High Protein Rotisserie Chicken Broccoli Pasta (Printable Version)

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

# 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 fresh parsley, chopped
14 - Extra grated Parmesan, optional

# How to Make It:

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 while 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. Add another splash of pasta water if the sauce is too thick.
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 Tips:

01 -
  • It delivers 42 grams of protein per bowl without feeling heavy or leaving you in a food coma.
  • The Greek yogurt sauce clings to every ridged penne curve, creamy and tangy without any cream at all.
  • You can pull it off in the time it takes to boil pasta and still feel like you cooked something real.
  • Leftovers taste even better the next day when the lemon and garlic have had time to meld.
02 -
  • If you add the yogurt over high heat, it will curdle and turn grainy; keep the burner on medium-low and stir constantly.
  • The pasta water is not optional—it's the glue that holds the sauce together and keeps it creamy without adding cream.
  • Don't toss the pasta until the sauce is smooth; once the noodles go in, it's harder to fix lumps.
03 -
  • Mince the garlic by hand instead of using a press; pressed garlic can taste sharper and more aggressive in a delicate yogurt sauce.
  • Save a little extra pasta water in a mug on the counter—you can always add more, but you can't take it back out.
  • Toss the pasta in the pot instead of on plates; it coats more evenly and the sauce stays silky instead of pooling at the bottom.
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