Save My neighbor knocked on my door one Tuesday evening holding a container of leftover pasta drenched in heavy cream, insisting I try her new recipe. It was delicious, but my stomach felt like a brick afterward. That week, I started experimenting with Greek yogurt as a base for creamy sauces, and this chicken pasta was born out of sheer stubbornness to prove comfort food didn't have to mean a food coma. The first batch turned out so silky and bright that I made it three times that month. Now it's my go-to when I want something indulgent without the guilt.
I made this for my sister after her long shift at the hospital, and she scraped the bowl clean without saying a word. When she finally looked up, she asked if I'd used cream, shocked when I told her it was just yogurt. That moment confirmed what I'd suspected, sometimes the healthier swap is the one nobody notices because it tastes just as good. She's asked for the recipe four times since, and I'm pretty sure she makes it weekly now.
Ingredients
- Boneless, skinless chicken breasts: Cut them into even bite-sized pieces so they cook uniformly and stay tender, not rubbery.
- Whole wheat penne or fusilli: The ridges and curves grab onto the creamy sauce better than smooth pasta, and whole wheat adds a nutty depth.
- Plain Greek yogurt: Use 2% or 5% fat for the best creamy texture without it feeling heavy, and make sure it's at room temperature before stirring in.
- Grated Parmesan cheese: Freshly grated melts smoother and tastes sharper than the pre-shredded stuff, which often contains anti-caking agents.
- Olive oil: A fruity, good-quality olive oil makes a noticeable difference in the overall flavor of the dish.
- Garlic cloves: Mince them finely so they melt into the sauce and don't leave anyone with a sharp, raw garlic bite.
- Small onion: Finely chopped onion adds sweetness and body to the base without overpowering the other flavors.
- Baby spinach: It wilts down to almost nothing, so don't be shy about adding the full amount for color and nutrients.
- Cherry tomatoes: Halved tomatoes burst and release their juices, adding pops of acidity that brighten the creamy sauce.
- Low-sodium chicken broth: This loosens the sauce and adds savory depth without making the dish too salty.
- Dried oregano and basil: These Mediterranean herbs tie the whole dish together and make your kitchen smell like a trattoria.
- Paprika: A hint of smokiness and color on the chicken makes each piece more visually appealing and flavorful.
- Salt and black pepper: Season at every stage, tasting as you go, because underseasoned yogurt sauce tastes flat and boring.
- Lemon juice: A squeeze of fresh lemon at the end wakes up the richness and keeps the sauce from feeling one-note.
Instructions
- Boil the pasta:
- Bring a large pot of salted water to a rolling boil and cook the pasta until al dente, then drain and reserve about 80 ml of the starchy pasta water. This liquid will help the sauce cling to every piece of pasta later.
- Cook the chicken:
- Heat 1 tablespoon of olive oil in a large skillet over medium-high heat, add the chicken pieces seasoned with salt, pepper, paprika, and oregano, and cook for 6 to 8 minutes until golden and cooked through. Transfer the chicken to a plate and don't worry if there are browned bits stuck to the pan, they'll add flavor.
- Sauté the aromatics:
- In the same skillet, heat the remaining olive oil and sauté the chopped onion for 2 to 3 minutes until soft and translucent. Add the minced garlic and cook for just 30 seconds until fragrant, being careful not to let it burn.
- Add the vegetables:
- Toss in the halved cherry tomatoes and cook for 2 minutes until they start to soften and release their juices. Stir in the spinach and cook for about 1 minute until it wilts down into the pan.
- Simmer with broth:
- Lower the heat to medium-low, return the cooked chicken to the skillet, and pour in the chicken broth. Let everything simmer together for 1 minute so the flavors start to meld.
- Stir in the yogurt sauce:
- Remove the pan from the heat completely, then stir in the Greek yogurt, Parmesan, lemon juice, and half the reserved pasta water until smooth and creamy. Do not return the pan to heat or the yogurt may curdle and break.
- Toss and serve:
- Add the drained pasta to the skillet and toss everything together, adding more pasta water as needed to reach your desired sauce consistency. Season with extra salt and pepper to taste, then serve immediately with additional Parmesan and fresh basil if you like.
Save One evening, I served this to a friend who swore she hated healthy food, and she went back for seconds without realizing it wasn't loaded with cream. When I finally told her, she laughed and admitted she'd been wrong about lighter cooking all along. That's when I realized this dish wasn't just about cutting calories, it was about changing minds one bowl at a time.
Making It Your Own
I've stirred in steamed broccoli florets when I needed more greens, and I've swapped the chicken for chickpeas on nights when I wanted something vegetarian. My brother adds a pinch of red pepper flakes for heat, and my mom sometimes throws in sun-dried tomatoes for a richer, tangier flavor. The beauty of this recipe is that it's forgiving enough to handle whatever you have in your fridge, so don't be afraid to experiment and make it yours.
Storage and Reheating
Leftovers keep beautifully in an airtight container in the fridge for up to three days, and honestly, the flavors deepen overnight. When reheating, add a splash of chicken broth or water to loosen the sauce since the pasta absorbs liquid as it sits. I usually reheat it gently in a skillet over low heat, stirring often, because the microwave can make the yogurt sauce a little grainy if you're not careful.
Pairing and Serving Suggestions
This pasta pairs beautifully with a crisp green salad dressed in lemon vinaigrette, and a glass of chilled Sauvignon Blanc cuts through the richness perfectly. I've also served it alongside garlic bread when I'm feeling indulgent, though it's hearty enough to stand on its own. If you're feeding a crowd, double the recipe and serve it family-style in a big bowl, it disappears fast.
- Top with extra Parmesan and fresh basil for a restaurant-worthy presentation.
- Serve with a side of roasted vegetables like zucchini or bell peppers for added color and nutrients.
- Pair with a light white wine or sparkling water with lemon for a refreshing contrast.
Save This dish has become my weeknight hero, proof that you don't need heavy cream or hours in the kitchen to feel satisfied. I hope it brings as much comfort to your table as it has to mine.
Recipe Q&A
- → Why shouldn't you boil the sauce after adding Greek yogurt?
High heat can cause Greek yogurt to separate and curdle, breaking the creamy emulsion. Keep heat at medium-low and stir gently when incorporating yogurt for a smooth, cohesive sauce.
- → Can you substitute the Greek yogurt?
You can use full-fat Greek yogurt for extra richness, but avoid regular sour cream or milk as replacements—they'll produce a different texture. For dairy-free options, try cashew cream or coconut yogurt in equal amounts.
- → What's the purpose of reserving pasta water?
Starchy pasta water helps emulsify the sauce and creates silkiness when needed. It loosens the mixture to your preferred consistency without diluting flavor, unlike tap water.
- → How do you prevent the chicken from drying out?
Cut breasts into bite-sized pieces for even cooking, avoid overcooking beyond 6-8 minutes, and use medium-high rather than high heat. This ensures tender, moist chicken throughout.
- → What wine pairs best with this dish?
A crisp Sauvignon Blanc complements the lemon brightness and herbaceous notes. Alternatively, try a light Pinot Grigio or unoaked Chardonnay for similar refreshing acidity.
- → Can you meal prep this ahead of time?
Store cooked components separately: pasta in one container, sauce in another. Refrigerate up to 3 days. Reheat gently, adding pasta water to loosen the sauce before combining.