High Protein Chicken Broccoli Pasta

My Wednesday night routine changed when I stopped at the grocery store tired and grabbed a rotisserie chicken on autopilot. I had broccoli wilting in the crisper and a box of whole-wheat pasta I kept meaning to use. What started as a clean-out-the-fridge dinner turned into something I now crave on repeat. The lemony Greek yogurt sauce clings to every piece of pasta without feeling heavy, and the protein keeps me full until morning.

I made this for my neighbor recovering from surgery, and she texted me three days in a row asking for the recipe. She said the lemon brightness made her feel like eating again. Now I double the batch every time, because I know half will vanish as midnight snacks straight from the fridge. Cold pasta never tasted this good.

Ingredients

• Whole-wheat penne or fusilli pasta: The nutty flavor stands up to bold garlic and lemon, and the rougher texture grabs sauce better than regular pasta.
• Broccoli florets: Fresh or frozen both work beautifully, toss them in during the last two minutes of boiling so they stay bright green and slightly crisp.
• Shredded rotisserie chicken: Mix white and dark meat for the best flavor and moisture, the dark meat keeps everything juicy even after reheating.
• Low-fat Greek yogurt: This is your creamy base, tangy and thick enough to coat pasta without curdling if you keep the heat gentle.
• Low-fat cottage cheese: Blended into the sauce it adds body and extra protein without any grainy texture once stirred smooth.
• Grated Parmesan cheese: Use the real stuff, not the shelf-stable kind, it melts into the sauce and adds that salty umami punch.
• Olive oil: A couple tablespoons blooms the garlic and keeps the sauce silky when you toss everything together.
• Garlic, minced: Two cloves give you that warm aromatic base, but I have added three when I need extra comfort.
• Fresh lemon juice and zest: The zest is where the magic lives, it brightens every bite without making the dish taste citrusy.
• Red pepper flakes: Optional but worth it, a tiny pinch wakes up the whole dish without adding real heat.
• Fresh parsley: Chopped parsley at the end adds a pop of color and a hint of freshness that balances the richness.

Instructions

Boil the pasta and broccoli together:

Bring a large pot of salted water to a rolling boil, drop in the pasta, and set a timer for seven minutes. At the five-minute mark, toss in the broccoli florets so both finish at the same time, then drain and reserve half a cup of that starchy pasta water.

Bloom the garlic:

In the same pot over medium heat, warm the olive oil and add minced garlic plus red pepper flakes if using. Stir constantly for thirty seconds until fragrant but not browned, because burnt garlic turns bitter fast.

Build the creamy sauce:

Lower the heat to medium-low and stir in Greek yogurt, cottage cheese, lemon juice, and lemon zest. Add reserved pasta water a few tablespoons at a time, whisking gently until the sauce is smooth and pourable.

Toss everything together:

Add shredded chicken, cooked pasta, and broccoli to the pot and fold gently with tongs or a wooden spoon until every piece is coated. If it looks thick, splash in more pasta water until it reaches a silky consistency.

Finish with Parmesan and parsley:

Stir in grated Parmesan and chopped parsley, then taste and adjust salt and black pepper. The Parmesan will melt into the sauce and add a final layer of richness.

Serve immediately:

Divide the pasta among four bowls, sprinkle extra Parmesan and parsley on top, and eat while it is still steaming. Leftovers are great, but nothing beats that first creamy, lemony bite.

Save

My teenage nephew, who claims to hate vegetables, ate two bowls of this without complaining once. He said the broccoli did not taste like broccoli, which I took as the highest compliment. Now he asks for it every time he visits, and I have stopped announcing that it is healthy.

Making It Your Own

Swap the broccoli for cauliflower florets, sugar snap peas, or frozen peas if that is what you have on hand. I have also stirred in baby spinach at the very end, letting it wilt into the warm pasta for extra greens without any extra effort. If you want more heat, double the red pepper flakes or drizzle hot honey over the top before serving.

Storage and Reheating

This pasta keeps beautifully in an airtight container in the fridge for up to three days. Reheat gently in a skillet over low heat with a splash of water or milk to bring the sauce back to life, stirring often so the yogurt does not separate. I have even eaten it cold straight from the container for lunch, and the flavors deepen overnight as the garlic and lemon meld together.

Boosting the Protein Even More

If you are chasing an even higher protein count, stir in a scoop of unflavored collagen peptides while the sauce is still warm. You can also top each bowl with toasted hemp seeds, a handful of white beans, or crumbled feta for extra richness. I have added a soft-boiled egg on top when I need it to feel like a complete meal all on its own.

• Use rotisserie chicken thighs for more moisture and flavor if you can pick them separately.
• Toast the cooked pasta in the sauce for an extra minute to help it absorb every bit of creaminess.
• Zest the lemon directly over the finished bowls for a final burst of brightness that smells incredible.

Save

This dish taught me that healthy does not have to mean boring or complicated. Some of the best meals come from a rotisserie chicken, a handful of vegetables, and a little creativity with what is already in your fridge.

Questions & Answers

→ Can I use fresh chicken instead of rotisserie?

Yes, you can use cooked chicken breasts or thighs. Simply cook, shred, and use in place of rotisserie chicken. Leftover grilled or baked chicken works perfectly too.

→ Is the Greek yogurt sauce safe from curdling?

The key is keeping heat at medium-low when adding yogurt and cottage cheese. Stir constantly and add pasta water gradually to create a smooth, stable sauce.

→ Can I make this dairy-free?

Substitute Greek yogurt and cottage cheese with coconut cream or cashew cream. Use nutritional yeast instead of Parmesan for a dairy-free version.

→ What pasta shapes work best?

Whole-wheat penne or fusilli are ideal because their ridges and curves hold the creamy sauce well. Rotini or gemelli would also work nicely.

→ How do I prevent leftovers from drying out?

Store in an airtight container and reheat gently with a splash of water or broth. The pasta water trick works just as well when reheating.

→ Can I add other vegetables?

Absolutely. Try adding spinach, bell peppers, or zucchini along with the broccoli. Just adjust cooking time so vegetables don't overcook.