Anti-Inflammatory Creamy Garlic Chicken Pasta

Anti-Inflammatory Creamy Garlic Chicken Pasta is a comforting yet health-conscious meal designed to reduce inflammation while satisfying cravings for rich, creamy food. Unlike traditional pasta dishes loaded with processed cream and refined oils, this recipe uses anti-inflammatory ingredients such as olive oil, garlic, turmeric, black pepper, herbs, and Greek yogurt or coconut milk to create a nourishing balance of flavor and wellness.

This dish is perfect for people following an anti-inflammatory diet, Mediterranean-style eating, or anyone looking to support joint health, digestion, heart health, and immunity. Juicy pan-seared chicken breast is combined with al dente pasta and a creamy garlic sauce infused with healing spices, making it ideal for family dinners, meal prep, or cozy weeknight meals.

With its golden-brown chicken pieces, velvety sauce, and aromatic herbs, this pasta proves that healthy anti-inflammatory meals don’t have to be boring.

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Why This Recipe Is Anti-Inflammatory

This recipe avoids inflammatory ingredients like refined vegetable oils, heavy cream, and excess sugar. Instead, it focuses on:

• Olive oil (rich in polyphenols)

• Garlic (natural anti-inflammatory and immune booster)

• Turmeric + black pepper (powerful inflammation fighters)

• Greek yogurt or coconut milk (gut-friendly and dairy-light options)

• Lean protein (chicken breast)

• Herbs like parsley and oregano (antioxidant-rich)

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Ingredients (Serves 4)

For the Chicken

• 500 g boneless chicken breast, sliced

• 2 tbsp extra virgin olive oil

• 1 tsp turmeric powder

• ½ tsp black pepper

• ½ tsp paprika

• ½ tsp sea salt

• 1 tsp dried oregano

For the Pasta

• 250 g whole wheat pasta or chickpea pasta

• Water for boiling

• ½ tsp salt

For the Anti-Inflammatory Creamy Sauce

• 1 tbsp olive oil

• 4 cloves garlic, minced

• 1 cup Greek yogurt or full-fat coconut milk

• ½ cup low-sodium chicken broth

• ½ tsp turmeric

• ½ tsp black pepper

• ¼ tsp chili flakes (optional)

• ½ tsp dried thyme

• ½ tsp sea salt

• 1 tbsp lemon juice

For Garnish

• Fresh parsley (chopped)

• Extra black pepper

• Optional grated Parmesan (small amount)

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Instructions

Step 1: Cook the Pasta

1. Bring water to a boil and add salt.

2. Cook pasta according to package instructions until al dente.

3. Reserve ½ cup pasta water, then drain and set aside.

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Step 2: Season and Cook the Chicken

1. In a bowl, toss chicken with turmeric, paprika, black pepper, oregano, and salt.

2. Heat olive oil in a pan over medium heat.

3. Cook chicken for 5–7 minutes, turning until golden brown and fully cooked.

4. Remove from pan and set aside.

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Step 3: Prepare the Creamy Garlic Sauce

1. In the same pan, add olive oil.

2. Sauté garlic for 30 seconds until fragrant (do not burn).

3. Lower heat and add chicken broth.

4. Stir in Greek yogurt or coconut milk slowly.

5. Add turmeric, black pepper, chili flakes, thyme, and salt.

6. Simmer gently for 3–4 minutes until creamy.

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Step 4: Combine Everything

1. Add cooked pasta to the sauce.

2. Toss well, adding reserved pasta water if needed.

3. Add cooked chicken back to the pan.

4. Finish with lemon juice for freshness.

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Step 5: Garnish and Serve

• Sprinkle fresh parsley and black pepper.

• Serve warm.

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Health Benefits of This Anti-Inflammatory Pasta

1. Reduces Chronic Inflammation

Turmeric and olive oil help reduce inflammatory markers linked to arthritis, heart disease, and autoimmune conditions.

2. Supports Gut Health

Greek yogurt provides probiotics, while garlic acts as a natural prebiotic.

3. Heart-Healthy Meal

Low in saturated fat and rich in antioxidants, making it ideal for cardiovascular wellness.

4. High-Protein Anti-Inflammatory Dinner

Chicken breast supports muscle health without inflammatory fats.

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Tips for Best Results

• Always add black pepper with turmeric to increase absorption.

• Use whole wheat or legume-based pasta for lower glycemic impact.

• Keep heat low when using yogurt to avoid curdling.

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Recipe Variations

• Dairy-Free: Use coconut milk only

• Gluten-Free: Use rice or chickpea pasta

• Vegetarian: Replace chicken with mushrooms or chickpeas

• Extra Anti-Inflammatory: Add spinach or broccoli

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Related Questions (High CPM Keywords)

Is creamy pasta allowed on an anti-inflammatory diet?

Yes, when made with healthy fats like olive oil and yogurt or coconut milk instead of heavy cream.

What is the best anti-inflammatory dinner recipe?

Anti-inflammatory chicken pasta is one of the best balanced meals combining protein, healthy fats, and antioxidants.

Can I eat pasta if I have inflammation?

Whole wheat or gluten-free pasta in moderation is suitable for an anti-inflammatory diet.

Which spices reduce inflammation the most?

Turmeric, ginger, garlic, black pepper, and oregano are top anti-inflammatory spices.

Is chicken inflammatory or anti-inflammatory?

Lean chicken breast is considered anti-inflammatory when cooked without processed oils.

Is Greek yogurt anti-inflammatory?

Yes, it supports gut health and reduces inflammation when unsweetened.

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