Creamy Garlic Chicken Pasta

A Lighter, Protein-Rich Pasta Dinner Everyone Loves. Think creamy, silky pasta coated in a garlic parmesan sauce with tender, juicy herb-grilled chicken on top. This Creamy Garlic Chicken Pasta is rich, comforting, and packed with flavor, but made with simple ingredients that create an incredibly creamy sauce without relying on heavy cream - that’s how you do it right.

The combination of fresh shallots, garlic, parmesan cheese, and cream cheese creates a smooth, velvety sauce that perfectly coats every bite of pasta. Add the seasoned grilled chicken, a sprinkle of fresh parsley, and a squeeze of lemon, and you have a meal that feels comforting while still being balanced and nourishing.

This is one of those recipes I come back to again and again for my family. It's easy enough for a weeknight dinner, customizable for everyone at the table, and it just hits the spot.

I hope you make this recipe and love it as much as we do!

Why You'll Love This Creamy Chicken Pasta

• Protein-rich grilled chicken helps make this meal satisfying and filling.

• A lighter creamy sauce made without heavy cream.

• Family-friendly and easy to customize.

• Simple pantry ingredients.

• Perfect for meal prep and leftovers.

• Delicious with vegetables, fruit, or a side of bread for a balanced meal.

• Ready in about 40 minutes.

A Lighter Take on Creamy Pasta

I personally don't use heavy cream in any of my pasta recipes because creating creaminess with everyday ingredients creates a lighter sauce while still tasting absolutely delicious. Plus, it’s better for your body and heart. The combination of milk, parmesan cheese, cream cheese, and chicken broth creates a silky sauce that is rich, creamy, and full of flavor.

This pasta is also perfect to serve with broccoli, roasted vegetables, fresh fruit, or a simple salad to create a balanced meal with protein, carbohydrates, healthy fats, and plenty of nutrients.

For an even higher-fiber version, try using whole wheat pasta. It works beautifully in this recipe and adds extra whole grains and fiber. This is what I love to do!

Health Benefits of This Recipe

• 💪🏻 Protein-Rich

  The grilled chicken provides high-quality protein, which helps support muscle maintenance, growth, and overall satiety.

• 💚 Smart Carbohydrates

  Pasta provides carbohydrates, the body's preferred source of energy. Whole wheat pasta can add even more fiber and nutrients with those beneficial carbohydrates.

• 🥛 Calcium for Bone Health

  Milk, cream cheese, and parmesan cheese provide calcium, an important nutrient for maintaining strong bones and teeth.

• 🍗 B Vitamins

  Chicken and enriched pasta provide B vitamins that help the body convert food into usable energy.

• 🌿 Herbs and Shallots

  The dried herbs and shallots add flavor along with beneficial plant compounds that contribute a decrease in inflammation in the body through natural foods.

Creamy Pasta Recipe Tips

• Slowly whisk the broth and milk into the flour mixture to create the smoothest sauce possible.

• Cook your pasta to al dente for the best texture and sauce coverage.

• Finely dice the shallot so it melts into the sauce and creates a smoother texture.

• Cube the cream cheese before adding it to help it melt quickly and evenly.

• I like using garlic powder in this recipe because it provides a mellow garlic flavor that complements the creamy sauce without overpowering it.

• Starting the chicken with a hotter cook and then lowering the heat helps create a flavorful exterior while keeping the inside juicy and tender.

• If using frozen chicken tenders, thaw slightly, trim if needed, and cook exactly as directed.

• Any milk will work, but I prefer 1% milk because it provides just enough richness to help create a silky, foolproof sauce.

Ingredients:

For the Chicken -

• Chicken breasts or chicken tenders

• Dried basil

• Dried parsley

• Dried oregano

• Dried thyme

• Paprika

• Salt

• Pepper

• Garlic powder

• Onion powder

• Olive oil cooking spray

For the Pasta -

• A short-cut pasta

For the Creamy Garlic Sauce -

• Olive oil

• Shallot

• Garlic powder

• All-purpose flour

• Chicken broth

• 1% milk (or milk of choice)

• Finely shredded Parmesan cheese

• Cream cheese, cut into cubes

• Dried parsley

• Salt and pepper, to taste

Optional Toppings -

• Shredded Parmesan cheese

• Fresh or dried parsley

• Fresh lemon wedges

How to Make This Creamy Pasta

Step 1: Season the Chicken

In a small bowl, combine the dried basil, dried parsley, dried oregano, dried thyme, paprika, salt, pepper, garlic powder, and onion powder. Stir until well mixed. Coat both sides of the chicken with the seasoning mixture.

Step 2: Grill the Chicken

Heat a grill pan indoors or an outdoor grill over medium-high heat. Spray the cooking surface generously with olive oil cooking spray. Place the seasoned chicken on the hot grill and cook for 3–4 minutes on the first side to develop flavor and grill marks. Reduce the heat to low, flip the chicken, and continue cooking for 6–8 minutes, or until the chicken reaches an internal temperature of 165°F.

Remove the chicken from the grill and place it in a piece of foil. Seal the foil tightly and allow the chicken to rest while you prepare the pasta and sauce. This helps lock in moisture and keeps the chicken warm and juicy.

Step 3: Cook the Pasta

Bring a large pot of water to a boil. Add the pasta and cook according to package directions until al dente, or to your preferred texture. Drain and set aside.

Step 4: Make the Creamy Garlic Sauce

While the pasta cooks, heat the olive oil in a medium saucepan over medium heat. Add the diced shallot and garlic powder. Cook for 2–4 minutes, stirring occasionally, until softened and fragrant.

Whisk in the flour until completely incorporated. Slowly pour in the chicken broth and milk, whisking constantly to prevent lumps. Continue whisking until the mixture is smooth.

Bring the sauce to a gentle simmer. Add the Parmesan cheese, cream cheese cubes, dried parsley, and salt and pepper to taste. Whisk frequently until the cheeses are completely melted and the sauce is smooth, creamy, and silky. Reduce the heat to low to keep the sauce warm.

Step 5: Slice the Chicken

Cut the rested chicken into thin strips against the grain. Return the sliced chicken to the foil and cover until ready to serve.

Step 6: Assemble and Serve

Add the cooked pasta to serving bowls and spoon the creamy garlic sauce over the top. Top with sliced chicken, extra Parmesan cheese, parsley, and a squeeze of fresh lemon juice if desired. Serve with steamed broccoli, roasted vegetables, fresh fruit, bread, or your favorite sides. Enjoy!

Creamy Parmesan Chicken Pasta

★ ★ ★ ★ ★

Author: Emma Anderson
Prep Time: 20 min | Cook Time: 30 min | Total Time: 50 min | Servings: 6

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Ingredients

Chicken

• 3 chicken breasts or 6 chicken tenders
• 1 teaspoon dried basil
• 1 teaspoon dried parsley
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• ½ teaspoon paprika
• ½ teaspoon salt
• ½ teaspoon pepper
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• Olive oil cooking spray

Pasta

• 1 pound cavatappi or penne pasta

Creamy Parmesan Sauce

• 3 tablespoons olive oil
• ½ shallot, finely diced
• 2½ teaspoons garlic powder
• ¼ cup all-purpose flour
• 2 cups chicken broth
• 1 cup milk
• ⅓ cup finely shredded parmesan cheese
• 8 ounces cream cheese, cubed
• 1 tablespoon dried parsley
• Salt and pepper to taste

Toppings

• Shredded parmesan cheese
• Dried parsley or fresh parsley
• Fresh lemon wedges

Chicken

• 680g chicken breasts or 6 chicken tenders
• 1 tsp dried basil
• 1 tsp dried parsley
• 1 tsp dried oregano
• 1 tsp dried thyme
• ½ tsp paprika
• ½ tsp salt
• ½ tsp pepper
• ½ tsp garlic powder
• ½ tsp onion powder
• Olive oil cooking spray

Pasta

• 454g cavatappi or penne pasta

Creamy Parmesan Sauce

• 45ml olive oil
• ½ shallot, finely diced
• 12ml garlic powder
• 30g all-purpose flour
• 475ml chicken broth
• 240ml milk
• 35g parmesan cheese
• 225g cream cheese
• 1 tbsp dried parsley
• Salt and pepper to taste

Toppings

• Extra parmesan cheese
• Fresh or dried parsley
• Fresh lemon wedges

Instructions

1. In a small bowl combine the dried basil, parsley, oregano, thyme, paprika, salt, pepper, garlic powder, and onion powder.
2. Heat a grill pan or outdoor grill to medium-high heat and spray generously with olive oil cooking spray.
3. Coat both sides of the chicken with the seasoning mixture.
4. Place the chicken on the grill and cook for 3–4 minutes on the first side.
5. Reduce heat to low, flip the chicken, and continue cooking for 6–8 minutes until the internal temperature reaches 165°F.
6. Remove the chicken from the grill and place it in a piece of foil. Seal completely and allow the chicken to rest while staying warm and juicy.
7. Bring a large pot of water to a boil. Add the pasta and cook until al dente or your preferred texture. Drain and set aside.
8. While the pasta cooks, prepare the sauce. Heat the olive oil in a medium saucepan over medium heat.
9. Add the finely diced shallot and garlic powder. Cook until softened and fragrant, about 2–4 minutes.
10. Whisk in the flour until fully incorporated.
11. Slowly whisk in the chicken broth and milk, stirring constantly until smooth and free of lumps.
12. Bring the mixture to a gentle simmer.
13. Add the parmesan cheese, cream cheese, dried parsley, and salt and pepper to taste.
14. Continue whisking until the cheeses are fully melted and the sauce is smooth and creamy.
15. Reduce heat to low to keep the sauce warm.
16. Slice the rested chicken into thin strips against the grain and return to the foil until serving.
17. To serve, place pasta into bowls and spoon the creamy parmesan sauce over the top.
18. Add sliced chicken, parmesan cheese, parsley, and a squeeze of fresh lemon juice if desired.
19. Serve immediately with bread, vegetables, broccoli, fruit, or your favorite side dishes.

Helpful Notes

• Slowly whisk the broth and milk into the flour mixture to create the smoothest sauce possible.
• Cook pasta to al dente for the best texture and sauce coverage.
• Finely dice the shallot so it melts into the sauce and creates a smoother texture.
• Cube the cream cheese before adding it to help it melt quickly and evenly.
• Garlic powder provides a mellow garlic flavor that complements the creamy sauce without overpowering it.
• Starting the chicken with a hotter cook and then lowering the heat helps create a flavorful exterior while keeping the inside juicy.
• Frozen chicken tenders can be used if thawed slightly and trimmed as needed.
• Any milk works well, but 1% milk creates a silky and reliable sauce.

Health Benefits

• 🍗 High-Protein Chicken
• 🦴 Calcium from Parmesan Cheese
• 💪 Energy-Supporting Carbohydrates
• 🌿 Herb-Seasoned Flavor Without Heavy Sauces
• 🍋 Fresh Lemon Adds Vitamin C

Nutrition

Nutrient	Amount	% Daily Value
Calories	~620	31%
Protein	~38g	76%
Carbohydrates	~45g	15%
Fat	~30g	38%
Calcium	Moderate	20%
Sodium	~650mg	28%