High Protein Chicken Broccoli Pasta (Printable)

Tender chicken and fresh broccoli in a creamy yogurt-based sauce with lemon and Parmesan over whole-wheat pasta.

# What You’ll 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 fresh chopped 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 becomes smooth and creamy.
04 - Add shredded rotisserie chicken, cooked pasta, and broccoli to the pot. Gently toss to coat everything evenly. If the 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 Tips:

01 -
  • It delivers over 40 grams of protein per serving without feeling heavy or overly rich.
  • The Greek yogurt sauce is tangy and creamy, clinging to every piece of pasta and broccoli like it was designed for it.
  • You can have dinner on the table in under 25 minutes, even on your most exhausted weeknights.
  • Leftovers reheat beautifully and taste just as good the next day with a quick splash of water.
02 -
  • Don't skip reserving the pasta water, its starch is what turns the yogurt and cottage cheese into a silky sauce instead of a clumpy mess.
  • Add the garlic to warm oil, not screaming hot oil, or it will burn in seconds and taste bitter instead of sweet.
  • Lower the heat before stirring in the yogurt or it can break and turn grainy, patience here makes all the difference.
  • Toss gently with tongs or a wooden spoon so the broccoli doesn't fall apart into mush.
03 -
  • Blend the cottage cheese in a small blender or food processor for 10 seconds before adding it to the sauce if you want it completely smooth with no curds.
  • Use a microplane to zest the lemon directly over the pot so the oils spray into the sauce and you get maximum flavor.
  • Toss the drained pasta and broccoli with a tiny drizzle of olive oil before adding them to the sauce so they don't stick together while you finish cooking.
  • Taste the sauce before adding salt, the Parmesan and rotisserie chicken are already salty and you might not need much.
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