High Protein Rotisserie Chicken Broccoli

There's this moment on a Tuesday when you're standing in front of the open fridge, dinner looming, and you spot that rotisserie chicken from the store looking back at you like the answer to everything. That's how this pasta came to be, honestly. I needed something that felt like comfort but wouldn't derail my attempt at eating better, and watching the broccoli turn bright green in the same pot as tender penne while a silky Greek yogurt sauce came together felt like discovering a cheat code. Lemon zest caught the steam rising up, and suddenly the kitchen smelled like someone actually knew what they were doing. Twenty-two minutes later, there was enough protein on the table to make any fitness-minded person nod approvingly, but the real win was that nobody at dinner noticed they were eating something designed to be good for them.

I made this for my sister when she was training for something ambitious, and she kept asking what was in the sauce because she couldn't believe it was mostly yogurt and cottage cheese. The way everyone went back for seconds without any fuss told me something had clicked. It became our go-to before workouts, after workouts, or just on days when we wanted to eat well without the production of it all.

Ingredients

• Whole-wheat penne or fusilli pasta (12 ounces): The nuttier texture holds up better to creamy sauces than regular white pasta, and it doesn't dissolve into mush if you're not timing things perfectly.
• Fresh or frozen broccoli florets (3 cups): Frozen actually works beautifully here because you're cooking them in boiling water anyway, and they're cheaper plus always available when you need them.
• Shredded rotisserie chicken (2 cups): This is the whole point of the quick cooking time, buying it already cooked and shredded, so save yourself the effort and grab one from the store.
• Low-fat Greek yogurt (½ cup): The foundation of the sauce, providing creaminess and protein without needing heavy cream or butter.
• Low-fat cottage cheese (¼ cup): Sounds strange but it dissolves into the sauce and adds extra protein plus a subtle tang that lemon juice amplifies.
• Grated Parmesan cheese (¼ cup plus extra): Use freshly grated if you can because pre-shredded contains anti-caking agents that prevent it from melting smoothly into the sauce.
• Olive oil (2 tablespoons): Just enough to bloom the garlic and red pepper flakes, releasing their flavors before the yogurt goes in.
• Minced garlic (2 cloves): Sauté it first so it's cooked and mellow rather than raw and harsh in the finished dish.
• Fresh lemon juice and zest (1 tablespoon juice and 1 teaspoon zest): The brightness that makes the whole dish sing and keeps it from tasting heavy or one-dimensional.
• Red pepper flakes (¼ teaspoon, optional): A whisper of heat that makes people ask what that subtle kick is, though you can skip it if spicy isn't your thing.
• Salt and black pepper: Always taste at the end because the pasta water, chicken, and cheese have already brought salt to the party.
• Fresh chopped parsley (2 tablespoons): The final flourish that makes it look intentional and bright rather than beige.

Instructions

Boil the pasta and broccoli together:

Bring a large pot of salted water to a rolling boil, then add the whole-wheat pasta and cook for 7 minutes. At the 5-minute mark, scatter in the broccoli florets so they finish cooking at exactly the same time as the pasta. Drain everything into a colander, but here's the crucial part: reserve ½ cup of that starchy pasta water because you'll need it to loosen the sauce later.

Build the sauce foundation:

Return the empty pot to medium heat and add olive oil, letting it warm for just a few seconds before adding your minced garlic and red pepper flakes if using. Stir constantly for about 30 seconds until the whole kitchen smells like garlic, which is your signal that it's ready.

Create the creamy sauce:

Lower the heat to medium-low, a crucial step because yogurt breaks if it gets too hot, then add the Greek yogurt, cottage cheese, lemon juice, and lemon zest all at once. Stir constantly and gradually add your reserved pasta water a few tablespoons at a time, watching the sauce transform from thick and chunky to silky and pourable.

Bring it all together:

Add the cooked pasta, broccoli, and rotisserie chicken back to the pot and gently toss everything to coat it in the sauce. If it looks too thick at this point, add another splash of pasta water until it reaches the consistency you want.

Finish and season:

Stir in the grated Parmesan and fresh chopped parsley, then taste and adjust the salt and black pepper because you're the only one who knows how seasoned things are at this point. Some rotisserie chickens are saltier than others, so trust your taste buds here.

Serve immediately:

Divide the pasta among bowls while it's still warm, and shower each serving with extra Parmesan and a sprinkle of fresh parsley. The heat keeps the sauce silky, and eating it right away is when everything tastes its best.

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The best part is watching someone who thinks they're being virtuous by eating plain grilled chicken and steamed vegetables suddenly get excited about their dinner because it tastes like it actually has flavor and soul. That's the whole magic of this recipe right there.

Why This Sauce Works Better Than You'd Think

Yogurt-based sauces have this reputation for being temperamental, but the truth is they're actually more stable than people believe when you keep the heat reasonable and add your pasta water gradually. The cottage cheese in particular dissolves so smoothly that most people can't identify what it is, yet it's doing half the protein-lifting work. I've served this to people who are convinced it must have butter or cream in it, and there's something satisfying about revealing that it doesn't.

Customizing Without Losing Balance

The beauty of this recipe is that you can swap vegetables without any guilt because whatever you add probably has fewer calories than the pasta you're already using. I've done it with frozen peas, which give you a slightly sweeter flavor profile, and with cauliflower florets, which add a nuttier earthiness when they caramelize slightly at the edges. The sauce stays the same, the protein stays the same, only the vegetable changes, so you can make this every week without boring yourself to tears.

Making This Work for Your Actual Life

Leftovers genuinely improve by the next day because the flavors meld together and the pasta absorbs more of the sauce, making it taste more intentional. I've eaten this for lunch the day after making it straight from the fridge, and I've also reheated it gently with a splash of water added back to revive the sauce to its original silky state. If you want even more protein without changing the recipe, stir in a scoop of unflavored collagen peptides while the sauce is still warm, or top each bowl with toasted hemp seeds for a subtle nutty crunch.

• Keep the pot and colander near each other so you can quickly drain and reserve water without losing momentum.
• Taste the sauce before adding the pasta back in so you can adjust seasoning while it's still just sauce and easier to correct.
• Make this on a night when you're not rushing because the joy of it is in watching it all come together rather than speed-eating it.

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This pasta quietly became the thing I make most often, not because it's fancy but because it actually feels good to eat. There's nothing revolutionary about it, just good ingredients treated with respect and finished with lemon, which honestly is how most things should be.

Recipe FAQs

→ Can I use frozen broccoli instead of fresh?

Yes, frozen broccoli works well in this dish. Add it during the last 2-3 minutes of pasta cooking time so it heats through without becoming mushy. No need to thaw beforehand.

→ What makes the sauce creamy without heavy cream?

The combination of Greek yogurt and cottage cheese creates a velvety, protein-rich sauce. Blending them with hot pasta water helps achieve a smooth, luxurious texture while keeping the dish lighter than traditional cream-based versions.

→ Can I prepare this ahead for meal prep?

This dish stores beautifully for up to 3 days in the refrigerator. When reheating, add a splash of water to revive the sauce's creamy consistency. The pasta absorbs liquid as it sits, so the extra moisture helps restore the original texture.

→ What can I substitute for whole-wheat pasta?

Regular white pasta, chickpea pasta, or legume-based alternatives all work well. Chickpea pasta boosts the protein content even higher, while white pasta offers a milder flavor profile for picky eaters.

→ Is this suitable for freezing?

While possible, freezing may affect the sauce's texture. The Greek yogurt can separate slightly when thawed. For best results, refrigerate and consume within 3 days, or freeze individual portions and reheat gently while stirring to re-emulsify the sauce.

→ How do I prevent the yogurt sauce from curdling?

Remove the pot from heat before stirring in Greek yogurt and keep the temperature at medium-low. Gradually incorporating pasta water helps temper the dairy, preventing separation. Avoid boiling once the yogurt is added.