When you want something comforting and creamy for dinner but still want plenty of protein, this high protein garlic Parmesan chicken pasta is an easy recipe to keep in your rotation.
Tender pieces of seasoned chicken are tossed with pasta in a creamy garlic Parmesan sauce that’s rich, savory, and packed with flavor. The entire meal comes together in about 30 minutes, making it perfect for busy weeknights.
Unlike complicated pasta recipes that require several pans and a long list of ingredients, this one keeps things simple. You need basic ingredients, one skillet for the chicken and sauce, and your favorite pasta.
Serve it with a simple green salad or roasted vegetables for a complete dinner.
Why You’ll Love This Chicken Pasta
There are plenty of reasons this recipe works so well for a weeknight meal:
- High in protein: Chicken and Parmesan provide a substantial amount of protein.
- Ready in about 30 minutes: It’s quick enough for a busy weeknight.
- Creamy and flavorful: Garlic, Parmesan, Italian seasoning, and black pepper create a rich sauce.
- Easy ingredients: Most ingredients are easy to find at a regular grocery store.
- Family-friendly: The mild, creamy flavor makes it easy to serve to the whole family.
- Easy to customize: Add vegetables, change the pasta, or make the sauce lighter.
- Great for leftovers: The pasta reheats well with a splash of milk or broth.
Ingredients You’ll Need
For the Chicken
- 1 ½ pounds boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 1 teaspoon Italian seasoning
- ½ teaspoon garlic powder
- ½ teaspoon paprika
- ½ teaspoon salt
- ¼ teaspoon black pepper
For the Pasta
- 12 ounces pasta
- Salt, for the pasta water
For the Garlic Parmesan Sauce
- 1 tablespoon butter
- 4 cloves garlic, finely minced
- 1 cup low-sodium chicken broth
- 1 cup milk
- ½ cup heavy cream
- ¾ cup freshly grated Parmesan cheese
- ½ teaspoon Italian seasoning
- ¼ teaspoon black pepper
- ¼ teaspoon red pepper flakes, optional
- 2 tablespoons chopped fresh parsley
What Type of Pasta Should You Use?
You can make this recipe with almost any pasta shape.
Some of the best options include:
Penne
Penne works especially well because the creamy sauce gets inside the tubes.
Rotini
The spirals hold onto the garlic Parmesan sauce and give every bite plenty of flavor.
Fettuccine
For a more traditional creamy pasta experience, use fettuccine.
Spaghetti
Spaghetti is an easy option if that’s what you already have in your pantry.
Protein-Enriched Pasta
If increasing protein is your main goal, you can use a protein-enriched pasta. Just follow the cooking instructions on the package because cooking times can vary between brands.
How to Make High Protein Garlic Parmesan Chicken Pasta
1. Cook the Pasta
Bring a large pot of salted water to a boil.
Cook the pasta according to the package directions until al dente.
Before draining, reserve about ½ cup of the pasta water.
Drain the pasta and set it aside.
2. Season the Chicken
While the pasta cooks, cut the chicken breasts into bite-sized pieces.
Place the chicken in a bowl and add olive oil, Italian seasoning, garlic powder, paprika, salt, and black pepper.
Toss until the chicken is evenly coated.
3. Cook the Chicken
Heat a large skillet over medium-high heat.
Add the seasoned chicken in a single layer.
Cook for several minutes, stirring occasionally, until the chicken is golden brown and cooked through.
The chicken should reach an internal temperature of 165°F (73.9°C).
Transfer the cooked chicken to a clean plate and set aside.
4. Sauté the Garlic
Reduce the heat to medium.
Add the butter to the same skillet.
Once melted, add the minced garlic.
Cook for about 30 seconds to 1 minute, stirring constantly.
Be careful not to burn the garlic because burnt garlic can make the sauce taste bitter.
5. Make the Creamy Parmesan Sauce
Pour the chicken broth into the skillet and scrape up any browned bits from the bottom.
Add the milk, heavy cream, Italian seasoning, and black pepper.
Stir and bring the sauce to a gentle simmer.
Cook for 2–3 minutes.
Reduce the heat to low and gradually add the Parmesan cheese, stirring until it melts into the sauce.
Avoid boiling the sauce aggressively after adding the Parmesan.
6. Add the Pasta and Chicken
Add the cooked pasta and chicken to the skillet.
Toss everything together until the pasta is coated in the creamy garlic Parmesan sauce.
If the sauce is too thick, add a small amount of reserved pasta water until you reach the consistency you like.
7. Finish the Dish
Taste and adjust the seasoning.
Add red pepper flakes if you want some heat.
Finish with freshly chopped parsley and an extra sprinkle of Parmesan.
Serve immediately.
Tips for the Best Garlic Parmesan Chicken Pasta
Use Freshly Grated Parmesan
Freshly grated Parmesan generally melts more smoothly into a sauce than pre-shredded cheese.
Don’t Overcook the Chicken
Chicken breast can become dry when cooked too long.
Cutting the chicken into evenly sized pieces helps it cook more consistently.
Use a food thermometer to verify that the thickest pieces reach 165°F (73.9°C).
Reserve Some Pasta Water
Don’t throw away all the pasta water before checking your sauce.
The starchy water can help loosen a thick sauce and help the sauce cling to the pasta.
Don’t Boil the Parmesan Sauce
Keep the heat relatively low after adding Parmesan.
A gentle heat helps create a smoother sauce.
Season as You Go
The chicken, pasta water, and sauce should each have enough seasoning to contribute flavor to the finished dish.
Add the Parmesan Gradually
Adding the cheese gradually while stirring helps it incorporate into the sauce instead of forming clumps.
How to Make This Recipe Higher in Protein
This recipe already gets substantial protein from the chicken, Parmesan, milk, and cream.
If you want to increase it further, try one or more of these ideas:
- Use protein-enriched pasta.
- Increase the amount of chicken.
- Add extra Parmesan.
- Stir in a small amount of plain Greek yogurt after removing the sauce from the heat.
- Add cooked white beans for a different texture.
- Serve the pasta with a side of grilled chicken or vegetables.
If using Greek yogurt, avoid adding it while the sauce is boiling. Stir it in gradually after reducing the heat.
Easy Vegetable Additions
Want to turn this into a more complete one-pan meal?
Add vegetables such as:
- Broccoli
- Spinach
- Mushrooms
- Bell peppers
- Zucchini
- Asparagus
- Peas
- Sun-dried tomatoes
Garlic Parmesan Chicken Broccoli Pasta
Add steamed broccoli during the final few minutes of cooking.
Chicken Spinach Parmesan Pasta
Add a few handfuls of fresh spinach to the sauce and cook until wilted.
Mushroom Chicken Pasta
Sauté sliced mushrooms after cooking the chicken, then continue with the sauce.
Sun-Dried Tomato Chicken Pasta
Add chopped sun-dried tomatoes for a sweet and tangy flavor that pairs beautifully with Parmesan.
How to Make It Lighter
If you want a lighter version of this creamy chicken pasta, you can make several simple changes.
Use milk instead of some or all of the heavy cream.
Reduce the amount of butter.
Use a smaller amount of Parmesan while keeping enough for flavor.
Add vegetables such as spinach, broccoli, mushrooms, or zucchini.
You can also increase the amount of chicken and vegetables while slightly reducing the pasta portion.
The result will still be creamy and satisfying without relying entirely on heavy ingredients.
What to Serve With Garlic Parmesan Chicken Pasta
Because this pasta is rich and creamy, lighter sides work particularly well.
Try serving it with:
- Simple green salad
- Roasted broccoli
- Steamed asparagus
- Garlic green beans
- Roasted zucchini
- Tomato cucumber salad
- Fresh fruit
A squeeze of fresh lemon over the finished pasta can also help balance the richness of the sauce.
Can You Make This Chicken Pasta Ahead of Time?
Yes.
You can cook the chicken and pasta ahead of time and prepare the sauce shortly before serving.
For meal prep, divide the finished pasta into individual airtight containers and refrigerate.
When reheating, add a small splash of milk, chicken broth, or water before warming.
This helps loosen the sauce because creamy pasta sauces tend to thicken as they cool.
How to Store Leftover Chicken Pasta
Allow the leftovers to cool appropriately before placing them in an airtight container in the refrigerator.
For the best texture, consume refrigerated leftovers within a few days.
When reheating, add a splash of milk or broth and warm gently.
Avoid overheating the pasta because excessive heat can cause the creamy sauce to become overly thick or separate.
Can You Freeze Garlic Parmesan Chicken Pasta?
You can freeze it, but the texture of cream-based sauces may change after thawing.
For the best result, freeze individual portions in airtight freezer-safe containers.
Thaw in the refrigerator before reheating.
Add a small amount of milk or broth while reheating and stir gently to bring the sauce back together.
For the best texture, however, this recipe is better enjoyed fresh or refrigerated rather than frozen.
Easy Recipe Variations
Spicy Garlic Parmesan Chicken Pasta
Add extra red pepper flakes or a small amount of cayenne pepper to the sauce.
Lemon Garlic Parmesan Chicken Pasta
Add 1–2 teaspoons of fresh lemon juice at the end and finish with a little lemon zest.
Cajun Chicken Pasta
Replace the Italian seasoning with Cajun seasoning for a spicy, smoky variation.
Creamy Tuscan Chicken Pasta
Add spinach and sun-dried tomatoes for a Tuscan-inspired version.
Broccoli Chicken Parmesan Pasta
Add cooked broccoli and extra Parmesan for an easy vegetable-packed dinner.
Bacon Chicken Parmesan Pasta
Add cooked, crumbled bacon for a richer variation.
Frequently Asked Questions
Is chicken pasta high in protein?
It can be. Chicken is an excellent protein source, and this recipe also contains protein from Parmesan, milk, and pasta. The exact amount will depend on the specific ingredients and brands used.
How much protein is in this chicken pasta?
The exact protein content depends on the chicken, pasta, cheese, and other ingredients you use. For accurate nutrition information, calculate the recipe using the nutrition labels of your specific products.
Can I use chicken thighs instead of chicken breast?
Yes. Boneless, skinless chicken thighs work very well and tend to remain juicy. Make sure the chicken reaches 165°F (73.9°C) internally.
Can I make this chicken pasta without heavy cream?
Yes. Replace some or all of the heavy cream with additional milk or another suitable creamy ingredient. The finished sauce will be lighter and slightly less rich.
Can I use pre-cooked chicken?
Absolutely. Rotisserie chicken or leftover cooked chicken can make this recipe even faster. Simply cut or shred the chicken and add it when combining the pasta with the sauce.
What cheese is best for garlic Parmesan pasta?
Freshly grated Parmesan is the classic choice. You can also add a small amount of Pecorino Romano for a stronger, saltier flavor.
How do I keep creamy pasta from becoming dry?
Reserve some pasta water and add it gradually if the sauce becomes too thick. When reheating leftovers, add a splash of milk or chicken broth.
Can I add vegetables to this recipe?
Yes. Broccoli, spinach, mushrooms, zucchini, peas, asparagus, and sun-dried tomatoes all work well.
Is this recipe good for meal prep?
Yes. It can be portioned into individual containers and refrigerated. When reheating, add a small splash of milk or broth to loosen the sauce.
Nutrition Information
Nutrition will vary depending on the exact brands and quantities used.
For the most accurate nutritional information, calculate the finished recipe using the nutrition labels of your ingredients and divide the total by the number of servings.
If you’re specifically tracking protein, calories, carbohydrates, or fat, use the exact products you purchase rather than relying on a generic estimate.
Final Thoughts
This high protein garlic Parmesan chicken pasta is proof that a quick dinner doesn’t have to be boring.
You get tender seasoned chicken, creamy Parmesan sauce, plenty of garlic, and satisfying pasta in one comforting meal.
The basic recipe is easy enough for a weeknight, but there are also plenty of ways to change it up. Add broccoli, spinach, mushrooms, sun-dried tomatoes, or a little spice to create a completely different dinner from the same basic recipe.
If you’re building a collection of easy high protein dinners, this is a recipe worth keeping in your regular rotation.
Recipe Card
High Protein Garlic Parmesan Chicken Pasta
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Difficulty: Easy
Ingredients
Chicken:
- 1 ½ pounds boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 1 teaspoon Italian seasoning
- ½ teaspoon garlic powder
- ½ teaspoon paprika
- ½ teaspoon salt
- ¼ teaspoon black pepper
Pasta:
- 12 ounces pasta
- Salt for pasta water
Sauce:
- 1 tablespoon butter
- 4 cloves garlic, minced
- 1 cup low-sodium chicken broth
- 1 cup milk
- ½ cup heavy cream
- ¾ cup freshly grated Parmesan
- ½ teaspoon Italian seasoning
- ¼ teaspoon black pepper
- ¼ teaspoon red pepper flakes, optional
- 2 tablespoons fresh parsley
Instructions
- Cook the pasta according to the package directions. Reserve ½ cup pasta water before draining.
- Cut the chicken into bite-sized pieces and season with olive oil, Italian seasoning, garlic powder, paprika, salt, and pepper.
- Cook the chicken in a large skillet over medium-high heat until browned and cooked through. Verify that it reaches 165°F (73.9°C) internally.
- Transfer the chicken to a plate.
- Reduce the heat and melt the butter in the same skillet.
- Add minced garlic and cook for 30–60 seconds.
- Add chicken broth, milk, heavy cream, Italian seasoning, and black pepper.
- Simmer gently for 2–3 minutes.
- Reduce the heat and gradually stir in Parmesan until smooth.
- Add cooked pasta and chicken to the skillet.
- Toss until everything is coated in the sauce.
- Add reserved pasta water as needed to loosen the sauce.
- Garnish with parsley, extra Parmesan, and red pepper flakes if desired.
- Serve warm.
Food-safety note: Chicken should reach an internal temperature of 165°F (73.9°C). Use a food thermometer for the most reliable check.