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Garlic Parmesan Mug Pasta with Chicken

This garlic parmesan mug pasta is a perfect high protein meal when you don’t feel like cooking. With a handful of ingredients and 5-10 minutes, you’ll be chowing down on a creamy, cheesy chicken pasta that’s loaded with flavor.

And even better, this mug pasta makes multiple servings. So you can feed your mini army or save the leftovers for a later meal. That’s what I call kitchen efficiency.

Turn your precooked or rotisserie chicken into a delicious, lower calorie mug pasta with creamy garlic parmesan sauce and topped with shredded mozzarella.

How to Make This Garlic Parmesan Mug Pasta with Chicken

Here’s a quick look at the primary ingredients you need:

  • Barilla Ready Pasta or a precooked pasta
  • Fat Free Greek Yogurt
  • Light Butter
  • Grated Parmesan
  • Cooked Chicken

Other than that, you’ll just need a few spices and a bit of shredded cheese if you’d like to make your mug pasta a bit cheesier.

Below I’ll run through individual ingredient notes in case you’re curious about using another pasta, the best chicken to use, or other mug pasta modifications.

pasta tossed in the mug pasta sauce

The Pasta

I used Barilla Ready Pasta which is a precooked pasta that’s ready to go after 60 seconds in the microwave. It tastes great and has the same pasta texture that you’d expect. Unless you’re a total pasta snob, you won’t tell the difference.

Then again, if you’re a pasta snob, you’re not making mug pasta.

If you wanted to reduce the carbs, you could use a lentil pasta like Banza or Pasta Lensi. You can even microwave them like I did in my BBQ Chicken Pasta Bake to save time.

Garlic Parmesan Mug Pasta Sauce

The star of this dish is the sauce. Thanks to a combination of Greek yogurt and light butter, you get a ton of sauce to use. It’s creamy and rich, but it’s much lower calorie than something like alfredo sauce.

I wouldn’t recommend modifying the sauce if possible. But if you wanted to try making a dairy free sauce, you could use a plant based yogurt, a vegetable oil or plant based butter, and nutritional yeast in place of the grated parmesan.

sauce for the garlic parmesan mug pasta in a bowl

The Chicken for Mug Pasta

I took the easy way out and used frozen, grilled chicken tenders from Cooked Perfect (found in the frozen aisle at Kroger). That said, you can use any chicken you’d like. Even shredded rotisserie chicken would work here.

If you wanted to make your own chicken, I’d highly recommend my pan fried naked chicken tenders recipe or the chicken from my full version of garlic parmesan chicken pasta on my primary blog. Both recipes use a simple skillet and stovetop method to create extra juicy chicken and are perfect for bulk chicken prep.

naked chicken tenders on a cutting board

Okay, I think that covers it. If you make this mug pasta, I wanna see it. Grab a photo and tag me on Instagram @mugsformuscles or join my free Facebook group and share it with the gang.

Yield: 2 servings

Garlic Parmesan Mug Pasta with Chicken

garlic parmesan chicken mug pasta

A quick and easy mug pasta with a creamy garlic parmesan sauce and pre-grilled chicken tenders. 

Prep Time 3 minutes
Cook Time 2 minutes
Total Time 5 minutes


  • 1 packet (8 oz) Barilla Ready Pasta, I used Rotini
  • 1 Tbsp (14g) Light Butter, I used Land O' Lakes
  • 1/4 C (56g) Fat Free Greek Yogurt, plain
  • 2 Tbsp (15g) Reduced Fat Grated Parmesan
  • 1/4 tsp Garlic Powder
  • 1/8 tsp Black Pepper
  • 1/8 tsp Crushed Red Pepper, optional
  • 1/4 C (28g) Shredded Mozzarella
  • 6 oz Cooked Chicken Breast, or shredded rotisserie chicken


  1. Reheat or prepare the chicken before chopping it into bite size pieces or strips. (I used Cooked Perfect's Fire Grilled Tenders.)
  2. Microwave the Ready Pasta.
  3. While the pasta is in the microwave, mix the butter, yogurt, grated parmesan, and seasoning in a bowl. Stir until smooth. sauce for the garlic parmesan mug pasta in a bowl
  4. Once the pasta is ready, toss it in the sauce before adding the chicken. pasta tossed in the mug pasta sauce
  5. Top with shredded mozzarella and microwave for another 30-60 seconds to melt the cheese. Be careful not to overcook.  grilled chicken on top of mug pasta
  6. If you'd like smaller portions, weigh the entire recipe and divide that by however many servings you'd like. The nutrition facts are for 1 serving or half the recipe.  garlic parmesan mug pasta with chicken


  • For cooking your own chicken, I'd highly recommend my pan fried naked chicken tenders recipe or the chicken from my full version of garlic parmesan chicken pasta.
  • Omitting the shredded mozzarella would save 40 calories, 3 grams of fat, 3.5 grams of protein, and .5 grams of carbs per serving.
  • You can use any pasta you'd like. Check out my BBQ Chicken Pasta Bake for instructions on microwaving uncooked pasta. 

Nutrition Information



Serving Size

1 serving

Amount Per Serving Calories 450Total Fat 12gUnsaturated Fat 0gCarbohydrates 47gProtein 41g

More Mug Recipes You Might Like

What’s pasta without pizza? I have 10 microwavable low carb pizza recipes you might like as well.

chicken bacon ranch low carb microwavable pizza recipe 1

And for dessert, how about some peanut butter chocolate chip protein cookie dough for one?

peanut butter chocolate chip protein cookie dough for one


Saturday 27th of June 2020

This looks so good! I love the pepper and chicken together in the summer!

Brittany McG

Sunday 17th of February 2019

I turned this into a multiple serving recipe for meal prep- and it’s now easily one of my favorites! The sauce is AHHHmazing, and I’ve even used different protein sources instead of chicken. Thanks for posting this recipe with such high levels of digity!

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