Save My daughter came home from college one weekend complaining that her meal prep was boring and she missed creamy pasta. I had Greek yogurt in the fridge and some chicken thawing, so I decided to experiment. The result was this ridiculously satisfying dish that she now requests every visit. It tastes indulgent but keeps the calorie count reasonable, and I love that it comes together faster than ordering takeout.
I made this for a small dinner party last spring, worried it might seem too simple. My friend Sarah, who usually turns her nose up at anything labeled healthy, went back for seconds and texted me the next day asking for the recipe. That was the moment I realized this dish doesnt need an apology or a disclaimer. It just works, and people genuinely enjoy it without feeling like theyre eating diet food.
Ingredients
- Boneless, skinless chicken breasts (400 g): I cut them into bite sized pieces before cooking so every forkful has protein, and smaller pieces cook faster and more evenly than whole breasts.
- Whole wheat penne or fusilli (350 g): The ridges and curves in these shapes grab onto the creamy sauce beautifully, and whole wheat adds a nutty flavor that complements the yogurt.
- Plain Greek yogurt (200 g): This is the star of the sauce, providing tang and creaminess while sneaking in extra protein. I use 5% fat for richness, but 2% works if you prefer lighter.
- Grated Parmesan cheese (30 g): It adds savory depth and a slight saltiness that balances the yogurts acidity.
- Olive oil (2 tablespoons): I use this to cook the chicken and sauté the aromatics. It adds a subtle fruity note that ties the Mediterranean flavors together.
- Garlic cloves (3, minced): Fresh garlic is non negotiable here. It blooms in the oil and perfumes the entire dish.
- Small onion (1, finely chopped): This provides a sweet, savory base that mellows as it cooks and disappears into the sauce.
- Baby spinach (100 g): It wilts down to almost nothing but adds color, nutrients, and a gentle earthiness.
- Cherry tomatoes (100 g, halved): They burst slightly as they cook, releasing their juices and adding little pockets of sweetness and acidity.
- Low sodium chicken broth (80 ml): This loosens the sauce and adds savory backbone without overpowering the yogurt.
- Dried oregano (1 teaspoon): It brings that unmistakable Mediterranean aroma that makes the kitchen smell amazing.
- Dried basil (1/2 teaspoon): A gentle herbal note that supports the oregano without competing.
- Paprika (1/2 teaspoon): I use this on the chicken for a hint of smokiness and a gorgeous golden color.
- Salt and black pepper: Essential for layering flavor at every stage, from seasoning the chicken to finishing the sauce.
- Lemon juice (from 1/2 lemon): This is the secret ingredient that keeps the dish from feeling heavy. It cuts through the richness and makes everything taste brighter.
Instructions
- Boil the pasta:
- Bring a large pot of salted water to a rolling boil and cook your pasta until al dente, following the package timing. Before draining, scoop out about 80 ml of that starchy pasta water, it will help the sauce cling later.
- Cook the chicken:
- Heat 1 tablespoon of olive oil in a large skillet over medium high heat, then add your chicken pieces seasoned with salt, pepper, paprika, and oregano. Stir occasionally and let them get golden and cooked through in 6 to 8 minutes, then transfer to a plate.
- Sauté the aromatics:
- In the same skillet, add the remaining tablespoon of olive oil and cook the chopped onion for 2 to 3 minutes until it softens. Toss in the minced garlic and let it cook for just 30 seconds until it smells incredible.
- Add the vegetables:
- Stir in the halved cherry tomatoes and cook for about 2 minutes until they start to soften. Add the spinach and cook until it wilts down, about 1 minute.
- Simmer with broth:
- Lower the heat to medium low and return the cooked chicken to the skillet. Pour in the chicken broth and let everything simmer together for 1 minute.
- Create the creamy sauce:
- Remove the pan from the heat completely, then stir in the Greek yogurt, Parmesan, lemon juice, and half the reserved pasta water. Mix gently until the sauce is smooth and creamy, never letting it boil or it might curdle.
- Combine and serve:
- Toss the drained pasta with the sauce, adding more pasta water a little at a time if you want it looser. Taste and adjust the salt and pepper, then serve immediately with extra Parmesan if you like.
Save One Tuesday night, I was running late and threw this together in a rush. My husband walked in, took one bite, and said it tasted like I had been cooking all day. That is when I realized this dish has a magic trick built in. It delivers comfort and flavor without demanding your entire evening, and sometimes that is exactly what you need from a recipe.
Choosing Your Pasta Shape
I have made this with penne, fusilli, rigatoni, and even farfalle, and they all work beautifully. The key is picking a shape with texture or ridges that will grab onto the creamy sauce. Smooth pasta like spaghetti tends to let the sauce slide off, which is fine if you like a lighter coating, but I prefer every bite to be saucy. Whole wheat pasta adds a slightly nutty flavor that I love with the yogurt, but regular pasta works just as well if that is what you have on hand.
Making It Your Own
This recipe is forgiving and adaptable, which is one of the reasons I keep coming back to it. If you want more vegetables, toss in steamed broccoli florets, peas, or even roasted red peppers. For a vegetarian version, skip the chicken and use cooked chickpeas or white beans, they soak up the sauce and add protein. I have also swapped turkey for chicken and used gluten free pasta for friends with dietary restrictions, and it turned out just as delicious every time.
Storing and Reheating
Leftovers keep well in an airtight container in the fridge for up to three days. When you reheat, the sauce may look a little dry or separated because the yogurt tightens up when chilled. Just add a splash of chicken broth, milk, or even water, and warm it gently over low heat, stirring until it comes back together.
- Reheat on the stovetop over low heat, not in the microwave on high, to avoid curdling the yogurt.
- If the sauce feels too thick after storing, thin it with a tablespoon or two of broth or pasta water.
- Do not freeze this dish, the yogurt based sauce does not thaw well and can become grainy and separated.
Save This dish has become one of those recipes I turn to when I want something comforting but not heavy, flavorful but not fussy. I hope it finds a spot in your weekly rotation the way it has in mine.
Recipe FAQs
- → Can I prevent the Greek yogurt from curdling?
Yes, always add Greek yogurt at the end after removing from heat. Stir it in gently off the flame, then toss with pasta. The key is keeping the temperature below boiling once yogurt enters the pan.
- → What pasta shapes work best with this sauce?
Penne, fusilli, and rigatoni are ideal choices as their ridges and hollows trap the creamy sauce beautifully. Whole wheat varieties add extra fiber and nuttiness that complements the Mediterranean flavors.
- → How can I make this vegetarian?
Substitute the chicken with cooked chickpeas, white beans, or tofu using the same weight. You can also add extra vegetables like broccoli, mushrooms, or zucchini for additional protein and texture.
- → Can I prepare this ahead of time?
Cook components separately and store in the refrigerator for up to 3 days. Combine pasta, chicken, and vegetables just before serving, then add the yogurt sauce to prevent separation and maintain creamy texture.
- → What should I do if the sauce is too thick?
Add reserved pasta water gradually, one tablespoon at a time, and stir until you reach desired consistency. The starch in pasta water helps emulsify the sauce while maintaining its creamy texture.
- → Are there gluten-free options available?
Absolutely. Use certified gluten-free pasta and verify that all seasonings and broth are gluten-free. The cooking method remains identical, and the dish will be equally delicious and satisfying.