and nutrition in one delicious pan. With tender chicken, a rich sauce, and pasta that hugs every bite, it hits the spot every time. Whether you’re cooking for the week or serving it hot for dinner tonight, it’s a meal worth repeating