High Protein Rotisserie Chicken Broccoli Pasta (Printable version)

Juicy rotisserie chicken and broccoli florets in a creamy Greek yogurt sauce with garlic, lemon, and Parmesan over whole-wheat penne.

# 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, 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 together. 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 a few tablespoons at a time, stirring continuously 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 fresh 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 -
  • You get a restaurant-quality creamy sauce without cream, butter, or any guilt hanging over it.
  • Forty-two grams of protein per bowl means you're actually full for hours, not hunting for snacks at 3 PM.
  • The whole thing comes together faster than your usual takeout order arrives.
02 -
  • If you add the yogurt over high heat, it breaks and gets grainy and sad, so medium-low is non-negotiable even though it feels slow.
  • That pasta water is magic, use it to loosen the sauce instead of reaching for cream because it thickens as it cools and you want it to stay silky.
03 -
  • Buy a rotisserie chicken that's still warm and shred it by hand while steam rises off it; the warmth keeps the meat more tender.
  • Zest your lemon before you squeeze it for juice, otherwise you're fishing zest shreds out of a halved lemon and cursing quietly.
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