Pin My neighbor knocked one evening with a tub of Greek yogurt about to expire and asked if I wanted it. I was planning pasta anyway, and it hit me that yogurt could replace the heavy cream I usually reach for. The sauce turned out silky and tangy, clinging to every piece of penne, and I've never gone back to cream since. It felt like stumbling onto something both lighter and more satisfying at the same time. Now it's my go-to weeknight meal when I want comfort without the heaviness.
I made this for my brother after his gym sessions became a nightly ritual. He'd walk in starving, and I needed something fast that wouldn't undo his workout. The first time he tried it, he paused mid-bite and asked if I'd added cream, surprised when I told him it was just yogurt. It became our unspoken Tuesday tradition, and he still texts me when he makes it on his own now.
Ingredients
- Boneless, skinless chicken breasts: Cut them into even pieces so they cook at the same rate, and don't skip the seasoning step or they'll taste flat against the tangy sauce.
- Whole wheat penne or fusilli: The ridges and curves grab onto the yogurt sauce beautifully, and whole wheat adds a nutty backbone that regular pasta lacks here.
- Plain Greek yogurt: Use 2% or 5% fat for the best texture, nonfat can turn grainy, and make sure it's at room temperature before stirring it in.
- Grated Parmesan cheese: Freshly grated melts into the sauce seamlessly, the pre-shredded stuff has anti-caking agents that make it clumpy.
- Olive oil: A good quality one adds a fruity undertone that brightens the whole dish without overpowering the yogurt.
- Garlic cloves: Mince them fine and watch them closely, burnt garlic turns bitter and there's no hiding it in a light sauce like this.
- Small onion: Dice it small so it melts into the background, adding sweetness without chunks that distract from the chicken.
- Baby spinach: It wilts down to almost nothing but leaves behind a fresh, earthy flavor that balances the richness.
- Cherry tomatoes: Halved and cooked just until they soften, they burst into little pockets of sweetness that cut through the creamy yogurt.
- Low-sodium chicken broth: This loosens the sauce and adds depth, and low-sodium lets you control the salt yourself.
- Dried oregano and basil: These bring Mediterranean warmth without needing fresh herbs, though fresh basil on top at the end is lovely.
- Paprika: A hint of smokiness on the chicken makes it taste more complex than it actually is.
- Lemon juice: Just half a lemon brightens everything and keeps the yogurt from tasting too heavy.
Instructions
- Boil the pasta:
- Get the water boiling with a generous pinch of salt, then cook the pasta until it still has a slight bite in the center. Reserve a mugful of that starchy water before draining, it's your secret weapon for adjusting the sauce later.
- Cook the chicken:
- Heat the oil until it shimmers, then add the seasoned chicken in a single layer without crowding the pan. Let it sit undisturbed for a minute to get a golden crust, then stir occasionally until cooked through and transfer it to a plate.
- Saute the aromatics:
- In the same skillet with all those browned bits, cook the onion until it turns translucent and soft. Toss in the garlic and stir constantly for just 30 seconds, it should smell amazing but not brown.
- Add the vegetables:
- Tumble in the cherry tomatoes and let them cook until they start to collapse and release their juices. Stir in the spinach and watch it wilt down into almost nothing within a minute.
- Simmer with broth:
- Return the chicken to the skillet and pour in the broth, letting everything bubble gently for a minute to meld the flavors. This step warms everything through and creates a base for the yogurt to blend into.
- Stir in the yogurt sauce:
- Pull the pan off the heat completely, then stir in the yogurt, Parmesan, lemon juice, and half the pasta water until smooth. Never let it boil after this point or the yogurt will break and turn grainy.
- Toss with pasta:
- Add the drained pasta to the skillet and toss everything together, adding more pasta water a splash at a time until the sauce coats every piece. Taste and adjust the salt and pepper, then serve right away while it's hot and creamy.
Pin One night I made this for a friend going through a rough breakup, and we ate it straight from the skillet on my couch. She said it was the first thing that week that felt like comfort instead of pity. We didn't talk much, just twirled our forks and let the warmth do its job. Food has a way of showing up when words can't.
How to Store and Reheat
Leftovers keep in an airtight container in the fridge for up to three days, though the pasta absorbs some sauce as it sits. When reheating, add a splash of chicken broth or milk to loosen it back up, and warm it gently on the stovetop over low heat, stirring often. The microwave works in a pinch, but stop and stir every 30 seconds to keep the yogurt from separating. I've found that a quick toss in a hot skillet with a drizzle of olive oil brings it almost back to life.
Swaps and Variations
You can swap the chicken for turkey, shrimp, or even cooked chickpeas if you want to keep it vegetarian. I've used rotisserie chicken when I'm too tired to cook from scratch, and it shaves off ten minutes. For extra vegetables, toss in steamed broccoli, peas, or roasted red peppers at the end. If you can't do dairy, cashew cream works in place of yogurt, though the tang won't be quite the same. Gluten-free pasta holds up well here, just watch the cooking time since it can go mushy fast.
Serving Suggestions
This pasta stands on its own, but a simple arugula salad with lemon vinaigrette cuts through the richness nicely. I like to sprinkle extra Parmesan and torn fresh basil on top just before serving, it makes the whole plate look and smell more alive. Garlic bread is always a hit, though it's not necessary if you're keeping things light. A crisp white wine like Sauvignon Blanc or Pinot Grigio pairs beautifully, or just sparkling water with a wedge of lemon if you're not drinking.
- Serve with a side of roasted asparagus or green beans for a complete meal.
- Top with red pepper flakes if you like a little heat that wakes up the creamy sauce.
- Leftovers make a great cold pasta salad the next day, just add a squeeze of lemon and a drizzle of olive oil.
Pin This dish has become the one I make when I need something reliable and warm without much fuss. It's proof that lighter doesn't mean less satisfying, and that sometimes the best recipes come from happy accidents in the kitchen.
Recipe Q&A
- → Why should I remove the pan from heat before adding Greek yogurt?
Greek yogurt contains lactic acid and proteins that can curdle when exposed to high temperatures. By lowering the heat before incorporating it, you maintain a creamy texture and prevent the sauce from becoming grainy or separated.
- → Can I substitute the chicken with other proteins?
Yes. Turkey breast works beautifully as a leaner alternative. For a vegetarian version, cooked chickpeas or white beans provide similar protein content and heartiness while maintaining the dish's Mediterranean character.
- → What type of Greek yogurt works best?
Use plain Greek yogurt with 2-5% fat content for optimal creaminess and flavor. Avoid fat-free varieties, which can appear watery in the sauce. Ensure it's unsweetened to maintain savory balance.
- → How do I prevent the pasta from becoming too thick or too thin?
Reserve pasta water before draining—it contains starches that help create silky sauce consistency. Add it gradually while tossing, starting with half the reserved portion and adjusting until you reach your preferred thickness.
- → Can I prepare this dish ahead of time?
Cook components separately for best results: prepare the sauce and chicken in advance, then store refrigerated. Reheat gently over low heat with a splash of chicken broth, toss with freshly cooked pasta just before serving to preserve texture.
- → What wine pairing complements this dish?
A crisp Sauvignon Blanc is ideal, as its acidity cuts through the creamy yogurt sauce while its herbaceous notes echo the oregano and basil. Alternatively, a light Pinot Grigio provides similar refreshing qualities.