High Protein Chicken Broccoli Pasta (Printable)

Juicy chicken and broccoli in silky Greek yogurt sauce with whole-wheat pasta. Quick, protein-rich weeknight dinner.

# 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, mixed white and dark meat

→ 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 garnish
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 fresh chopped parsley

# 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, reserving 1/2 cup 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 Advice:

01 -
  • It delivers serious protein without feeling heavy or complicated, just bright lemon and creamy Parmesan doing all the work.
  • You can pull dinner together in twenty minutes flat using a rotisserie chicken and pantry staples you probably already have.
  • The Greek yogurt sauce clings to every piece of pasta and broccoli, giving you that rich comfort without the cream.
02 -
  • Reserve that pasta water before you drain, it has starch that turns the yogurt into a silky sauce instead of a grainy mess.
  • Add the yogurt off high heat or it can curdle, medium-low keeps everything smooth and creamy.
  • Taste before you salt because the Parmesan and rotisserie chicken are already seasoned, and it's easy to overdo it.
03 -
  • Stir the yogurt sauce over medium-low heat and add pasta water slowly, this keeps it creamy instead of grainy or broken.
  • Taste the dish after adding Parmesan and before salting, rotisserie chicken is often pre-seasoned and you might not need much.
  • For meal prep, undercook the pasta by one minute so it doesn't turn mushy when you reheat it later in the week.
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