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–+ servings
Creamy Greek yogurt pasta topped with parmesan, herbs and pepper, photographed in a vibrant modern food style.

Protein-Packed Greek Yogurt Pasta (Creamy but Healthy)

A creamy pasta made with Greek yogurt instead of cream. High in protein, comforting, and ready in under 20 minutes. Fresh, light and secretly healthy.
Servings 2 bowls
Prep Time 5 minutes
Cook Time 12 minutes
Total Time 17 minutes

Equipment

  • Medium saucepan
  • Large skillet
  • Mixing bowl
  • Fine grater

Ingredients

For the pasta

  • 6 oz pasta (penne, fusilli, farfalle or your favorite)
  • 1/2 cup pasta cooking water (reserve before draining)

For the creamy protein sauce

  • 1 cup Greek yogurt (2 percent or 5 percent for extra creaminess)
  • 1/3 cup freshly grated parmesan
  • 2 garlic cloves finely minced or grated
  • 1 tbsp olive oil
  • 1/2 tsp onion powder
  • 1/4 tsp salt (adjust to taste)
  • Black pepper to taste
  • Juice of 1/2 lemon

Optional protein add-ins

  • 1 cup cooked chicken breast diced
  • or 1/2 cup chickpeas (for a vegetarian version)

Optional toppings

  • Fresh basil
  • Extra parmesan
  • Chili flakes
  • Cracked pepper

Instructions

  • Cook the pasta. Bring a pot of salted water to a boil. Cook pasta until al dente. Reserve half a cup of the starchy pasta water before draining.
  • Make the creamy yogurt sauce. In a skillet over low heat, warm olive oil and garlic for one minute until fragrant. Turn the heat off. Add Greek yogurt, parmesan, lemon juice, onion powder, salt and pepper. Mix gently. Do not heat the yogurt directly or it may curdle.
    Close-up of creamy Greek yogurt sauce being mixed with parmesan, garlic and lemon zest.
  • Add pasta water. Pour in 1/4 cup of hot pasta water and whisk until the sauce becomes glossy and smooth. Add a splash more if needed. The starchy water helps the sauce stay silky without cream.
  • Add the protein. Add cooked chicken breast or chickpeas to the skillet and fold them into the sauce.
  • Toss with pasta. Add drained pasta to the skillet. Toss until everything is coated in the creamy yogurt sauce.
  • Serve. Serve warm with extra parmesan, basil and chili flakes. Enjoy immediately.

Notes

  • Use 5 percent Greek yogurt for the richest flavor.
  • Do not boil the sauce or the yogurt may split.
  • Add spinach or peas for extra color and nutrients.
  • For extra protein, add 2 tbsp nutritional yeast or another 1/4 cup chickpeas.
Calories: 480kcal
Cost: $6 for 2 servings
Course: Dinner
Cuisine: American, Healthy
Keyword: 20 minute pasta, greek yogurt pasta, healthy creamy pasta, high protein dinner, protein pasta

Nutrition

Calories: 480kcal