High Protein Rotisserie Chicken Broccoli (Printable)

Whole-wheat penne with rotisserie chicken, broccoli, and creamy Greek yogurt sauce accented with garlic, lemon, and Parmesan.

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

# 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 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, 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 packs 42 grams of protein per bowl without relying on heavy cream or butter.
  • The Greek yogurt sauce is tangy and silky, fooling everyone into thinking you spent an hour on it.
  • Everything cooks in one pot, so cleanup is over before the leftovers cool.
  • Broccoli sneaks in vegetables without feeling like a compromise.
02 -
  • Reserve that pasta water before you drain, the starch is what makes the yogurt sauce silky instead of grainy.
  • Add the yogurt off high heat or it will split and turn lumpy, patience here saves the dish.
  • Toss gently, over-stirring breaks up the broccoli and makes the pasta mushy.
03 -
  • Buy pre-shredded rotisserie chicken from the deli counter if you're in a rush, it saves five minutes and tastes just as good.
  • Zest the lemon before you juice it, it's easier and you won't waste any of that fragrant oil.
  • Taste the sauce before you add the Parmesan, sometimes the yogurt and lemon are tangy enough and you can dial back the cheese.
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