High-Protein Garlic Chicken Pasta for Fitness Goals

If your week is a blur of workouts, meetings, and “what’s for dinner?” panic, this high-protein garlic chicken pasta is about to become your reliable main character meal. It’s creamy without being heavy, packed with lean protein, and honestly tastes like something you’d order after leg day to “celebrate” (but it still fits your goals).

It’s also fast. Like, you can start boiling water, throw a playlist on, and have dinner on the table in about 30 minutes. Bonus: it reheats well, so meal-prep people, you’re covered.

Why You’ll Love This

It’s a weeknight-friendly pasta that hits that garlicky, cozy comfort zone while keeping protein high and portions easy to manage—perfect for fitness goals when you still want your food to taste exciting.

Ingredients

8 oz high-protein pasta (like chickpea pasta, lentil pasta, or protein+ wheat pasta)
1 lb boneless, skinless chicken breast, cut into bite-size pieces
1 tbsp olive oil
1 tbsp butter (optional but makes the garlic taste extra rich)
6 cloves garlic, minced (yes, six—trust)
1 tsp Italian seasoning
1/2 tsp smoked paprika
3/4 tsp kosher salt, plus more for pasta water
1/4 tsp black pepper
1 1/4 cups low-sodium chicken broth
3/4 cup plain nonfat Greek yogurt
1/2 cup grated Parmesan (plus more to serve)
2 big handfuls baby spinach
1 tbsp lemon juice (brightens everything)
Optional: red pepper flakes, chopped parsley, extra veggies (broccoli, peas, or mushrooms)

How to Make It

Bring a large pot of water to a boil and salt it generously. Cook the pasta according to package directions until al dente. Reserve 3/4 cup pasta water, then drain.
While the pasta cooks, pat the chicken dry (this helps it brown). Season with Italian seasoning, smoked paprika, salt, and pepper.
Heat olive oil in a large skillet over medium-high heat. Add chicken in a single layer and cook 4–6 minutes, stirring occasionally, until browned and cooked through (165°F). Transfer to a plate.
Lower heat to medium. Add butter (if using), then stir in the minced garlic. Cook 30–60 seconds until fragrant—don’t let it brown too much.
Pour in chicken broth and scrape up any browned bits from the pan. Simmer 2–3 minutes to reduce slightly.
Turn the heat to low. In a small bowl, whisk Greek yogurt with Parmesan until smooth. (This helps it melt in without getting weird.)
Stir the yogurt-Parmesan mixture into the skillet. Add a splash of reserved pasta water and stir until you have a creamy sauce. Keep it on low heat—gentle warmth is the secret.
Add spinach and stir until just wilted. Add the cooked chicken back in, then toss in the pasta.
Finish with lemon juice. If the sauce feels too thick, loosen with more pasta water, a tablespoon at a time. Taste and adjust salt, pepper, and red pepper flakes.

Tips for the Best Results

Keep the heat low once the yogurt goes in. High heat can make yogurt split. Low and slow = creamy and smooth.
Reserve pasta water on purpose. That starchy water makes the sauce cling to every noodle like it’s paid rent.
Don’t overcook high-protein pasta. Chickpea/lentil pastas can go from perfect to mushy fast. Set a timer and taste early.
Cut chicken evenly. Similar-size pieces cook at the same speed, so you don’t end up with a mix of dry and underdone.
Garlic burns quickly. Add it after the chicken, and keep it moving in the pan.
Use freshly grated Parmesan if you can. Pre-shredded works, but fresh melts better and gives a silkier sauce.

Variations

Extra-high protein: Stir in 1/2 cup low-fat cottage cheese (blended smooth) with the yogurt for even more protein and creaminess.
Spicy garlic chicken pasta: Add 1/2 tsp red pepper flakes with the garlic and top with chili oil (optional, but very motivating).
Veggie-boost: Add broccoli florets to the pasta water for the last 2–3 minutes of boiling, or sauté mushrooms after the chicken.
Dairy-free: Use dairy-free yogurt and a dairy-free Parmesan alternative; skip butter. The sauce won’t be identical, but still cozy and garlicky.
Different protein: Swap chicken for shrimp (cook fast!) or turkey breast. For plant-based, use sautéed tofu cubes and extra spinach.

Storage & Reheating

Store leftovers in an airtight container in the fridge for up to 4 days. Reheat gently in a skillet or microwave with a splash of broth or water to loosen the sauce; keep the heat low so the yogurt-based sauce stays creamy. For meal prep, portion into containers and add a little extra spinach—heat wilts it perfectly.

FAQ

How much protein is in this garlic chicken pasta?

It depends on your pasta and exact brands, but a typical serving (about 1/4 of the recipe) can land around 35–45g of protein thanks to the chicken, Greek yogurt, and Parmesan—especially if you use a high-protein pasta.

Can I use regular pasta instead of high-protein pasta?

Absolutely. Regular pasta works perfectly and still gives you a high-protein meal from the chicken and Greek yogurt. If your fitness goal is higher protein, the pasta swap just makes it easier to hit your numbers.

Why did my sauce look grainy or separate?

Usually it’s heat. Greek yogurt can split if it gets too hot too fast. Keep the burner on low when you add the yogurt-Parmesan mixture, and use reserved pasta water to smooth it out. If it starts to separate, pull the pan off the heat and stir in a couple tablespoons of pasta water until it comes back together.

Can I make this ahead for meal prep?

Yes—this is a solid meal-prep pasta. Cook everything, cool slightly, portion into containers, and store up to 4 days. When reheating, add a small splash of broth or water and warm gently so the sauce stays creamy.

What’s the best way to keep chicken from drying out?

Cut it into even pieces, don’t overcook (165°F internal temp), and pull it from the pan as soon as it’s done. Adding it back into the sauce at the end keeps it juicy without extra time on direct heat.