High Protein Rotisserie Chicken Broccoli Pasta (Printable)

Tender chicken and broccoli in a creamy Greek yogurt sauce over whole-wheat pasta

# What You 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 garnish
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 fresh chopped parsley
14 - Extra grated Parmesan cheese, optional

# Step-by-Step Guide:

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 simultaneously. Drain well, reserving 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 in small additions, 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 sauce appears too thick, add additional pasta water as needed.
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 fresh parsley, and serve immediately.

# Expert Suggestions:

01 -
  • It delivers over 40 grams of protein per bowl without any powders or supplements, just real food doing real work.
  • The sauce comes together in under five minutes using ingredients you probably already have in your refrigerator.
  • Cleanup is laughably easy since everything cooks in one pot, pasta and broccoli included.
  • The Greek yogurt base feels indulgent but keeps the fat count low and the creaminess high.
02 -
  • Do not let the garlic brown or it will turn bitter and overpower the delicate yogurt sauce; pull the pot off the heat if it starts coloring too fast.
  • Always lower the heat before adding the yogurt or it can curdle and separate; the gentle warmth is what keeps the sauce silky and smooth.
  • Reserve more pasta water than you think you need because the sauce thickens as it sits, and a few extra tablespoons can revive it perfectly.
03 -
  • Cook the pasta one minute shy of al dente because it will finish cooking in the sauce and absorb all those bright, tangy flavors.
  • Grate your own Parmesan instead of using pre-grated; the freshly grated cheese melts smoother and tastes sharper, making a noticeable difference in the final dish.
  • If you do not have cottage cheese, replace it with an extra quarter cup of Greek yogurt and a tablespoon of cream cheese for similar body and tang.
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