High Protein Chicken Broccoli Pasta

My neighbor knocked on my door one Tuesday evening holding a whole rotisserie chicken she wouldn't get to before it went bad. I had broccoli wilting in the crisper and half a box of whole-wheat penne staring at me from the pantry. Twenty minutes later, we were sitting at my kitchen table with steaming bowls of this pasta, and she asked for the recipe before she even finished her first helping. Sometimes the best dishes come together out of necessity, and this one has stuck around because it tastes like effort even though it takes almost none.

I started making this during a phase when I was trying to eat more protein without defaulting to grilled chicken and rice every single night. The trick was finding a sauce that felt indulgent but was secretly full of good stuff. Greek yogurt and cottage cheese blended with Parmesan gave me that creamy coating I craved, and the lemon zest kept it from tasting like health food. Now it's the dish I make when I want comfort without the food coma that usually follows.

Ingredients

• Whole-wheat penne or fusilli pasta: The nuttier flavor and extra fiber make it worth the swap from white pasta, and the rough texture grabs onto the sauce better than you'd expect.
• Broccoli florets: Fresh or frozen both work beautifully here, and adding them straight into the pasta pot at the end saves you from dirtying another pan.
• Shredded rotisserie chicken: This is your weeknight shortcut, already seasoned and juicy, and using a mix of white and dark meat keeps every bite interesting.
• Low-fat Greek yogurt: It thickens the sauce and adds tang without any cream, plus it sneaks in extra protein that you won't even taste.
• Low-fat cottage cheese: Blended into the sauce, it disappears completely but makes everything silkier and boosts the protein even more.
• Grated Parmesan cheese: A little goes a long way for that salty, umami punch that ties the whole dish together.
• Olive oil: Just enough to bloom the garlic and give the sauce a glossy finish without making it greasy.
• Garlic: Two cloves minced fine release their sweetness in seconds and perfume the whole pot.
• Fresh lemon juice and zest: The zest is the secret, it wakes up every other flavor and keeps the sauce bright instead of flat.
• Red pepper flakes: Optional, but a pinch adds a gentle warmth that balances the creaminess without making it spicy.
• Salt and black pepper: Season at the end after everything comes together so you can taste as you go.
• Fresh parsley: Chopped and stirred in at the last second, it adds color and a fresh herbal note that feels like springtime.

Instructions

Cook the pasta and broccoli together:

Bring a large pot of salted water to a rolling boil, add the pasta, and set a timer for 7 minutes. At the 5-minute mark, toss in the broccoli florets so everything finishes cooking at the same time, then drain and save half a cup of that starchy pasta water.

Bloom the garlic:

In the same pot over medium heat, warm the olive oil and add the minced garlic and red pepper flakes if you're using them. Stir constantly for about 30 seconds until the garlic smells sweet and toasty, not burnt.

Build the creamy sauce:

Turn the heat down 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, creamy, and pourable.

Toss everything together:

Add the shredded chicken, drained pasta, and broccoli to the pot. Gently fold everything together so each piece gets coated in that silky sauce, adding another splash of pasta water if it looks too thick.

Finish and season:

Stir in the grated Parmesan and chopped parsley, then taste and adjust with salt and black pepper. The Parmesan will melt right in and make everything taste richer.

Serve immediately:

Divide the pasta among bowls, sprinkle with extra Parmesan and a little more parsley if you have it, and eat while it's hot and steaming.

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The first time I served this to friends, one of them looked at me suspiciously when I said it was healthy. Then she went back for seconds and admitted she couldn't believe Greek yogurt could taste that good in a pasta sauce. That moment felt like a small victory, proof that eating well doesn't have to mean giving up the food that makes you happy.

How to Make It Your Own

Swap the broccoli for cauliflower florets, snap peas, or even frozen green peas if that's what you have on hand. I've used leftover grilled chicken thighs instead of rotisserie, and it worked just as well. If you want more heat, double the red pepper flakes or stir in a spoonful of Calabrian chili paste. For a lighter version, use zucchini noodles for half the pasta, though you'll lose some of that satisfying chew.

Storing and Reheating

Leftovers keep in an airtight container in the fridge for up to three days. The sauce thickens as it sits, so when you reheat it on the stovetop or in the microwave, add a splash of water or chicken broth and stir gently until it loosens up again. I've reheated individual portions in a skillet with a tablespoon of water, and it comes back to life almost like it's freshly made. Don't freeze this one, the yogurt-based sauce doesn't hold up well after thawing.

What to Serve Alongside

This pasta is hearty enough to stand alone, but a simple arugula salad with lemon vinaigrette cuts through the creaminess beautifully. Garlic bread or a crusty baguette is perfect for mopping up any extra sauce at the bottom of the bowl. On nights when I want something lighter, I serve it with roasted cherry tomatoes on the side, their sweetness plays nicely against the tangy yogurt.

• A crisp white wine like Pinot Grigio or Sauvignon Blanc balances the richness.
• For a non-alcoholic option, sparkling water with a squeeze of lemon feels refreshing.
• If you have fresh basil lying around, tear a few leaves over the top just before serving.

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This is the kind of recipe that makes you feel capable in the kitchen, even on a chaotic Wednesday. It comes together fast, tastes like you cared, and leaves you with enough energy to actually enjoy your evening.

Recipe Q&A

→ Can I use fresh chicken instead of rotisserie?

Absolutely. Poach or grill 2 boneless chicken breasts until cooked through, then shred into bite-sized pieces. Rotisserie chicken simply offers convenience and already-seasoned flavor that works beautifully in this dish.

→ What pasta shapes work best?

Whole-wheat penne or fusilli are ideal because their ridges and curves catch the creamy sauce. Other short shapes like gemelli, campanelle, or farfalle also work well. Avoid long strands like spaghetti as the sauce won't coat properly.

→ How do I prevent the yogurt sauce from curdling?

Keep heat at medium-low when adding Greek yogurt and cottage cheese. Stir constantly and remove from heat if the sauce starts to separate. The pasta water helps stabilize the sauce, creating a smooth, emulsified consistency.

→ Can I make this dairy-free?

Substitute Greek yogurt and cottage cheese with unsweetened coconut cream or cashew cream blended with lemon juice. Use nutritional yeast instead of Parmesan for a similar savory, cheesy flavor profile without dairy.

→ What vegetables can I substitute for broccoli?

Fresh or frozen cauliflower florets, green peas, asparagus pieces, or chopped spinach all work beautifully. Add delicate vegetables like spinach in the last minute of cooking to prevent wilting, while hearty vegetables like cauliflower should cook with the pasta.

→ How should I store and reheat leftovers?

Store cooled pasta in an airtight container for up to 3 days. Reheat gently on the stovetop over medium-low heat, adding a splash of water or broth to loosen the sauce. Avoid high heat which can cause the yogurt sauce to separate.