đź“‹ Ingredients (Serves 6)

For the Chicken:

  • 1 lb (450 g) boneless skinless chicken breast, cut into small cubes
  • 1 teaspoon olive oil (or use cooking spray for fewer points)
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • Salt and pepper to taste

For the Pasta:

  • 8 oz (about 2½ cups) whole wheat or high-protein twisted pasta (like rotini or fusilli)

For the Creamy Garlic Sauce:

  • 1 tablespoon minced garlic (about 3 cloves)
  • 1 small shallot, finely chopped (or ÂĽ small onion)
  • 1 teaspoon olive oil (or use cooking spray)
  • 1½ tablespoons flour (all-purpose or whole wheat)
  • 1½ cups low-sodium chicken broth
  • ½ cup fat-free plain Greek yogurt
  • 2 tablespoons reduced-fat cream cheese
  • ÂĽ cup grated Parmesan cheese
  • ½ cup part-skim shredded mozzarella cheese
  • ½ teaspoon dried Italian herbs (basil, oregano, thyme blend)
  • Salt and pepper to taste

Optional Add-ins:

  • 2 cups baby spinach (folded in at the end)
  • Fresh chopped parsley for garnish
  • Crushed red pepper flakes (for a spicy kick)

🍳 Instructions

Step 1: Cook the Pasta

Bring a large pot of salted water to a boil. Add the twisted pasta and cook according to package directions until al dente. Drain and set aside, reserving ½ cup of the pasta water in case the sauce needs thinning later.

Step 2: Season and Cook the Chicken

While the pasta is cooking, season the diced chicken breast with garlic powder, onion powder, salt, and pepper. Heat 1 teaspoon of olive oil (or spray) in a large non-stick skillet over medium heat. Add the chicken and sauté for 6–8 minutes, or until fully cooked and golden brown. Remove from the skillet and set aside.

Step 3: Sauté Garlic and Shallots

In the same skillet, add 1 teaspoon of olive oil (or use spray) and toss in the minced garlic and chopped shallots. Cook over medium-low heat for 1–2 minutes, just until fragrant and translucent—be careful not to burn the garlic.

Step 4: Build the Roux

Sprinkle in the flour and stir continuously for 1 minute. This forms the base of your creamy sauce and helps thicken it later. Stir until a paste forms, then slowly add the chicken broth, whisking constantly to prevent lumps.

Step 5: Create the Cream Sauce

Let the mixture simmer for 3–4 minutes, stirring regularly, until it thickens slightly. Turn the heat to low and stir in the cream cheese until fully melted. Add in the Greek yogurt and mix until smooth and creamy. Taste and adjust with salt and pepper.

Step 6: Add the Cheeses

Add the Parmesan and mozzarella cheeses gradually, stirring until melted and fully incorporated. If the sauce becomes too thick, add a splash of reserved pasta water to loosen it.

Step 7: Combine Chicken and Pasta

Return the cooked chicken to the skillet and stir well to coat it in the sauce. Then add the cooked pasta and fold everything together until evenly combined and heated through.

Step 8: Optional Add-ins

If using spinach, add it now and allow it to wilt gently in the sauce. Finish with fresh parsley and optional crushed red pepper for an added layer of flavor.

🧊 Storage and Meal Prep

This recipe is excellent for meal prep and keeps well in the fridge for up to 4 days. Store in an airtight container and reheat gently in the microwave or stovetop with a splash of water or broth to revive the sauce. It also freezes well for up to 2 months.

🧀 Why It Works for WW

Traditional creamy pasta can cost 12–20 SmartPoints per serving—but by using lean chicken, low-fat dairy alternatives, and high-protein or whole wheat pasta, this version clocks in at just 5–6 SmartPoints per serving, depending on exact brands and quantities.

Smart ingredient swaps include:

  • Fat-free Greek yogurt instead of heavy cream
  • Low-fat cream cheese for richness
  • Modest use of real Parmesan for flavor intensity
  • High-protein pasta to keep you full longer

âś… WW SmartPoints (Blue Plan Estimate)

Per Serving (1/6 of recipe): Approx. 4 SmartPoints

Note: Exact points will depend on brand specifics, so it’s best to track in the WW app using your own ingredients.

⚖️ Nutrition Facts (Per Serving)

These values are estimated based on standard ingredients and 6 servings.

  • Calories: 295
  • Protein: 30g
  • Carbohydrates: 24g
  • Fat: 9g
  • Saturated Fat: 3g
  • Cholesterol: 75mg
  • Sodium: 380mg
  • Fiber: 3g
  • Sugar: 3g

🌿 Health Benefits

  1. High in Lean Protein – Chicken breast and Greek yogurt provide ample protein for satiety and muscle health.
  2. Low in Saturated Fat – Smart dairy choices minimize heart-unfriendly fats.
  3. Rich in Calcium – Thanks to mozzarella, cream cheese, and Parmesan.
  4. Lower Glycemic Index – Whole grain or protein-enriched pasta helps regulate blood sugar.
  5. Portion-Friendly – With clear serving sizes and smart ingredients, this meal encourages balance.

🍽️ Serving Suggestions

Serve this pasta with a side of:

  • Roasted or steamed green beans
  • A crisp green salad with lemon vinaigrette
  • Air-fried zucchini or asparagus
  • A light soup like tomato basil or vegetable broth

Pairing with vegetables helps boost fiber and volume while keeping points low.

🧠 Cooking Tips and Tricks

  • For extra creaminess, add a touch more cream cheese—but keep in mind it will increase points.
  • Want it spicier? A dash of cayenne or a spoon of Dijon mustard adds flavor depth.
  • Make it gluten-free by using certified GF twisted pasta.
  • Swap chicken for shrimp or turkey breast for variation.
  • To stretch servings, add sautĂ©ed mushrooms or steamed broccoli.

🥣 Alternative Sauce Variations

Want to change it up? Try these healthy variations:

  • Lemon Herb Sauce – Add lemon zest and juice in place of some broth.
  • Spinach Alfredo – Use more spinach and omit chicken for a vegetarian twist.
  • Tomato Cream – Mix in a few tablespoons of crushed tomatoes for a rosĂ© sauce.

🧂 Flavor Profiles

This dish is garlic-forward, creamy, and herby with subtle umami notes from Parmesan. The Greek yogurt adds tanginess and silkiness without being overpowering. Shallots add a mild onion base that balances beautifully with lean chicken and chewy pasta.

đź’¬ Final Thoughts

This WW Creamy Garlic Chicken Twisted Pasta is a dream come true for those who love hearty, indulgent meals but want to stay on track. It’s a perfect blend of creamy comfort and smart eating. With the bonus of being easy to customize, meal-prep friendly, and WW-approved, this is a recipe that deserves a permanent spot in your kitchen rotation.

Try it once, and it may just become your go-to healthy pasta night favorite.