High Protein Chicken Broccoli Pasta

My weeknight cooking philosophy changed when I stopped overthinking dinner. This pasta became my answer to those evenings when I need something nourishing without standing over the stove for an hour. The broccoli goes straight into the boiling pasta pot, the rotisserie chicken is already cooked, and the creamy sauce comes together in the same pot you drained everything in. No extra pans, no fuss, just real food that actually fills you up.

I started making this on Tuesdays after my partner mentioned feeling sluggish by midweek. The high protein kept us both satisfied through evening work sessions, and the leftovers became his favorite lunch. Now the smell of garlic hitting warm olive oil signals the unofficial start of our week winding down, even if it is only Tuesday.

Ingredients

• Whole-wheat penne or fusilli pasta (12 ounces): The nutty flavor stands up to bold ingredients, and the extra fiber keeps this from feeling like empty carbs.
• Broccoli florets (3 cups, fresh or frozen): Frozen works just as well as fresh here, just shake off any ice crystals before adding them to the pot.
• Shredded rotisserie chicken (2 cups, white and dark meat mixed): Dark meat adds richness, white meat keeps it lean, and buying it already cooked is the entire point of this recipe.
• Low-fat Greek yogurt (½ cup): This is your creamy base, tangy enough to cut through the richness without any heavy cream.
• Low-fat cottage cheese (¼ cup): Blended into the sauce, it melts into creaminess and sneaks in extra protein nobody will detect.
• Grated Parmesan cheese (¼ cup, plus extra for garnishing): Use the real stuff, not the shelf-stable kind, it makes a difference in how the sauce clings.
• Olive oil (2 tablespoons): Just enough to bloom the garlic and keep everything from sticking.
• Garlic (2 cloves, minced): Fresh garlic is non-negotiable here, the jarred stuff turns bitter when you sauté it.
• Fresh lemon juice (1 tablespoon): Brightens the whole dish and keeps the yogurt sauce from tasting flat.
• Lemon zest (1 teaspoon): This is where the sunshine lives, zest before you juice or you will regret it.
• Red pepper flakes (¼ teaspoon, optional): A subtle warmth that does not overpower, leave it out if you are feeding kids.
• Salt and freshly ground black pepper: Taste before you serve, pasta water is salty but the yogurt sauce needs a good pinch.
• Chopped fresh parsley (2 tablespoons): Adds a pop of green and a fresh herbal note that ties everything together.

Instructions

Boil the pasta and broccoli together:

Bring a large pot of salted water to a rolling boil, add the pasta, and set a timer for seven minutes. At the five-minute mark, toss in the broccoli florets so everything finishes at the same time, then drain and reserve 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. Stir constantly for thirty seconds until fragrant, watching closely so the garlic does not brown.

Build the creamy sauce:

Lower the heat 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, stirring until the sauce is smooth and pourable.

Combine everything:

Add the shredded chicken, cooked pasta, and broccoli to the pot and toss gently to coat every piece. If the sauce feels too thick, add another splash of pasta water until it clings without clumping.

Finish and season:

Stir in the grated Parmesan and chopped parsley, then taste and add salt and black pepper as needed. The Parmesan adds salt, so go easy at first.

Serve hot:

Divide the pasta among bowls, sprinkle with extra Parmesan and parsley, and serve immediately while the sauce is still creamy.

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The first time I packed this for lunch, a coworker asked if I had ordered takeout. When I told her it was leftovers from a twenty-minute dinner, she made me text her the recipe on the spot. Now it shows up in our office kitchen at least once a month, and I love knowing something this simple became someone else's easy answer too.

Storing and Reheating

This pasta keeps beautifully in the fridge for up to three days in an airtight container. The sauce will thighten as it cools, so when you reheat, add a splash of water or milk and warm gently on the stovetop or in the microwave, stirring halfway through. I have found that reheating in a skillet over low heat brings the creamy texture back better than the microwave, though both work fine.

Swaps and Substitutions

Cauliflower florets or frozen green peas work beautifully in place of broccoli, especially if you are cooking for someone who wrinkles their nose at green trees. Regular pasta works if whole-wheat is not your thing, and rotisserie turkey or even canned tuna can stand in for chicken. I have also used plain low-fat sour cream when I was out of Greek yogurt, just add it off the heat and thin it the same way.

Making It Your Own

This base recipe is forgiving and loves additions. A handful of baby spinach stirred in at the end wilts perfectly, sun-dried tomatoes add a sweet-tart punch, and toasted pine nuts or hemp seeds give it crunch and even more protein. Sometimes I add a teaspoon of Dijon mustard to the sauce for extra tang, or swap the parsley for fresh basil when summer herbs are everywhere.

• Stir in a scoop of unflavored collagen peptides for a protein boost nobody will taste.
• Top with toasted breadcrumbs for texture contrast if you miss the crunch.
• Double the lemon zest if you want brightness that really sings.

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This is the kind of dinner that makes weeknights feel manageable instead of like a race against the clock. I hope it becomes your easy answer too.

Frequently Asked Questions

→ Can I use fresh chicken instead of rotisserie?

Yes, you can use cooked chicken breast or thighs. Season and cook the chicken beforehand, then shred or dice it before adding to the pasta. Rotisserie chicken simply saves time and adds extra flavor.

→ What can I substitute for Greek yogurt?

Sour cream or additional cottage cheese blended smooth works well. For a dairy-free version, try cashew cream, though this will alter the protein content and nutritional profile.

→ Can I make this ahead of time?

The dish is best served fresh, but leftovers keep for up to 3 days refrigerated. Reheat gently on the stovetop with a splash of water or milk to restore the creamy consistency.

→ How do I prevent the sauce from curdling?

Keep the heat on medium-low when adding the Greek yogurt and cottage cheese. Stir constantly and add pasta water gradually to temper the dairy ingredients, which prevents separation.

→ What other vegetables work well in this dish?

Cauliflower florets, green peas, asparagus, or baby spinach all pair beautifully with the creamy sauce. Add heartier vegetables like cauliflower with the broccoli; stir in delicate greens at the end.

→ Can I use regular pasta instead of whole-wheat?

Absolutely. Regular penne, fusilli, or rotini work perfectly. Whole-wheat pasta adds fiber and a nuttier flavor, but any pasta shape that holds sauce well is suitable.