Greek Yogurt Chicken Pasta

My roommate came home one night complaining about wanting something creamy but not wanting to wreck her macros, and I just stared at the tub of Greek yogurt in my fridge. What started as a half-baked experiment turned into this pasta that we now make at least twice a month. The sauce clings to every ridged edge of the pasta, and somehow it tastes indulgent without that heavy, sluggish feeling afterward. It's become our weeknight reset meal.

I made this for a small dinner party last spring, and one of my friends kept asking what was in the sauce because she couldn't believe it wasn't cream. When I told her it was yogurt, she made me text her the recipe right there at the table. There's something quietly powerful about a dish that feels fancy but is secretly practical. It's the kind of recipe that makes you look like you know what you're doing in the kitchen, even if you're winging half of it.

Ingredients

• Boneless, skinless chicken breasts: Cut them into even bite-sized pieces so they cook at the same rate and stay juicy instead of drying out in patches.
• Whole wheat penne or fusilli: The ridges and grooves catch the yogurt sauce better than smooth pasta, and whole wheat adds a nutty depth that complements the tanginess.
• Plain Greek yogurt: Use 2% or 5% fat for the best creamy texture without it being too runny or too thick, this is the backbone of your sauce.
• Grated Parmesan cheese: Freshly grated melts into the sauce seamlessly and adds that umami punch you can't get from the pre-shredded stuff.
• Olive oil: A good quality olive oil makes a difference here since it's one of the base flavors in the dish.
• Garlic cloves, minced: Don't rush the garlic, let it bloom for just 30 seconds or it'll taste harsh and bitter instead of sweet.
• Small onion, finely chopped: This adds sweetness and body to the sauce without overpowering the delicate yogurt base.
• Baby spinach, roughly chopped: It wilts down to almost nothing, so don't be shy about tossing in the whole bag if you want more greens.
• Cherry tomatoes, halved: They burst slightly when cooked and create little pockets of sweetness that balance the tangy yogurt.
• Low-sodium chicken broth: This loosens the sauce and helps everything come together without making it too salty.
• Dried oregano: A Mediterranean staple that ties the whole dish together with warm, earthy notes.
• Dried basil: Adds a subtle sweetness and herbaceous flavor that plays nicely with the tomatoes.
• Paprika: Just enough to give the chicken a warm, slightly smoky color and flavor.
• Salt and freshly ground black pepper: Season as you go, tasting at each step, because the Parmesan and broth also add salt.
• Juice of half a lemon: Brightens the whole dish and keeps the yogurt from tasting flat or one-dimensional.

Instructions

Boil the Pasta:

Bring a large pot of salted water to a rolling boil and cook the pasta until al dente, then drain and save about 80 ml of that starchy pasta water. That reserved water is liquid gold for adjusting your sauce later.

Cook the Chicken:

Heat 1 tablespoon of olive oil in a large skillet over medium-high heat, season the chicken pieces with salt, pepper, paprika, and oregano, then cook for 6 to 8 minutes until golden and cooked through. Transfer the chicken to a plate and don't wipe the pan, those browned bits are pure flavor.

Sauté the Aromatics:

Add the remaining tablespoon of olive oil to the same skillet and sauté the onion for 2 to 3 minutes until soft and translucent. Toss in the garlic and cook for just 30 seconds until it smells amazing but hasn't turned brown.

Add the Vegetables:

Stir in the cherry tomatoes and cook for about 2 minutes until they start to soften and release their juices. Add the spinach and cook until it wilts down, which happens fast, about 1 minute.

Simmer with Broth:

Lower the heat to medium-low, return the cooked chicken to the skillet, and pour in the chicken broth. Let it simmer gently for 1 minute to meld the flavors together.

Stir in the Yogurt Sauce:

Remove the pan from the heat completely, then stir in the Greek yogurt, Parmesan, lemon juice, and half the reserved pasta water until the sauce is smooth and creamy. Do not let it boil after this step or the yogurt will curdle and turn grainy.

Toss and Serve:

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. Season with extra salt and pepper to taste, then serve immediately with more Parmesan and fresh basil if you have it.

Save

There was one evening when I was too tired to cook anything complicated, and I threw this together with whatever was in the fridge. My partner walked in, took one bite, and said it tasted like something we'd order at a restaurant. That's when I realized this dish had quietly become one of my most reliable moves. It's proof that you don't need fancy techniques or obscure ingredients to make something that feels special.

Making It Your Own

This recipe is a great canvas for whatever you have on hand or whatever you're craving. I've tossed in steamed broccoli florets when I needed more vegetables, and I've swapped the chicken for cooked chickpeas on nights when I wanted something vegetarian. If you're gluten-free, the sauce works beautifully with gluten-free pasta, just watch the cooking time since some brands can get mushy fast. Sometimes I add a pinch of red pepper flakes for a little heat, or I'll stir in fresh basil at the end instead of dried for a brighter, more vibrant finish.

Pairing and Serving

This pasta is hearty enough to stand on its own, but it pairs beautifully with a simple side salad dressed in lemon vinaigrette or some crusty bread to mop up the sauce. I like serving it with a crisp Sauvignon Blanc, the acidity cuts through the creaminess and echoes the lemon in the dish. If you're feeding a crowd, this recipe doubles easily, just use a bigger skillet or work in batches so you don't overcrowd the pan. Leftovers keep well in the fridge for up to three days, and they reheat in minutes with a splash of broth or water to bring the sauce back to life.

What You'll Need

You don't need any fancy equipment for this, just a large pot for the pasta and a large skillet that can hold everything comfortably. A chef's knife and a cutting board are essential for prepping the chicken and vegetables, and measuring cups and spoons will keep your proportions consistent. A wooden spoon is my go-to for stirring because it won't scratch the pan and it feels right in my hand. If you have a microplane, use it for the Parmesan, it melts into the sauce like a dream.

• Make sure your skillet is big enough to toss the pasta in later, or you'll be transferring everything to a bigger bowl.
• Keep a ladle nearby for scooping out that precious pasta water before you drain.
• If you don't have a garlic press, mincing garlic finely with a knife works just as well.

Save

This dish has become one of those recipes I reach for when I want comfort without compromise. It's the kind of meal that makes you feel good while you're eating it and even better afterward.

Questions & Answers

→ Can I use regular yogurt instead of Greek yogurt?

Regular yogurt has a higher water content and may make the sauce thinner. If using regular yogurt, strain it through cheesecloth for 2-3 hours first, or use less of it and add extra Parmesan for creaminess. Greek yogurt's thickness is key to achieving the rich sauce texture.

→ Why shouldn't I boil the yogurt?

High heat causes yogurt to curdle and separate, breaking the creamy sauce. Always add yogurt off heat or at very low temperatures. Stir it in gently after removing the pan from direct heat to maintain a smooth, luxurious consistency.

→ What can I substitute for chicken?

Turkey breast works excellently as a leaner option. For vegetarian versions, use cooked chickpeas, white beans, or sautéed mushrooms for similar protein content and heartiness. Adjust cooking times accordingly based on your protein choice.

→ How do I prevent the pasta from becoming too thick?

Reserve pasta water during cooking and use it to adjust sauce consistency. Add it gradually while tossing, starting with half the reserved amount. This starchy liquid helps the sauce cling to pasta while keeping it silky rather than gluey.

→ Can I make this ahead of time?

Prepare components separately: cook pasta and chicken in advance, store refrigerated. Combine just before serving by reheating gently and adding the yogurt-based sauce off heat. This prevents texture degradation and ensures the sauce remains creamy.

→ What wine pairs best with this dish?

A crisp Sauvignon Blanc complements the lemon and herb notes beautifully. Pinot Grigio or Vermentino also work well. The acidity cuts through the yogurt richness while enhancing the Mediterranean flavors of garlic, oregano, and fresh spinach.