High Protein Rotisserie Chicken Broccoli Pasta (Print Version)

Creamy yogurt sauce coats whole-wheat pasta with tender chicken and fresh broccoli for a protein-packed skillet meal.

# 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, mixed white and dark meat

→ 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

# How to Make It:

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 simultaneously. 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 continuously until the sauce reaches a smooth and creamy consistency.
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 to reach desired consistency.
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 tastes indulgent but clocks in at 42 grams of protein per serving without any chalky powder or weird supplements.
  • You use one pot for everything, which means fewer dishes and a faster path from stove to table.
  • The creamy sauce comes together in under two minutes and feels like comfort food without the heaviness of cream or butter.
02 -
  • If you skip reserving the pasta water, the sauce will be too thick and clumpy, so scoop it out before you drain.
  • Add the yogurt off high heat or it will split and turn grainy instead of creamy.
  • Toss gently so the broccoli florets stay whole and do not turn to mush in the pot.
03 -
  • Use the darkest, most flavorful rotisserie chicken you can find, the seasoned skin and juices make a huge difference even though you are shredding it.
  • Grate your own Parmesan instead of using the pre-grated stuff, it melts smoother and tastes sharper.
  • Taste the sauce before you add salt because the Parmesan and rotisserie chicken are already salty.
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