Name: Healthy Garlic Lemon Chicken Pasta
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: American
Ingredients: 2 boneless, skinless chicken breasts (about 1 lb); 1 tablespoon olive oil; Salt and pepper, to taste; 1/2 teaspoon garlic powder; 1/2 teaspoon dried oregano (optional); 8 oz whole wheat or gluten-free spaghetti (or any pasta you prefer); 3 tablespoons olive oil; 4 cloves garlic, minced (the more garlic, the better!); 1/4 teaspoon red pepper flakes (optional, for a little kick); Zest and juice of 1 large lemon; 1/2 cup low-sodium chicken broth (or vegetable broth for a vegetarian option); 1/2 cup fresh spinach or arugula (optional, for extra greens); Salt and pepper, to taste; 1/4 cup grated Parmesan cheese (optional, for richness); 2 tablespoons fresh parsley, chopped (for garnish)

Jump to Recipe

If you’re looking for a flavorful, easy-to-make dish that’s both healthy and satisfying, this Healthy Garlic Lemon Chicken Pasta is a perfect choice. Tender chicken breasts are seasoned and pan-seared to perfection, paired with whole wheat or gluten-free pasta, and tossed in a zesty lemon garlic sauce that brings everything together. This dish is full of bright, fresh flavors and is a lighter alternative to heavier pasta dishes, without sacrificing taste. It’s the ideal meal for a weeknight dinner or when you want something quick, yet flavorful.

The addition of fresh spinach or arugula adds a burst of greens, while the garlic lemon sauce provides the right amount of tang and depth. Whether you’re following a specific dietary plan or simply seeking a nutritious meal that doesn’t compromise on flavor, this dish has something for everyone. Plus, it comes together in no time, making it an easy weeknight go-to.

Why You’ll Love This Recipe

1. Quick and Easy

With minimal prep and cook time, this recipe comes together in under 30 minutes, making it perfect for busy weeknights or when you’re craving something delicious in a hurry.

2. Light and Healthy

This dish is light on calories but heavy on flavor, thanks to the lean chicken and whole wheat pasta. The garlic lemon sauce adds flavor without adding extra fat or calories.

3. Customizable

Whether you want to use gluten-free pasta, add extra greens, or adjust the seasoning, this recipe can easily be tailored to suit your dietary preferences.

4. Full of Flavor

The combination of garlic, lemon, and red pepper flakes gives the dish a deliciously tangy and savory flavor profile, while fresh parsley adds a pop of freshness.

5. Packed with Protein and Greens

The chicken provides lean protein, and the optional spinach or arugula gives you a nutritious boost of vitamins and minerals.

Ingredients

For the Chicken:

Boneless, skinless chicken breasts
Olive oil
Salt and pepper
Garlic powder
Dried oregano (optional)

For the Pasta:

Whole wheat or gluten-free spaghetti (or any pasta you prefer)

For the Lemon Garlic Sauce:

Olive oil
Garlic cloves, minced
Red pepper flakes (optional)
Lemon zest and juice
Low-sodium chicken broth (or vegetable broth for vegetarian option)
Fresh spinach or arugula (optional)
Salt and pepper
Grated Parmesan cheese (optional)
Fresh parsley, chopped (for garnish)

Variations

Vegetarian Option: Skip the chicken and use plant-based protein sources such as tofu, chickpeas, or tempeh for a vegetarian version of this dish.
Extra Veggies: Add more vegetables to your pasta, like roasted bell peppers, zucchini, or cherry tomatoes, for added texture and flavor.
Spicy Version: Increase the amount of red pepper flakes or add a pinch of cayenne pepper to the sauce for extra heat.
Vegan Version: Omit the Parmesan cheese or use a vegan cheese substitute for a dairy-free option.

How to Make Healthy Garlic Lemon Chicken Pasta

Step 1: Cook the Chicken

Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Season the chicken breasts with salt, pepper, garlic powder, and dried oregano (if using). Once the skillet is hot, add the chicken breasts and cook for about 6-7 minutes per side, or until the internal temperature reaches 165°F (74°C). Remove the chicken from the skillet and set aside to rest.

Step 2: Cook the Pasta

While the chicken is cooking, bring a pot of salted water to a boil. Cook the whole wheat or gluten-free spaghetti according to package instructions. Drain the pasta, reserving about 1/2 cup of pasta water for later use.

Step 3: Prepare the Lemon Garlic Sauce

In the same skillet used to cook the chicken, add 3 tablespoons of olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes, or until fragrant. Add the red pepper flakes (if using), lemon zest, and lemon juice, stirring to combine. Pour in the chicken broth and let the sauce simmer for 3-4 minutes, allowing the flavors to meld together. Season with salt and pepper to taste.

Step 4: Combine Pasta and Sauce

Add the cooked pasta to the skillet with the lemon garlic sauce. Toss to coat the pasta evenly in the sauce. If the sauce needs thinning, add some reserved pasta water a little at a time until you reach your desired consistency. If you’re adding spinach or arugula, toss it in now, allowing the greens to wilt in the heat of the sauce.

Step 5: Slice the Chicken

While the pasta is soaking up the sauce, slice the cooked chicken breasts into thin strips.

Step 6: Serve

Serve the pasta with sliced chicken on top. Sprinkle with grated Parmesan cheese, if desired, and garnish with freshly chopped parsley. Enjoy your healthy, flavorful garlic lemon chicken pasta!

Tips for Making the Recipe

Rest the Chicken: Allow the chicken to rest for a few minutes after cooking to ensure the juices stay locked in and the meat stays tender.
Don’t Overcook the Pasta: Make sure to cook the pasta al dente, as it will continue to soften slightly when mixed with the sauce.
Add Pasta Water Slowly: When adding reserved pasta water, do so a little at a time to achieve the right sauce consistency. You may not need the full 1/2 cup.
Boost the Flavor: Feel free to add extra garlic or lemon zest if you love those flavors—both will enhance the overall dish.
Serve Immediately: This dish is best served fresh while the pasta is coated in the lemon garlic sauce and the chicken is warm.

How to Serve

Main Course: Serve this garlic lemon chicken pasta as a satisfying main dish, either on its own or paired with a light side salad.
Side Dish: If you prefer, serve it as a flavorful side dish alongside grilled vegetables, roasted chicken, or seafood.
Meal Prep: This recipe can be made ahead and stored in the refrigerator for a few days, making it a great option for meal prep lunches or dinners.

Make Ahead and Storage

Storing Leftovers

Store leftover pasta in an airtight container in the refrigerator for up to 3-4 days. Reheat the pasta gently in the microwave or on the stove with a splash of water or chicken broth to loosen the sauce.

Freezing

While the pasta itself freezes well, it’s best to freeze the chicken separately if you plan to store it long-term. Place the chicken in an airtight container and freeze for up to 3 months. When ready to eat, reheat the chicken and pasta in the microwave or on the stove.

Reheating

To reheat the pasta, add a small amount of broth or water to the pan to help rehydrate the sauce and prevent it from drying out. Stir frequently until heated through.

FAQs

1. Can I use regular pasta instead of whole wheat or gluten-free?

Yes, you can use any type of pasta you prefer, but whole wheat or gluten-free options add extra nutrition.

2. Can I make this recipe without chicken?

Yes, you can make it vegetarian by omitting the chicken and using a plant-based protein like tofu, chickpeas, or tempeh.

3. Is there a substitute for the chicken broth?

You can use vegetable broth or even water if you prefer a lighter flavor.

4. Can I add more vegetables to this dish?

Yes, roasted or sautéed vegetables like bell peppers, zucchini, or tomatoes would be a great addition to this dish.

5. Can I use frozen spinach or arugula?

Yes, frozen spinach or arugula can be used. Just make sure to thaw and drain them well before adding to the dish.

6. Can I use a different type of cheese?

Yes, you can substitute Parmesan cheese with other options like Pecorino Romano or nutritional yeast for a dairy-free version.

7. Can I make this dish spicy?

Yes, you can increase the amount of red pepper flakes or add cayenne pepper for more heat.

8. Can I make this recipe ahead of time?

You can prep the chicken and pasta in advance, but it’s best to toss everything together right before serving for the freshest taste.

9. Can I freeze the chicken and pasta together?

While you can freeze the chicken and pasta together, the texture may change slightly after thawing. It’s best to freeze them separately for better results.

10. How can I make the sauce creamier?

For a creamier sauce, add a splash of heavy cream or Greek yogurt after cooking the garlic and lemon mixture.

Conclusion

This Healthy Garlic Lemon Chicken Pasta is the perfect balance of flavor, freshness, and nutrition. With its bright lemon garlic sauce, lean chicken, and whole wheat pasta, it’s an easy and satisfying meal that you can feel good about eating. Whether you’re cooking for yourself or a crowd, this dish is sure to be a hit with its bold flavors and simple, wholesome ingredients. Enjoy this dish as a quick weeknight dinner or a light weekend meal—either way, it’s a recipe you’ll want to make again and again!

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