Creamy Garlic Parmesan Chicken Pasta

Add some creamy dreamy comfort food to your menu with my Chicken Garlic Parmesan Pasta recipe! This deliciously carb-y, surprisingly protein-packed dinner is made with simple ingredients in under 40 minutes—perfect for busy weeknights!

Just because you’re into “healthy eating” doesn’t mean you need to demonize pasta—there are tons of ways to make it wholesome and nutritious. From high-protein cottage cheese alfredo and Greek yogurt alfredo to colorful hidden veggie pasta and bruschetta pasta salad, it’s clear that noodles and nutrition are excellent partners.

So, while this supremely creamy garlic parmesan chicken pasta might taste like it’s naughty, don’t be fooled. Each serving boasts a whopping ⅔ of the daily recommended protein for an average-sized American woman! It’s also super easy to customize with reduced carbs or increased fiber, meaning it’s easy to fit into just about any diet.

Better yet, it’s a snap to throw together—it takes just 10 minutes of prep and 25 minutes of cooking time to get this stunner on the table. And, aside from chicken breasts, cream, parmesan, and fresh parsley, everything required is a pantry staple!

Need more speedy, health-ified comfort food inspiration? Try my healthy chicken pomodoro skillet, buffalo chicken flatbread, and baked chicken nuggets next!

Why You’ll Love This Garlic Parmesan Pasta With Chicken

• Light & Creamy – These two adjectives rarely coexist for the same dish, but this TikTok garlic parmesan chicken pasta recipe makes it possible. Half & half, cheese, and a smidge of butter add richness, but without overdoing it. After eating a plate, I always feel sated and satisfied, not uncomfortably stuffed.
• Quick & Easy – The entire meal will be ready for eating in less than 40 minutes, and the chicken and garlic parmesan pasta sauce are made in the same skillet so clean-up is a snap!
• High-Protein – Sure, this creamy chicken pasta is a carb-lovers’ dream. But it’s also sneakily protein-dense thanks to juicy slices of lean chicken breast, so you can have your pasta AND make your gains. 💪

Nutritional Deep Dive

Despite giving off serious “cheat day” vibes, each serving of this garlic chicken parmesan pasta clocks in at just 542 calories, meaning there’s plenty of room for adding a yummy side without blowing your daily budget. The macros are similarly well-balanced with 44 grams of protein, 45 grams of net carbs (47 total with 2 grams of fiber), and 17 grams of fat.

It’s also a snap to customize based on your personalized macro needs. Here are just a few ideas to get you started:

• Add more fiber by incorporating some veggies into the creamy sauce. I personally love adding some steamed or roasted broccoli florets or a few handfuls of spinach or peppery arugula to the mix. You can also keep it simple by swapping in whole wheat pasta or legume pasta, or by serving a basic green salad on the side!
• For even more protein, use protein pasta, swap in high-protein alfredo sauce, or add more cheese. 
• For fewer carbs, try using heart of palm noodles (a.k.a. Palmini). This will lower your total calorie count and increase your fiber, too!

Ingredient Spotlight: Did you know that nutrition experts consider parmesan cheese a “functional food” thanks to its stellar nutrient profile? It’s true! For each 1-ounce serving of this salty, nutty wonder, you’ll get 10 grams of protein (with all 9 amino acids) and 26% of your daily calcium needs—all for just 111 calories and 7 grams of fat. Furthermore, parmesan cheese is naturally lactose-free, low in carbs, and is an excellent source of nutrients like vitamin B12, zinc, and phosphorus. Just note that many varieties are made with animal rennet from calves, lambs, or goats so you’ll need to buy a “vegetarian” variety if you are on a lacto-vegetarian diet. 

Ingredients & Substitutions

As promised, you only need basics to make this yummy garlic chicken parmesan pasta recipe:

• Penne Pasta – I personally prefer using shorter, tube-shaped pasta for this recipe so I can get several pieces of pasta alongside every slice of chicken. Other good shapes include rotini, farfalle, and fusilli, though you’re welcome to swap in the pasta of your choice.
• Boneless Skinless Chicken Breasts – Buying whole chicken breasts is typically cheaper than buying chicken cutlets or chicken tenderloins. Make sure to pound them out to even thickness to ensure they cook evenly—this will keep them nice and juicy. 
• Italian Seasoning – I love using seasoning blends—one bottle, tons of flavor. Feel free to make your own with your preferred mix of basil, oregano, rosemary, thyme, parsley, and marjoram.
• Garlic Powder, Paprika, Salt & Black Pepper – This is my go-to simple seasoning blend for basic chicken. Feel free to use either sweet or hot paprika depending on your spice tolerance. Opt for either kosher or fine sea salt and freshly cracked black pepper for the best flavor.
• Olive Oil & Butter – Regular (not extra virgin) olive oil has a high enough smoke-point for pan-frying the chicken over medium heat, while butter adds richness to the sauce.
• Yellow Onion – Of the three primary onion colors, yellow tends to be the sweetest and breaks down the quickest. You’re welcome to use red onion (a close second in sweetness), though it may impart a bit of unwanted color to your sauce. You can also use white onion, but you may need to add a splash of water after the initial sauté to help them soften; be sure to cook until all the liquid has evaporated before proceeding if you do.
• All-Purpose Flour – For thickening our sauce. You can also use half as much cornstarch or potato starch, but make sure to mix them into a slurry first to prevent clumping.
• Garlic – Fresh is best, but I won’t tell if you use a jar of minced garlic to make life easy.
• Chicken Broth – Feel free to use homemade or store-bought. You can also use chicken bone broth for an added boost of protein. 
• Half & Half – In case you didn’t know, it’s made from half whole milk and half cream—feel free to make your own!
• Freshly Grated Parmesan Cheese – “Freshly grated” is the operative phrase here. The pre-grated kind is coated in a starch that prevents it from clumping in the package, which also prevents it from melting properly. 
• Fresh Parsley – For a pop of color and lemony brightness. In a pinch, use ⅓ as much dried parsley and/or add a few rasps of fresh lemon zest.
• Reserved Pasta Water – Reserving a cup or so of pasta water is almost always a good idea; it becomes nice and starchy as the pasta cooks, meaning it’s excellent for adding body to sauces and soups. 

How To Make Chicken Garlic Parmesan Pasta

This creamy dreamy comfort food meal will be ready before you know it. Here’s how:

Step 1: Prepare the Pasta according to the package instructions. When the pasta is done cooking, reserve ½ cup of pasta water before draining the pasta.  

Step 2: Season Chicken. Pat the chicken dry on both sides and season Italian seasoning, garlic powder, salt, black pepper and paprika. 

Step 3: Pan Fry Chicken. Heat 1 Tablespoon of olive oil in a pan over medium high heat. Once the oil is hot, add the chicken and cook until both sides are golden brown and the internal temperature is 165 degrees. Remove the chicken to a plate and tent it with aluminum foil. 

Step 4: Sauté Onion. Reduce the heat to medium. Add the remaining oil and butter to the same pan. Once the butter has melted, add the diced onion. Cook until the onion is softened, about 3-4 minutes. 

Step 5: Add the flour and garlic and cook for another minute, stirring constantly. It should form a thick paste. 

Step 6: Get Saucy. Add the chicken broth and stir well to break up any clumps of flour. Add in the half and half and bring to a simmer. The sauce should thicken a bit like gravy. 

Step 7: Add Cheese. Reduce the heat to medium-low. Add the parmesan cheese. Cook and stir until the cheese has melted and the sauce is creamy. 

Step 8: Add Chicken. Slice the cooked chicken into bite sized pieces. Add the sliced chicken and pasta to the sauce and stir well.

Step 9: Garnish & Serve. Remove the pan from heat. Add the fresh parsley and stir well to coat. Serve immediately.

Optional Variations 

This Tik Tok garlic parmesan chicken pasta recipe is truly delightful as written, but there are plenty of ways to make it your own. Here are just a few ideas to get your creative wheels turning:

• Gluten-Free: It’s easy to make this meal safe for your celiac pals. First, swap out the pasta for either a gluten-free variety (e.g. legume pasta or heart of palm pasta), or swap out the noodles for another carb. Garlic parmesan chicken and rice or garlic parmesan chicken and potatoes both sound excellent to me!
  Second, make sure to use either cornstarch or potato starch as your thickener. Measure out half as much as the flour called for, then whisk together with a few tablespoons of the chicken broth, then add the slurry at the same time as you add the broth in step 6.
• Dairy-Free: Use your favorite plant-based half-n-half alternative and use the vegan parmesan cheese of your choice.
• Swap Your Protein: For an even speedier dinner that’s pescatarian, try making garlic parmesan shrimp pasta. Season defrosted, deveined, and peeled large or jumbo shrimp with the seasoning blend, and quickly sauté until opaque and pink. Remove from the pan before they curl into tight “O’s,” which is an indication that they’re overcooked. You can also trade in my air fryer salmon bites if you like!

Expert Tips

• Mix it Up. Mix your seasonings together in a small bowl before sprinkling them on the chicken—this both reduces your workload (you can season them all in a single pass) and prevents your spice bottles from being contaminated with raw chicken juices. 
• Even, Steven. If your chicken breasts are thick, thinly slice them into cutlets and/or pound them out with a meat mallet before seasoning. You want them to be an even thickness all the way across so the edges don’t dry out while the thicker parts cook. 
• Get Salty. Salt your pasta water before boiling the noodles—it should taste salty if you taste a spoonful. This is your only shot to add seasoning to the pasta itself. 
• Pasta Water Pro. If the sauce is too thick, add a little of the reserved pasta water to make it creamier. I also recommend you hang onto any leftover pasta water in a separate container; it’s excellent for reheating leftovers as the sauce can tighten in the fridge. You can also use it to add body to other sauces or even soup! Just remember the pasta water is salted—go easy on your seasoning until you’re at the last step.
• Beans to the Rescue! Accidentally tossed your pasta water? Use the liquid from a can of white beans instead—it’ll be similarly starchy with a bit of salt. 

Serving Suggestions

I’m perfectly happy to tuck into a bowl of this garlic chicken parmesan pasta solo—it truly stands on its own. That said, there’s always room at the table for more! Try serving it with:

• A fresh, Italian-inspired starter like a burrata caprese salad or a Mediterranean chopped salad.
• Crusty air fryer garlic bread or a garlic bread baguette to sop up every last bit of the creamy garlic parmesan pasta sauce. Prefer your bread on the softer side? Try my cheesy crescent roll garlic knots instead. 
• Something sweet. If you’re hosting a dinner party, don’t forget the dessert! After such a rich-tasting dinner, consider a bright palate cleanser like chocolate strawberry yogurt clusters, dark chocolate berry bark, or healthy blackberry cobbler. 

Storage and Reheating Instructions

• Storage Containers. Transfer any leftovers to an airtight container or food-safe zip-top bag. If possible, save some of the pasta water in a separate container, and keep some extra parsley and parmesan on the side for serving.
• Refrigeration. Leftover creamy garlic parmesan chicken pasta should keep well in the fridge for up to 5 days. 
• Freezing. You can also freeze any leftovers for up to 2 months, though you may experience some sauce separation. To prevent a grainy texture, make sure to use freezer-safe storage, remove as much air as possible (or cover directly with a layer of parchment or plastic wrap before sealing with a lid) to prevent freezer burn. 
• Reheating. To serve, allow to defrost overnight in the fridge. (Defrosting at room temperature can increase the risk of the sauce breaking). Reheat gently over low heat or in short bursts in the microwave at 50% power, stirring often. If possible, add a splash of pasta water to help thin and re-emulsify the sauce. 

FAQs

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