High Protein Chicken Broccoli Pasta

My neighbor showed up one Tuesday with an extra rotisserie chicken she couldn't use, and I had a head of broccoli wilting in the crisper. I tossed together what became this creamy, protein-packed pasta, and my kids devoured it without a single complaint about the green stuff. The Greek yogurt sauce clings to every piece of penne, tangy and light, while the lemon zest lifts the whole dish. It's become my go-to when I need dinner on the table fast but still want everyone to feel satisfied. Now I buy a rotisserie chicken every week just to make this again.

I made this for a friend recovering from surgery who needed easy, nourishing meals. She texted me later that night asking for the recipe, surprised that something so simple could taste so fresh and comforting. The lemon zest was the secret she couldn't quite place. I've since packed it into containers for new parents, busy coworkers, and my own family on hectic weeknights. It reheats beautifully, which means leftovers never go to waste.

Ingredients

• Whole-wheat penne or fusilli pasta: The nuttier flavor stands up to the tangy yogurt sauce, and the extra fiber keeps you full longer without weighing you down.
• Broccoli florets: Fresh or frozen both work perfectly; adding them to the pasta water in the last two minutes saves a pan and keeps them bright green and tender-crisp.
• Shredded rotisserie chicken: A mix of white and dark meat adds the best flavor and moisture; pulling it apart by hand gives you those satisfying shreds that catch the sauce.
• Low-fat Greek yogurt: This is the creamy base that clings to every bite, adding tang and protein without the heaviness of cream or butter.
• Low-fat cottage cheese: Blended into the sauce, it adds body and a subtle richness that you taste but can't quite identify.
• Grated Parmesan cheese: Stir it in at the end for a salty, umami punch that ties everything together; always save extra for the table.
• Olive oil: Just enough to bloom the garlic and give the sauce a silky finish without feeling greasy.
• Garlic, minced: Two cloves sautéed until fragrant create the aromatic backbone of the dish; don't let them brown or they'll turn bitter.
• Fresh lemon juice and zest: The zest is the secret ingredient that brightens every forkful; juice alone won't give you that sunny citrus lift.
• Red pepper flakes: A small pinch adds warmth without heat; leave them out for picky eaters or double them if you like a kick.
• Salt and freshly ground black pepper: Taste before serving and adjust; the saltiness of your chicken and Parmesan will vary.
• Fresh parsley: Chopped and stirred in at the end, it adds color and a fresh, grassy note that cuts through the richness.

Instructions

Boil the pasta and broccoli together:

Bring a large pot of salted water to a rolling boil, add the pasta, and cook for 7 minutes total. At the 5-minute mark, drop in the broccoli florets so they finish tender-crisp at the same time, then drain everything and reserve half a cup of the starchy pasta water.

Bloom the garlic:

Return the empty pot to medium heat, warm the olive oil, and add the minced garlic and red pepper flakes. Stir constantly for 30 seconds until fragrant and golden, not brown.

Build the creamy sauce:

Lower the heat to medium-low and stir in the Greek yogurt, cottage cheese, lemon juice, and lemon zest. Gradually whisk in the reserved pasta water, a few tablespoons at a time, until the sauce is smooth, pourable, and clings to the back of a spoon.

Toss everything together:

Add the shredded chicken, cooked pasta, and broccoli to the pot. Gently fold everything together until every piece is coated in the creamy sauce, adding another splash of pasta water if it looks too thick.

Finish with cheese and parsley:

Stir in the grated Parmesan and chopped parsley, then season with salt and black pepper to taste. Divide among bowls, sprinkle with extra Parmesan, and serve immediately while the sauce is silky and warm.

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The first time I served this to my teenage son, he went back for seconds without saying a word, then asked if we could have it again the next week. That's when I knew I'd found a keeper. It's the kind of dish that feels like a warm hug after a long day, but still light enough that you don't need a nap afterward. Now it's in our regular dinner rotation, and I've stopped apologizing for how simple it is.

Storage and Reheating

Leftovers keep in an airtight container in the fridge for up to three days, and they reheat surprisingly well. I add a splash of water or milk to the pan and warm it over low heat, stirring gently until the sauce loosens and coats everything again. The microwave works too, but stir halfway through and add a tablespoon of water to keep it creamy. The lemon flavor actually gets brighter the next day, which is a bonus I didn't expect.

Swaps and Substitutions

If you don't have rotisserie chicken, leftover grilled chicken or turkey works just as well; even canned tuna or white beans would give you protein in a pinch. Swap the broccoli for cauliflower florets, halved Brussels sprouts, or frozen peas if that's what you have. Regular pasta is fine if whole-wheat isn't your thing, and you can use all Greek yogurt if cottage cheese feels weird to you. I've made this a dozen ways and it always tastes good.

Making It Your Own

Once you've made this a few times, it becomes a blank canvas for whatever's in your fridge. I've stirred in sun-dried tomatoes, wilted spinach, and even roasted red peppers when I had them hanging around. My husband likes it spicier, so I double the red pepper flakes and add a squeeze of Sriracha at the table. If you want it richer, a handful of mozzarella stirred in at the end makes it almost lasagna-like.

• Top with toasted pine nuts or slivered almonds for crunch.
• Stir in a handful of baby spinach in the last minute for extra greens.
• Add a pinch of nutmeg to the sauce for a subtle, unexpected warmth.

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This is the kind of dinner that makes weeknights feel manageable, even when everything else is chaos. I hope it becomes a favorite in your kitchen the way it has in mine.

Recipe Questions & Answers

→ Can I use different pasta shapes?

Absolutely. While whole-wheat penne or fusilli works beautifully, you can substitute any short pasta shape like rotini, farfalle, or macaroni. Just adjust cooking time according to package directions.

→ Is fresh broccoli better than frozen?

Fresh broccoli florets provide slightly better texture, but frozen works perfectly fine. Thaw frozen broccoli slightly before adding to the pot, and extend cooking time by 1-2 minutes.

→ Can I make this dairy-free?

Yes. Substitute the Greek yogurt and cottage cheese with a dairy-free alternative like coconut yogurt or cashew cream. Use nutritional yeast instead of Parmesan for a cheesy, savory flavor.

→ How do I prevent the yogurt sauce from curdling?

Keep heat at medium-low or lower when adding the yogurt mixture. Avoid boiling, which can cause separation. Add pasta water gradually while stirring constantly to create a smooth, emulsified sauce.

→ Can I use raw chicken instead of rotisserie?

You can poach, grill, or pan-fry chicken breast until cooked through, then shred it. Season the raw chicken with salt, pepper, and garlic powder for extra flavor before cooking.

→ What vegetables can substitute for broccoli?

Cauliflower florets, green peas, asparagus pieces, or chopped spinach work well. Add hearty vegetables like cauliflower when you add the pasta, and quick-cooking greens like spinach in the last minute.