Save to Pins My neighbor handed me half a rotisserie chicken one Tuesday evening, insisting she'd bought two by mistake. I stood in my kitchen staring at leftover broccoli and a box of whole-wheat penne, wondering if I could skip the grocery run entirely. What came together in that pot surprised me: creamy, bright, and filling enough that my partner asked for seconds. Sometimes the best meals happen when you're just trying to use what you have.
I made this for my sister after her evening workout, and she scraped her bowl clean without saying a word until the end. She finally looked up and asked if I'd used cream, genuinely shocked when I told her it was yogurt and cottage cheese. That's when I knew the sauce had passed the real test: fooling someone who usually turns her nose up at anything labeled high protein.
Ingredients
- Whole-wheat penne or fusilli pasta: The nutty flavor holds up to the tangy sauce, and the extra fiber keeps you full longer than white pasta ever could.
- Broccoli florets: Fresh or frozen both work beautifully; I toss them in during the last two minutes of pasta cooking so everything drains together and I only dirty one pot.
- Shredded rotisserie chicken: A mix of white and dark meat gives you the best flavor and keeps the chicken moist; don't skip the dark meat or you'll lose that juicy richness.
- Low-fat Greek yogurt: This is the creamy backbone of the sauce, providing tang and body without any cream or butter.
- Low-fat cottage cheese: Blended into the yogurt, it adds extra protein and a subtle creaminess that makes the sauce cling to every pasta spiral.
- Grated Parmesan cheese: Use the real stuff, not the shelf-stable kind; freshly grated Parmesan melts into the sauce and adds that salty, umami punch.
- Olive oil: Just enough to bloom the garlic and give the sauce a silky finish.
- Garlic, minced: Two cloves sautéed until fragrant make the whole kitchen smell like an Italian grandmother is visiting.
- Fresh lemon juice and zest: The zest is non-negotiable; it brings a brightness that cuts through the richness and makes every forkful pop.
- Red pepper flakes: Optional but highly recommended if you like a gentle warmth threading through the dish.
- Fresh parsley: A handful of chopped parsley at the end adds color and a fresh, grassy note that balances the richness.
Instructions
- Cook the pasta and broccoli together:
- Bring a large pot of salted water to a rolling boil, add the penne, and set a timer for seven minutes. At the five-minute mark, toss in the broccoli florets so both finish cooking at the same time, then drain everything and save half a cup of that starchy pasta water.
- Bloom the garlic:
- Return the empty pot to medium heat, pour in the olive oil, and add the minced garlic and red pepper flakes. Stir constantly for thirty seconds until the garlic turns fragrant and golden, watching closely so it doesn't burn.
- Build the creamy sauce:
- Lower the heat to medium-low and stir in the Greek yogurt, cottage cheese, lemon juice, and lemon zest. Gradually whisk in the reserved pasta water a few tablespoons at a time, stirring until the sauce is smooth, glossy, and just thick enough to coat the back of a spoon.
- Toss everything together:
- Add the shredded chicken, cooked pasta, and broccoli to the pot and gently fold everything together until every piece is coated in that creamy, tangy sauce. If it looks too thick, add another splash of pasta water and toss again.
- Finish and season:
- Stir in the grated Parmesan and chopped parsley, then taste and adjust with salt and black pepper. The Parmesan will melt into the sauce and add a final layer of savory richness.
- Serve hot:
- Divide the pasta among four bowls, sprinkle with extra Parmesan and a pinch more parsley, and serve immediately while it's steaming and fragrant.
Save to Pins The first time I reheated leftovers, I added a splash of water to the skillet and warmed it gently over low heat. The sauce came back to life, creamy and smooth, and I realized this dish might actually be better the next day when the lemon and garlic have had time to settle into every bite. My lunch break never felt so luxurious.
Choosing Your Pasta Shape
Whole-wheat penne and fusilli are my top picks because their ridges and tubes grab onto the yogurt sauce and hold bits of chicken and broccoli in every forkful. I've tried this with smooth pasta like spaghetti, and it just doesn't deliver the same satisfying, sauce-coated bite. If you want to experiment, rigatoni or cavatappi work beautifully too, but stick with something sturdy enough to support all that creamy goodness.
Making It Your Own
I've swapped the broccoli for cauliflower florets when that's what I had on hand, and the dish turned out just as comforting and bright. Green peas or asparagus tips also work if you're looking for a pop of spring color. One night I stirred in a handful of baby spinach at the very end, and it wilted into the sauce, adding another layer of green without changing the flavor at all.
Storage and Reheating
This pasta keeps beautifully in an airtight container in the fridge for up to three days, and I've found that reheating it gently is the secret to keeping the sauce smooth. Add a tablespoon or two of water to your portion, cover it, and warm it over low heat on the stovetop or in the microwave in thirty-second bursts, stirring between each one. The sauce will loosen up and coat everything again, tasting just as creamy as it did fresh out of the pot.
- Store in shallow containers so it cools quickly and evenly.
- Don't freeze this dish; the yogurt-based sauce doesn't thaw well and can turn grainy.
- If you're meal prepping, keep the extra Parmesan and parsley separate and add them fresh when you reheat.
Save to Pins This is the kind of dinner that feels like a warm hug after a long day, filling and bright without weighing you down. I hope it becomes one of those recipes you turn to when you need something quick, nourishing, and just a little bit special.
Frequently Asked Questions
- → Can I use regular pasta instead of whole-wheat?
Yes, you can substitute regular penne or fusilli. Whole-wheat pasta adds extra fiber and nutrients, but any pasta shape will work well with this creamy sauce.
- → How do I prevent the Greek yogurt sauce from curdling?
Keep the heat at medium-low when adding the yogurt and cottage cheese. Adding reserved pasta water gradually helps create a smooth, stable sauce that won't separate or curdle.
- → Can I make this ahead of time?
This dish is best served fresh, but leftovers keep well in the refrigerator for up to 3 days. Reheat gently over low heat with a splash of water or milk to restore the creamy consistency.
- → What can I substitute for rotisserie chicken?
Use leftover grilled chicken, poached chicken breast, or even cooked turkey. For a vegetarian version, try white beans or chickpeas, though the protein content will be lower.
- → Can I use frozen broccoli?
Absolutely. Frozen broccoli florets work perfectly in this dish. Add them to the boiling pasta at the same time as fresh broccoli, during the last 2 minutes of cooking.
- → How can I make this dish even higher in protein?
Add unflavored collagen peptides to the sauce, top with toasted hemp seeds, use protein-enriched pasta, or increase the amount of chicken and Greek yogurt.