High Protein Chicken Broccoli Pasta (Print Version)

Tender whole-wheat penne tossed with rotisserie chicken, fresh broccoli, and a creamy Greek yogurt-Parmesan sauce brightened with lemon.

# 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

# How-To Steps:

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 is smooth and creamy.
04 - Add shredded rotisserie chicken, cooked pasta, and broccoli to the pot. Gently toss to coat everything evenly. If 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 Suggestions:

01 -
  • It uses a store-bought rotisserie chicken so you skip the hardest part and still get incredible flavor.
  • Greek yogurt and cottage cheese create a creamy sauce with double the protein and half the guilt of cream.
  • One pot does all the work after you drain the pasta, meaning fewer dishes and faster cleanup.
  • Whole-wheat penne adds nutty depth and fiber that keeps you satisfied for hours.
02 -
  • Do not let the yogurt sauce boil or it will split and turn grainy, keep the heat low once you add dairy.
  • Reserve more pasta water than you think you need, it is the secret to a sauce that clings instead of clumps.
  • Add the broccoli exactly at the five-minute mark so it stays bright green and crisp-tender, not mushy.
  • Shred your own rotisserie chicken instead of buying pre-shredded, the texture and moisture are noticeably better.
03 -
  • Salt your pasta water generously, it should taste like the sea, because that is your only chance to season the noodles from the inside.
  • Use a microplane to grate the Parmesan finely so it melts into the sauce instead of clumping in strings.
  • Let the drained pasta and broccoli sit in the colander for a full minute so excess water drips off and does not water down your sauce.
  • Taste the sauce before adding the pasta and adjust the lemon and salt then, because it is harder to fix once everything is mixed together.
Go Back