High Protein Rotisserie Chicken Broccoli Pasta

My kitchen smelled like garlic and lemon the night I realized I had thirty minutes to feed four hungry people and only half a grocery list. I grabbed the rotisserie chicken I'd bought that morning, found a bag of frozen broccoli in the back of the freezer, and decided Greek yogurt could work as a sauce base if I whispered encouraging words while stirring. The result was creamy, bright, and protein-packed enough that nobody asked where the cream went. That happy accident became our busiest-weeknight staple.

The first time I made this for my neighbor who lifts weights before dawn, he asked if I'd snuck protein powder into the sauce. I laughed and showed him the tub of Greek yogurt and the little container of cottage cheese, both blended so smooth he never would have guessed. He now keeps rotisserie chickens in his fridge year-round and texts me photos every time he makes his own version with different vegetables. Watching someone adopt your shortcut into their routine feels better than any cookbook review.

Ingredients

• Whole-wheat penne or fusilli pasta: The nutty flavor and extra fiber make this heartier than white pasta, and the rough texture grabs onto every bit of creamy sauce.
• Broccoli florets: Fresh or frozen both work beautifully; frozen saves chopping time and cooks in the same pot as the pasta without turning mushy.
• Shredded rotisserie chicken: Using a mix of white and dark meat keeps the dish moist and flavorful, and the seasoning from the store roast adds a savory depth you dont have to build from scratch.
• Low-fat Greek yogurt: This is your secret weapon for thick, tangy creaminess with a protein boost, but it curdles if you add it over high heat, so keep the flame low.
• Low-fat cottage cheese: Blended into the sauce, it disappears completely while adding body and extra protein without any grainy texture.
• Grated Parmesan cheese: A little goes a long way for nutty, salty richness, and the real stuff melts smoother than the pre-shredded kind.
• Olive oil: Just enough to bloom the garlic and coat the pasta without making the dish feel heavy.
• Garlic, minced: Two cloves create a fragrant base, but watch them closely because burnt garlic turns bitter fast.
• Fresh lemon juice and zest: The zest brings floral brightness and the juice cuts through the richness, making every bite feel light and lively.
• Red pepper flakes: Optional but wonderful for a gentle warmth that sneaks up on you after the second forkful.
• Salt and black pepper: Season at the end so you can taste the sauce after the Parmesan has added its own saltiness.
• Fresh parsley: Chopped parsley adds a pop of green and a hint of freshness that makes the whole dish look like you tried harder than you did.

Instructions

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Boil the pasta and broccoli together:

Bring a large pot of salted water to a rolling boil, add the pasta, and set a timer for seven minutes. At the five-minute mark, toss in the broccoli so both finish at the same time, then drain and reserve half a cup of the starchy cooking water.

Bloom the garlic:

In the same empty pot over medium heat, warm the olive oil and add the minced garlic and red pepper flakes if you like a little kick. Stir constantly for thirty seconds until the kitchen smells amazing but before the garlic takes on any color.

Build the creamy sauce:

Lower the heat to medium-low and stir in the Greek yogurt, cottage cheese, lemon juice, and lemon zest. Add the reserved pasta water a few tablespoons at a time, whisking gently until the sauce turns smooth and pourable instead of thick and clumpy.

Toss everything together:

Add the shredded chicken, drained pasta, and broccoli to the pot and fold gently with a wooden spoon until every piece is coated in that silky sauce. If it looks too thick, splash in more pasta water until it loosens to your liking.

Finish with cheese and herbs:

Stir in the grated Parmesan and chopped parsley, then taste and adjust the salt and black pepper. The Parmesan will thicken the sauce slightly as it melts, so give it a final gentle toss.

Serve hot:

Divide the pasta among bowls, sprinkle extra Parmesan and parsley on top if you have it, and bring it to the table while it's still steaming. This dish tastes best when the sauce is warm and glossy.

Save

One rainy Tuesday, my teenager wandered into the kitchen while I was tossing this together and said it smelled like the Italian place we used to visit before it closed. She grabbed a fork and ate half her serving straight from the pot, standing at the stove, before I could even set the table. That's when I knew this recipe had earned its place in our rotation, not because it was healthy or quick, but because it made her pause and stay in the kitchen with me for ten extra minutes.

Making It Your Own

I've swapped the broccoli for cauliflower florets when that's what I had on hand, and I've stirred in frozen peas during the last minute of boiling for a sweeter, springtime version. Sometimes I add a handful of baby spinach right before serving so it wilts into the sauce without any extra effort. The base is forgiving enough that you can use whatever vegetable is lingering in your crisper drawer, and it will still taste like a cohesive, intentional dinner.

Storing and Reheating

Leftovers keep beautifully in an airtight container in the fridge for up to three days, and the flavors actually deepen overnight as the lemon and garlic settle into the pasta. When you reheat a portion, add a splash of water or milk to the pan and warm it gently over low heat, stirring often so the yogurt sauce doesn't break. I've even eaten it cold straight from the fridge during a rushed lunch, and while it's not quite as creamy, it still tastes bright and satisfying.

Boosting the Protein Even More

If you're chasing an even higher protein count, stir in a scoop of unflavored collagen peptides while the sauce is still warm, or top each bowl with a sprinkle of toasted hemp seeds for a nutty crunch. I've also crumbled in a little extra cottage cheese at the end when I wanted a thicker, almost ricotta-like texture without changing the flavor profile. These small tweaks keep the dish interesting every time you make it, and they're especially helpful when you're meal-prepping for the week ahead.

• Use regular pasta if whole-wheat isn't your preference, but know you'll lose a bit of fiber and that hearty chew
• Fresh parsley can be replaced with basil or even a handful of arugula for a peppery finish
• For a dairy-free version, try cashew cream and nutritional yeast, though the texture won't be quite as tangy

Chop vegetables, slice meats, and prep ingredients easily for everyday cooking and homemade recipes.

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Save

This dish proves that weeknight cooking doesn't have to choose between fast and nourishing, and it tastes like you spent an hour in the kitchen even when you only spent twenty minutes. Keep a rotisserie chicken in your fridge and a tub of Greek yogurt on standby, and you'll always have a satisfying dinner within reach.

Questions & Answers

→ Can I use fresh chicken instead of rotisserie?

Absolutely. Poach, grill, or pan-cook about 1 pound boneless chicken breasts until cooked through, then shred or cube. Rotisserie just adds convenience and built-in seasoning.

→ What pasta shapes work best here?

Whole-wheat penne or fusilli are ideal because their ridges and curves trap the creamy sauce. Other short shapes like gemelli, cavatappi, or farfalle also work beautifully.

→ How do I prevent the yogurt sauce from curdling?

Keep the heat at medium-low or lower when adding the yogurt mixture, and stir constantly. Remove the pot from heat briefly if needed. The pasta water also helps stabilize and emulsify the sauce.

→ Can I make this dairy-free?

Yes. Replace Greek yogurt and cottage cheese with unsweetened coconut yogurt or cashew cream, and use nutritional yeast or vegan Parmesan instead of dairy cheese. The texture will be slightly different but still delicious.

→ What vegetables can substitute for broccoli?

Cauliflower florets, green peas, asparagus pieces, or chopped spinach all work well. Add them during the pasta cooking stage accordingly—hearty veggies like cauliflower need more time, while spinach only needs a minute.

→ How long do leftovers last?

Store in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove with a splash of water to loosen the sauce, or microwave in short intervals, stirring between each.