High Protein Chicken Broccoli Pasta (Printable)

Protein-rich pasta with rotisserie chicken, broccoli, and creamy Greek yogurt sauce finished with lemon and Parmesan.

# 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 - 1/2 cup low-fat Greek yogurt
05 - 1/4 cup low-fat cottage cheese
06 - 1/4 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 - 1/4 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 cheese, 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 pasta and broccoli, reserving 1/2 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 and 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 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 serving bowls. Sprinkle with extra Parmesan and parsley. Serve immediately.

# Top Tips:

01 -
  • You get a full dinner on the table in the time it takes to scroll through takeout menus.
  • The Greek yogurt sauce feels indulgent but sneaks in extra protein and cuts the heaviness of cream.
  • Whole-wheat pasta and rotisserie chicken mean you skip both the gym guilt and the raw-chicken cleanup.
  • Leftovers reheat beautifully, so lunch the next day is already handled.
02 -
  • Reserve that pasta water before you drain, the starch is what turns the yogurt into a silky sauce instead of a grainy mess.
  • Don't let the yogurt boil or it will split, keep the heat medium-low once you add the dairy.
  • Add the pasta water gradually, too much at once will make the sauce soupy instead of creamy.
  • Toss everything gently so the broccoli florets stay intact and don't turn to mush.
03 -
  • Warm your serving bowls in the oven for a minute so the pasta stays hot longer at the table.
  • Grate your own Parmesan from a block, the pre-grated stuff has anti-caking agents that can make the sauce grainy.
  • If your Greek yogurt is very thick, whisk it with a tablespoon of pasta water before adding it to the pot so it incorporates smoothly.
  • Taste the sauce before adding salt, rotisserie chicken and Parmesan already bring plenty of seasoning.
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