High Protein Chicken Broccoli Pasta (Printable Version)

Rotisserie chicken & broccoli in silky Greek yogurt sauce with lemon, garlic & Parmesan. 42g protein per serving.

# 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, 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 garnish
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 cheese, 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 until sauce reaches smooth, creamy consistency.
04 - Add shredded rotisserie chicken, cooked pasta, and broccoli to pot. Gently toss to coat evenly with sauce. If sauce appears too thick, add another splash of pasta water to achieve desired consistency.
05 - Stir in grated Parmesan and chopped parsley. Season with salt and black pepper to taste.
06 - Divide pasta among serving bowls. Sprinkle with additional Parmesan and fresh parsley. Serve immediately while hot.

# Expert Advice:

01 -
  • It sneaks 42 grams of protein into a single bowl without feeling heavy or overly rich.
  • The tangy yogurt sauce clings to every piece of pasta and broccoli like it was designed for them.
  • You can have dinner on the table in 22 minutes, even on nights when you're running on fumes.
  • Whole-wheat pasta adds a nutty backbone that makes each bite feel more satisfying than regular noodles ever could.
02 -
  • Don't skip reserving the pasta water, it's the secret to a silky sauce that clings instead of clumps.
  • Add the yogurt off high heat or it can curdle and turn grainy instead of creamy.
  • If your sauce looks broken, a quick whisk with a bit more pasta water will bring it back together.
03 -
  • Taste your pasta water before draining, it should be as salty as the sea so your noodles have flavor from the inside out.
  • Use full-fat Greek yogurt if you want an even richer sauce, the extra creaminess is worth the few extra calories.
  • Zest your lemon directly over the pot so the fragrant oils fall right into the sauce instead of onto your cutting board.
  • If you have leftover sauce, toss it with roasted vegetables or use it as a dip for pita chips the next day.
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