Greek Yogurt Chicken Alfredo Bake

My kitchen got quieter after I started caring about protein numbers, but this dish reminded me that lighter doesn't mean less satisfying. One Tuesday evening, I was staring at a rotisserie chicken from the grocery store and Greek yogurt in the fridge, thinking about how Alfredo sauce doesn't need to be heavy to be creamy. The experiment turned into something my family actually requested again, which rarely happens when I'm trying to be healthier.

I brought this to a potluck where someone had just started a new fitness routine, and watching them come back for seconds without checking the label first told me everything I needed to know. There's something quietly powerful about serving food that nourishes without announcing it.

Ingredients

• Rotisserie chicken (3 cups shredded): Use it straight from the store if you're short on time; the pre-cooked meat means you're really just assembling dinner, not building it from scratch.
• Greek yogurt (2 cups plain): Choose 2% or whole milk if you can, as it handles heat better and doesn't separate as easily as nonfat versions do.
• Part-skim mozzarella (1 cup shredded): This mild cheese lets the tang of the yogurt shine instead of burying it under heaviness.
• Parmesan cheese (1/2 cup grated, plus 1/4 cup for topping): Fresh grated works better than pre-shredded; the anti-caking agents prevent that silky sauce texture.
• Penne or rigatoni pasta (12 oz): The shape matters more than you'd think, as tube pasta catches the sauce better than thinner shapes would.
• Fresh baby spinach (2 cups chopped): It wilts down fast and adds an earthy note that prevents the dish from tasting one-dimensional.
• Garlic (3 cloves minced): Mince it fresh rather than using jarred; the aroma when it hits hot oil is your first clue the sauce is going to taste alive.
• Olive oil (2 tablespoons): This prevents the garlic from burning and builds the flavor base for everything that follows.
• Low-sodium chicken broth (1 1/2 cups): The liquid tempers the yogurt's tang and creates a proper sauce consistency without needing cream.
• Italian seasoning, salt, black pepper, and red pepper flakes: These seasonings are your control levers; taste as you go since Greek yogurt mutes flavors slightly.

Instructions

Prep your stage:

Heat your oven to 375°F and lightly coat a 9x13-inch baking dish with oil or cooking spray. Having everything ready before you start cooking means you won't panic when the sauce is on the stove.

Cook the pasta:

Boil salted water and cook your pasta just until al dente—it should still have a tiny bit of resistance when you bite it. Drain it and set aside; remember it'll continue cooking slightly in the oven, so don't overdo it.

Build the flavor base:

Heat olive oil in a large skillet over medium heat and add your minced garlic, letting it become fragrant for about a minute. You'll notice the moment the raw edge softens and it smells nutty instead of sharp.

Create the sauce foundation:

Pour in the chicken broth, Italian seasoning, salt, pepper, and red pepper flakes if using it. Let this simmer gently for 2-3 minutes so the seasonings really dissolve into the liquid rather than floating on top.

Introduce the yogurt carefully:

Lower the heat to low and stir in the Greek yogurt, then the mozzarella and Parmesan, stirring constantly until everything is smooth and creamy. The key here is patience; if the heat is too high, the yogurt can separate and look curdled instead of luxurious.

Finish the sauce:

Fold in the shredded chicken and chopped spinach, cooking just for 1-2 minutes until the spinach begins to collapse and soften. You're not trying to cook it through; just wilt it enough that it releases into the sauce.

Combine everything:

Pour the sauce over your cooked pasta in a large bowl and mix gently but thoroughly, making sure every piece of pasta gets coated. Some people worry about this step, but trust that the pasta will drink up the sauce as it sits and bakes.

Transfer to the baking dish:

Spread the pasta mixture evenly in your prepared baking dish and sprinkle the remaining 1/4 cup Parmesan over the top. A light, even sprinkle will toast into something golden and crispy.

Bake until golden:

Place in the oven for 20-25 minutes, watching until the edges bubble and the top develops a gentle golden color. You'll know it's done when you can smell the cheese and the whole dish is warm and inviting.

Rest before serving:

Let it cool for about 5 minutes after coming out of the oven, then scatter fresh parsley over the top. This resting time helps everything settle and makes serving less messy.

Save

My sister called it 'restaurant food that won't judge me,' which made me laugh but also made me understand why this dish works. It's the kind of thing you can feed to someone who doesn't think about macros and someone who counts every gram, and everyone leaves happy.

Why Greek Yogurt Changes Everything

Most Alfredo bakes rely on heavy cream and butter to achieve that silky coating, which is wonderful but leaves you in that post-dinner fog. Using Greek yogurt as the base gives you that same coating with a subtle tang that makes each bite taste cleaner and sharper, like someone turned up the volume on the herbs and cheese without adding more of them. The protein bonus is real enough that this actually keeps you satisfied past dinner time.

How to Make It Your Own

The beauty of a baked pasta dish is that it's forgiving enough to bend to what you have or what you're craving. Mushrooms work beautifully if you sauté them with the garlic, and steamed broccoli adds texture without overwhelming the plate. If you want even more protein, chickpea or lentil pasta turns this into something your body actually notices, though the flavor profile shifts slightly toward earthiness.

Making This Dish Work for Your Table

Serve this alongside a crisp green salad dressed simply with lemon and olive oil, which cuts through the richness and makes the meal feel complete. A dry white wine pairs naturally if that's your style, but honestly, cold water is just fine too. Here's what matters most about serving it:

• Let people spoon it onto their plates rather than filling plates yourself, since everyone's appetite is different.
• Have extra Parmesan at the table because plenty of people will want to adjust the cheese level to their taste.
• If there are leftovers, they actually reheat beautifully in the oven at 325°F for about 15 minutes, tasting almost as good as the first night.

Save

This recipe taught me that lighter eating doesn't have to feel like compromise if you build it with intention. Make it once, and you'll understand why it keeps showing up on my table.

Recipe FAQs

→ Can I use regular yogurt instead of Greek yogurt?

Greek yogurt is recommended because its strained, thicker texture creates a creamier sauce similar to traditional Alfredo. Regular yogurt contains more whey and may result in a thinner, slightly curdled consistency when baked. If using regular yogurt, reduce the chicken broth by 1/4 cup and avoid high heat when combining.

→ What pasta shapes work best for this dish?

Penne and rigatoni are ideal because their tube shapes hold the creamy sauce well. Ziti, cavatappi, or fusilli would also work beautifully. Avoid delicate shapes like angel hair or very small pasta like ditalini, as they won't provide the same hearty texture needed for this baked dish.

→ Can I make this ahead of time?

Yes, assemble everything in the baking dish up to 24 hours in advance, cover tightly, and refrigerate. Add an extra 5-10 minutes to the baking time if baking cold from the refrigerator. You can also freeze the unbaked casserole for up to 3 months—thaw overnight in the refrigerator before baking.

→ How do I prevent the yogurt sauce from curdling?

The key is temperature control. Reduce the heat to low before stirring in the Greek yogurt, and never let the sauce reach a boil. Gently warm the yogurt just enough to blend smoothly with the broth and cheeses. The proteins in yogurt are heat-sensitive, and high heat causes separation.

→ Can I use raw chicken instead of rotisserie?

Absolutely. Season and cook 1.5 pounds of chicken breasts or thighs in the skillet before step 3, then remove and shred. Alternatively, poach raw chicken directly in the broth during step 4 for about 12-15 minutes until cooked through, then shred and return to the sauce.