Greek Yogurt Chicken Pasta

The smell of garlic hitting hot olive oil always pulls me back into the moment, no matter how distracted I am. I made this pasta on a Tuesday night when I had forgotten to thaw anything for dinner and only had chicken breasts buried in the freezer and a tub of Greek yogurt in the fridge. What started as panic cooking turned into something I now make on purpose. The sauce came together so easily that I stood there stirring, half-convinced I'd forgotten a step, but no, it was just that simple and tasted like I'd been simmering something all day.

I served this to my neighbor who swore off creamy pastas after her doctor mentioned cholesterol, and she looked genuinely relieved when I told her what was in the sauce. She had seconds and texted me the next morning asking for the recipe, which is how I knew it was a keeper. There is something quietly satisfying about feeding someone food they thought they couldn't enjoy anymore. The spinach wilts into the sauce in a way that makes it disappear for picky eaters, and the cherry tomatoes burst just enough to add little pockets of sweetness.

Ingredients

• Boneless, skinless chicken breasts: I cut them into bite sized pieces before cooking so they stay tender and pick up seasoning on all sides, plus they cook faster and more evenly than whole breasts.
• Whole wheat penne or fusilli: The ridges and hollows in these shapes grab onto the yogurt sauce in a way that smooth pasta just doesn't, and whole wheat adds a nutty flavor that works with the Mediterranean vibe.
• Plain Greek yogurt: This is the backbone of the sauce, I use 5% fat for richness, but 2% works if you want to keep it lighter, just make sure it is plain and full fat enough not to separate when warmed.
• Grated Parmesan cheese: Freshly grated melts into the sauce and adds a salty, umami depth that makes the yogurt taste more complex and less like breakfast.
• Olive oil: I use it twice, once for the chicken and once for the aromatics, because it keeps everything from sticking and adds a fruity base note.
• Garlic cloves, minced: Three cloves might sound like a lot but they mellow as they cook, and I have never regretted extra garlic in a skillet with olive oil.
• Small onion, finely chopped: It softens into the background and adds sweetness without announcing itself, which is exactly what I want from an onion in a sauce.
• Baby spinach: It wilts down to almost nothing, which is perfect for sneaking greens into a comfort dish without changing the texture.
• Cherry tomatoes, halved: They cook just long enough to release some juice and sweetness, and their bright color makes the whole dish look more alive on the plate.
• Low sodium chicken broth: A small amount loosens the sauce and adds savory depth, I always use low sodium so I can control the salt myself.
• Dried oregano and basil: These bring in the Mediterranean feel without needing fresh herbs, though I will say fresh basil at the end is a nice touch if you have it.
• Paprika: Just half a teaspoon gives the chicken a warm color and a hint of smokiness that makes it taste more interesting than plain salt and pepper.
• Salt and freshly ground black pepper: I season in layers, first the chicken, then the sauce, and again at the end, because under seasoned creamy pasta is a sad thing.
• Juice of half a lemon: This is the secret that keeps the sauce from feeling heavy, the acidity wakes everything up and balances the richness of the yogurt and Parmesan.

Instructions

Boil the pasta:

Bring a large pot of salted water to a rolling boil and cook the pasta until it still has a slight bite in the center. Before you drain it, scoop out about 80 ml of the starchy pasta water because that liquid is gold for adjusting the sauce later.

Cook the chicken:

Heat a tablespoon of olive oil in a large skillet over medium high heat, add the chicken pieces seasoned with salt, pepper, paprika, and oregano, and let them sizzle undisturbed for a minute before stirring so they get golden edges. Once they are cooked through after 6 to 8 minutes, transfer them to a plate and don't worry about the browned bits stuck to the pan, they will flavor the sauce.

Saute the aromatics:

In the same skillet, add another tablespoon of olive oil and cook the chopped onion until it turns soft and translucent, then add the minced garlic and stir for just 30 seconds until you can smell it. Don't let the garlic brown or it will taste bitter.

Add the vegetables:

Toss in the halved cherry tomatoes and cook them for a couple of minutes until they start to collapse and release their juices, then add the spinach and stir until it wilts down into a fraction of its original volume. This whole step takes less than 3 minutes but adds so much flavor and color.

Simmer with broth:

Return the cooked chicken to the skillet, pour in the chicken broth, and let everything simmer together for a minute so the flavors start to marry. The broth will pick up all those browned bits from the bottom of the pan.

Stir in the yogurt sauce:

Take the pan off the heat completely, then stir in the Greek yogurt, grated Parmesan, lemon juice, and half the reserved pasta water, mixing gently until the sauce is smooth and creamy. Keep the heat off because boiling yogurt will make it split and turn grainy, which ruins the whole texture.

Toss with pasta:

Add the drained pasta to the skillet and toss everything together, adding more pasta water a little at a time if the sauce feels too thick. Taste and adjust the salt and pepper, then serve it right away while it is hot and creamy.

Save

This pasta became my go to whenever I needed to feel like I had my life together without actually spending hours in the kitchen. My brother came over one night after a long shift and ate two bowls standing at the counter, which is the highest compliment I have ever received. It is the kind of dish that makes you look more competent than you feel, and sometimes that is exactly what you need from dinner.

Making It Your Own

I have added steamed broccoli florets when I had them in the fridge, and they worked perfectly alongside the spinach and tomatoes. You could also swap the chicken for turkey, shrimp, or even canned chickpeas if you want to make it vegetarian, just adjust the cooking time so nothing gets rubbery or mushy. One time I threw in a handful of frozen peas at the end and they added little bursts of sweetness that my kid actually liked, which felt like a minor miracle.

Storing and Reheating

Leftovers keep in the fridge for up to three days in an airtight container, and I have learned that reheating them gently in a skillet with a splash of chicken broth or water brings the sauce back to life. The microwave works in a pinch, but stop and stir every 30 seconds so the yogurt doesn't separate. I have never tried freezing this because yogurt based sauces can get grainy when thawed, so I just make sure to eat it within a few days, which has never been a problem.

Serving Suggestions

I usually serve this with a simple side salad dressed in lemon and olive oil, because the brightness cuts through the creamy pasta and makes the meal feel more balanced. Garlic bread is always welcome, though if I am being honest, the pasta is rich enough that you don't really need it. A crisp white wine like Sauvignon Blanc is lovely alongside this, but sparkling water with lemon works just as well if you are keeping it casual.

• Serve with a green salad tossed in a lemony vinaigrette to balance the richness.
• Add a sprinkle of red pepper flakes if you like a little heat creeping into the background.
• Garnish with fresh basil or extra Parmesan right before serving for a touch that makes it look restaurant worthy.

Save

This dish has become one of those recipes I don't even need to think about anymore, my hands just know what to do. I hope it finds a spot in your rotation too, because everyone deserves a creamy pasta that doesn't make them feel like they need a nap afterward.

Recipe Questions & Answers

→ Why shouldn't Greek yogurt be boiled in the sauce?

Greek yogurt contains proteins that denature and curdle when exposed to high heat. Removing the pan from heat before adding yogurt maintains the creamy texture and prevents the sauce from becoming grainy or separating.

→ Can I use regular yogurt instead of Greek yogurt?

Regular yogurt is thinner and more prone to curdling. If substituting, use a heavier full-fat variety and add it more gradually while stirring constantly off heat. Greek yogurt's thickness creates the desired richness.

→ What pasta shapes work best with this sauce?

Tubular shapes like penne or fusilli are ideal as they capture the creamy sauce in their ridges and centers. Short curved pastas also work well. Avoid long thin noodles that don't hold sauce as effectively.

→ How do I prevent the chicken from drying out?

Cut the chicken into uniform bite-sized pieces so they cook evenly in 6-8 minutes. Don't overcook—remove immediately once the internal temperature reaches 165°F. The sauce adds moisture during finishing.

→ Can I prepare this ahead of time?

Cook the pasta and chicken separately, then store in the refrigerator. Make the sauce fresh before serving to maintain its creamy consistency. Reheat gently on low heat, adding pasta water to loosen if needed.

→ What vegetables pair well with this dish?

Steamed broccoli, peas, roasted bell peppers, or zucchini complement the sauce beautifully. Add them in the final simmering step or fold in pre-cooked vegetables to avoid overcooking.