Greek Yogurt Chicken Pasta (Print)

Creamy Mediterranean pasta with tender chicken, Greek yogurt sauce, spinach, and tomatoes. High-protein, lighter alternative to traditional cream-based pasta.

# What you'll need:

→ Poultry

01 - 2 boneless, skinless chicken breasts (about 14 oz), cut into bite-sized pieces

→ Pasta

02 - 12.3 oz whole wheat penne or fusilli

→ Dairy

03 - 7 oz plain Greek yogurt (2% or 5% fat)
04 - 1 oz grated Parmesan cheese

→ Vegetables & Aromatics

05 - 2 tablespoons olive oil
06 - 3 garlic cloves, minced
07 - 1 small onion, finely chopped
08 - 3.5 oz baby spinach, roughly chopped
09 - 3.5 oz cherry tomatoes, halved

→ Liquids & Seasonings

10 - 2.7 fl oz low-sodium chicken broth
11 - 1 teaspoon dried oregano
12 - 1/2 teaspoon dried basil
13 - 1/2 teaspoon paprika
14 - Salt and freshly ground black pepper to taste
15 - Juice of 1/2 lemon

# Directions:

01 - Bring a large pot of salted water to a boil. Cook the pasta according to package instructions until al dente. Drain, reserving 2.7 fl oz (1/3 cup) of pasta water.
02 - While the pasta cooks, heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the chicken, season with salt, pepper, paprika, and oregano. Cook for 6 to 8 minutes, stirring occasionally, until golden and cooked through. Transfer to a plate and set aside.
03 - In the same skillet, heat the remaining tablespoon of olive oil. Sauté the onion for 2 to 3 minutes until soft. Add garlic and cook for 30 seconds until fragrant.
04 - Add cherry tomatoes and cook for 2 minutes until just softened. Stir in spinach and cook until wilted, about 1 minute.
05 - Lower the heat to medium-low. Return the cooked chicken to the skillet. Add chicken broth and allow to simmer for 1 minute.
06 - Remove the pan from heat. Stir in Greek yogurt, Parmesan, lemon juice, and half the reserved pasta water. Mix until smooth and creamy. Do not boil after adding yogurt as it may curdle.
07 - Toss the drained pasta with the sauce, adding more pasta water if needed to achieve your preferred consistency. Season with extra salt and pepper to taste.
08 - Serve immediately, garnished with additional Parmesan and fresh basil if desired.

# Expert Advice:

01 -
  • You get all the creamy richness of Alfredo but with a third of the calories and a serious protein boost.
  • It comes together in one skillet and a pot, so cleanup is faster than ordering takeout.
  • The Greek yogurt adds a subtle tang that balances the Parmesan and makes every bite feel lighter and fresher.
  • Leftovers actually taste better the next day once the flavors marry in the fridge.
02 -
  • Always remove the pan from heat before adding Greek yogurt or it will separate and turn grainy instead of creamy.
  • Reserve more pasta water than you think you need because the sauce thickens as it sits, and you'll want extra to loosen it up.
  • Don't skip the lemon juice at the end, it's what makes the sauce taste bright and restaurant-quality instead of flat.
03 -
  • Let the Greek yogurt sit at room temperature for 10 minutes before adding it to the pan, it incorporates more smoothly and reduces the risk of curdling.
  • Use a wooden spoon to scrape up the browned bits from the chicken, they add a deep, savory flavor to the sauce that you don't want to waste.
  • If you're meal prepping, store the pasta and sauce separately and combine them just before serving so the pasta doesn't soak up all the creaminess.
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