Garlic Parmesan Chicken Pasta

About a month ago, I posted a guide to cooking chicken that doesn’t suck in the form of pan fried chicken tenders. We’ll be using a similar technique for this garlic parmesan chicken pasta. Meaning, this is going to be a simple, one-pan healthy chicken pasta recipe.

In the original naked chicken tenders guide, I posted a graphic with five tender flavor ideas like chipotle ranch, honey sriracha, and others. But I must say, the garlic parmesan chicken in this recipe blows them out of the water. It’s perfectly tender and juicy with a crispy exterior.

And you’re looking at 107 grams of protein, 6 grams of carbs, and 8 grams of fat. If you’re wondering why I’m calling this a healthy chicken pasta recipe, that’s why.

Juicy, crispy pan fried garlic parmesan chicken tossed in a simple pasta for a healthy chicken pasta recipe with 32 grams of protein and only 280 calories.

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How to Make the Garlic Parmesan Chicken 

Don’t be afraid when you see the words marinate or see a knife in pictures. The prep for the garlic parmesan chicken takes less than five minutes. It’s as easy adding a few seasonings in a container and cutting the chicken into small pieces.

garlic parmesan chicken after pan frying

The recipe calls for tenderloins, but you can definitely use whole chicken breasts. I prefer tenderloins when they’re on sale because they require less trimming for quick recipes like this one. I don’t mind the connective tissue in slow cooker recipes, but I don’t want any tough pieces sticking around when I’m using quick cook methods like pan frying.

healthy chicken pasta recipe process shot 1

In the photos you see here, I made two marinades. I’ll include both recipes in the recipe card below. One uses three ingredients and the other uses just two. Easy enough, right?

healthy garlic parmesan chicken pasta process shot 2

Once you have the chicken cut into pieces and in the seasoning blends, the recipe suggests waiting at least 30 minutes, but you know we break rules around here. If you wanted to get rolling right away, just be sure to fully coat the chicken pieces in the seasoning mix before adding to the pan.

To cook the chicken, heat a large skillet over medium high heat with nonstick cooking spray. Then it’s as easy as adding the chicken and leaving it untouched for four minutes before flipping and cooking another two to three minutes.

Food Safety First

Be sure any oddly shaped or large pieces cook all the way through at the end of the six to seven minutes. You can see a tiny piece with a little pink remaining towards the top of the pan in the photo below. Flip those pieces onto their uncooked sides and simply cook a bit longer.

A meat thermometer is a great way to check large pieces to make sure they’ve reached safe temperatures. The chicken will stay in the pan as you cook the rest of the chicken pasta, but it’s always good practice to check the temperature of your proteins when cooking. 

garlic parmesan chicken in the frying pan

And there you have it—crispy, juicy garlic parmesan chicken bites.

Confession: I cooked both batches of chicken before adding the pasta and sauce to the chicken and ended up eating the entire second pound of chicken bites on their own. S’tasty!

Bringing the Healthy Chicken Pasta Together

The rest of this chicken pasta recipe is crazy simple.

For the pasta, I used Barilla Ready Pasta Rotini which is precooked pasta that’s microwave ready in one minute. If you’re a pasta purist, you’re more than welcome to swap this for any pasta you’d like. The macros for the entire bag or Ready Pasta are 420 calories, 14 grams of protein, 84 grams of carbs, and 4 grams of fat.

You could also use something like Banza’s higher protein lentil pasta to add even more protein to your chicken pasta.

garlic parmesan healthy chicken pasta

As for the pasta sauce, the recipe calls for a can of tomato sauce and a few other ingredients. I find this is the best way to have a super low calorie sauce without sacrificing flavor. If you wanted to use some of your favorite jarred pasta sauce, I certainly wouldn’t judge you. If you go this route, I’d use about two cups of another pasta sauce. And that’s it for the pasta component of this healthy chicken pasta recipe.

Nutrition Facts and Serving Size Notes

I’ve split the nutrition facts for this recipe into four servings but don’t have the exact weight of each serving. So if you need exact servings, I’d recommend weighing the entire recipe and dividing by four (or however many servings you’d like). You can multiply my nutrition facts by four to find the recipe’s total macros if you follow the recipe exactly.

If you need help with weighing recipes and calculating serving sizes, check out my guide to using a food scale for cooking and tracking macros

And if you wanted to add a bit of shredded mozzarella, I recommend weighing the cheese and adding to each serving individually for accuracy. You don’t need photos of the entire recipe like I did. 😉

garlic parmesan healthy chicken pasta recipe

If you make this chicken pasta or use the garlic parmesan chicken for other recipes, I’d love to see what you come up with. Snap a pic and tag me on the ‘Gram.

garlic parmesan healthy chicken pasta recipe

Garlic Parmesan Healthy Chicken Pasta

Yield: 4 servings
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes

A one-pan recipe for garlic parmesan chicken with a simple pasta. 


Garlic Parmesan Chicken

  • 1 lb Boneless Skinless Chicken Breast Tenderloins, cut into bite size pieces
  • 1 Tbsp Garlic Pepper
  • 2 Tbsp (15g) Reduced Fat Grated Parmesan Cheese
  • 1/4-1/2 tsp Crushed Red Pepper, based on spice preference


  • 1 bag (8.5 oz) Barilla Ready Pasta Rotini, or your choice of pasta
  • 15 oz can Tomato Sauce
  • 2 Tbsp Garlic Pepper
  • 1 Tbsp Granular Sugar Substitute like stevia or Swerve
  • 1/2 tsp Crushed Red Pepper, omit if you're sensitive to spice


  1. Mix the garlic pepper, parmesan cheese, and crushed red pepper in a resealable bag or container. Set aside. (Photo includes both marinade options.) healthy chicken pasta recipe process shot 1
  2. Cut the chicken breasts into bite size pieces before adding to the resealable container. Shake or stir until fully coated. Refrigerate for at least 30 minutes, but the longer the better.  healthy garlic parmesan chicken pasta process shot 2
  3. Once the chicken has marinated, heat a large skillet over medium high heat with nonstick cooking spray. 
  4. When the skillet is hot (water drops should sizzle), add the chicken and spread evenly in the pan. Leave untouched for 4 minutes before flipping. Cook another 2-3 minutes after flipping. Make sure you don't have any oddly shaped or large pieces of chicken with pink remaining before reducing the heat to low. garlic parmesan chicken in the frying pan
  5. While the chicken cooks, microwave the Ready Pasta and mix the tomato sauce with the garlic pepper, sweetener, and crushed red pepper in a bowl. 
  6. Add the pasta and tomato sauce to the cooked chicken and stir. Simmer for a few minutes until the sauce is completely warm and everything is uniformly mixed. 
  7. Remove from the heat and top with optional shredded mozzarella before serving. 


  • Each serving has 4 Smart Points.
  • Macros for chicken only: 559 calories, 107 grams of protein, 6 grams of carbs, and 8 grams of fat
  • Alternative chicken marinade recipe: 3 Tbsp (45g) Nando's Peri-Peri Garlic sauce and 1/4 C (30g) Reduced Fat Grated Parmesan Cheese (305 Calories, 33 grams of protein, 33 grams of carbs, and 4 grams of fat per serving with this marinade)
  • If you wanted to use a pasta sauce from a jar instead of the tomato sauce mixture, feel free. 
  • I used McCormick Garlic Pepper but if you wanted to make your own, here's a recipe with similar ingredients.

Nutrition Information:
Yield: 4 servings Serving Size: 1 serving
Amount Per Serving: Calories: 280Total Fat: 3gCarbohydrates: 30gProtein: 32g

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30 thoughts on “Garlic Parmesan Chicken Pasta”

  • GREAT RECIPE … absolutely love it and I will be using it frequently. I made the mistake of going a bit hard on the red peppers, lesson learned!! lol

    • Same here! I didn’t realize how hot the Nando’s sauce was on its own until it was too late. Great way to increase water intake. 🙂

  • This was so delicious and easy! I love when I can make a recipe non-spicy for the kids, and add spice for my husband and myself later. I just added red pepper flakes to our individual portions, and it was so good!

    • Thanks for the feedback! I’m glad you guys enjoyed it. It’s always great to hear the whole family can enjoy a recipe. 🙂

  • I made this for my boyfriend and I for dinner. He’s not into macro tracking but is really into food & I’m an avid macro tracker also really into food. We both LOVED this recipe for the taste and it was so easy to fit into my macros. Loving these recipes!

  • So good and SO easy! I used the ready pasta and I did not have garlic pepper so I used the provided recipe and made my own. I also doubled the recipe because I have two teenage boys. Not only did I love having this to take for lunch, my oldest son took this to school to eat for lunch too!

  • What do you think about the Super Greens and similar pastas made with green vegetables when it comes to nutrition? Do you prefer protein content over all else or does the greens help any with nutritionally dense foods?

    • I’ve never tried the Super Greens pasta but a quick look at the label shows the two main ingredients are semolina (wheat) and durum flour (wheat). I’m not saying it’s the case with this product, but many “superfoods” or “greens” products have similar (or worse) nutritional profiles to their original counterparts. If the calorie/macronutrient composition isn’t all that different, I’ll take real pasta every time. Get your micronutrients from whole vegetables and fruits, not products where they’ve tried to pack them in.

  • Family favorite dish!! I’m not a huge pasta fan but I will eat the whole bowl of this. We eat this weekly at home and it taste great for left overs. Sometimes its hard to find the exact ingredients so when I can I just look for low carb high protein options.

  • This recipe was filling and delicious! I made my chicken in the air fryer so it was super easy and I didn’t have any ready-made pasta on hand so I just used a box of Barilla veggie pasta that I already had and boiled it. My whole family LOVED it! (I did omit the red pepper).

  • This is another stellar pasta recipe. I love how easy, yet flavorful it is. I often stop looking at macro-friendly recipes simply because of how many weird ingredients are required. I love that people don’t know this is “lightened up”, and the ingredients I often have in the pantry.

  • The chicken is amazing!! The chicken is so crispy without any breadcrumbs or anything and went really nicely with the pasta and veggies I cooked up. Instead of garlic pepper I used garlic salt and didn’t use the red pepper because I don’t like spicy. So easily customizable and tasty! Definitely my new favorite way to cook chicken. I do need to perfect my timing, I overcooked it slightly both times i’ve made it.

  • Possibly one of the easiest meal preps of all meal preps. Especially considering how tasty it is. I have to tone the burner heat down on this one compared to the naked tenders because I burnt the parm on my first attempt somehow, but repeated attempts have turned out successfully! If you’re lazy like me you can easily find some good macro jarred sauce and go with that and still be set.

  • Loved this recipe. It was so easy to make, definitely suggest using the microwaveable pasta, helps with time! Very easy to reheat and use for the week! Great flavor!

  • This is the only Mason recipe I’ve ever had trouble with (and, full disclosure, it was an oversight on my part). I recommend using pre-seasoned pasta sauce in place of the tomato sauce. I always find plain tomato sauce to be too tart for my liking personally.
    Nothing wrong with the recipe, just requires a little more tweaking than most!

  • Great recipe, but fair warning your house will smell of garlic. I also don’t recommend this for lunches if you work in an office because everyone will be jealous of your lunch and you won’t want to share this one!!

  • This recipe is amazing. I love how quick and easy it is, I ended up also making this with shells and I do like the shells better but that’s my personal preference. I love this method of cooking and seasoning the chicken— it has quickly became a go to when making chicken (even if it’s with just rice that night)

  • When you don’t have an Italian restaurant for 100 miles, you gotta make your own. When you have to make your own, you turn to Mason. I love the hidden kick the red pepper flakes add.

  • Read the recipe for the garlic pepper seasoning! Do not wing it! I did equal parts garlic and pepper (ha get it) and I’m breathing fire. But it was soooooo good! Really great and simple recipe…. we baked our chicken instead.

  • This is one of my favorites and I make it at least once or twice a month. I tend to go a little heavy on the red pepper flakes, but it’s just the right amount of heat. I had never heard of Garlic Pepper before this, and ended up with a large bottle from Sam’s club, because I make this so often. If I had it my way, I’d make it weekly, lol. It’s THAT good, and super easy to make.

  • This is my new favorite. Boyfriend loves Mason’s chicken and dumplings (if you haven’t tried it go find it. Incredible) and I’m obsessed with this. Used tenderloins and also bought garlic pepper for the first time. Also used Banza pasta. Went heavy on the spice and followed the rest as is. Could eat the entire dish in one sitting. Can’t get enough!

  • If I am using dry pasta (it’s what I have on hand), what amount should I use? 1 cup cooked? I’m looking at using Banza Chickpea pasta FYI…a box of dry pasta is 8 ounces.

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