High Protein Chicken Broccoli Pasta (Printable version)

Rotisserie chicken and broccoli in creamy Greek yogurt sauce over whole-wheat penne. Ready in 22 minutes.

# What You'll Need:

→ Pasta & Vegetables

01 - 12 ounces whole-wheat penne or fusilli pasta
02 - 3 cups fresh or frozen broccoli florets

→ Protein

03 - 2 cups shredded rotisserie chicken (white and dark meat mixed)

→ Sauce

04 - ½ cup low-fat Greek yogurt
05 - ¼ cup low-fat cottage cheese
06 - ¼ cup grated Parmesan cheese, plus extra for garnishing
07 - 2 tablespoons olive oil
08 - 2 cloves garlic, minced
09 - 1 tablespoon fresh lemon juice
10 - 1 teaspoon lemon zest
11 - ¼ teaspoon red pepper flakes, optional
12 - Salt and freshly ground black pepper to taste

→ Garnish

13 - 2 tablespoons chopped fresh parsley
14 - Extra grated Parmesan, optional

# Directions:

01 - Bring a large pot of salted water to a boil. Add whole-wheat pasta and cook for 7 minutes. At the 5-minute mark, add broccoli florets so both finish cooking together. Drain and reserve ½ cup of pasta water.
02 - In the same pot over medium heat, warm olive oil. Add minced garlic and red pepper flakes if using; sauté for 30 seconds until fragrant, stirring constantly.
03 - Lower heat to medium-low. Stir in Greek yogurt, cottage cheese, lemon juice, and lemon zest. Gradually add reserved pasta water a few tablespoons at a time, stirring until the sauce reaches a smooth, creamy consistency.
04 - Add shredded rotisserie chicken, cooked pasta, and broccoli to the pot. Gently toss to coat everything evenly. If the sauce is too thick, add another splash of pasta water.
05 - Stir in grated Parmesan and chopped parsley. Season with salt and black pepper to taste.
06 - Divide pasta among bowls, sprinkle with extra Parmesan and parsley, and serve immediately.

# Expert Advice:

01 -
  • It delivers serious protein without feeling heavy or leaving you in a food coma an hour later.
  • The Greek yogurt sauce tastes indulgent but keeps things light, and the lemon zest wakes up every bite.
  • You can pull dinner together in twenty-two minutes using a rotisserie chicken and one pot.
  • Leftovers actually improve overnight as the flavors meld, so lunch is already handled.
02 -
  • Don't skip reserving the pasta water; that starchy liquid is what transforms the yogurt and cottage cheese into a silky sauce instead of a grainy mess.
  • Add the yogurt off high heat or it will curdle and separate, ruining the texture you're working so hard to build.
  • Toss gently when combining everything; overmixing will break up the broccoli florets and turn them mushy.
03 -
  • Use a mix of white and dark rotisserie chicken meat for the juiciest, most flavorful result; all white meat can dry out and taste bland.
  • Zest your lemon before you juice it, and use a microplane for the finest, most aromatic zest that distributes evenly through the sauce.
  • Taste the sauce before adding salt; the Parmesan and rotisserie chicken are already salty, and you might not need any extra at all.
Return