High Protein Chicken Broccoli Pasta

This High Protein Rotisserie Chicken Broccoli Pasta is a quick and nutritious weeknight dinner. Bright broccoli florets and juicy rotisserie chicken swim in a silky Greek yogurt sauce, accented by garlic, lemon zest, and Parmesan. Whole-wheat penne turns this simple skillet dish into a satisfying, protein-rich meal that comes together in just over 20 minutes.

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By using a rotisserie chicken, you bypass the longest part of the cooking process, making this an ideal solution for busy families. The addition of lemon zest and fresh parsley brightens the earthy whole-wheat pasta, while the garlic-infused olive oil provides a savory base for the creamy sauce.

Ingredients

• Pasta & Vegetables: 12 ounces whole-wheat penne or fusilli pasta, 3 cups broccoli florets (fresh or frozen).
• Protein: 2 cups shredded rotisserie chicken (white and dark meat mixed).
• Sauce: ½ cup low-fat Greek yogurt, ¼ cup low-fat cottage cheese, ¼ cup grated Parmesan cheese (plus extra for garnishing), 2 tablespoons olive oil, 2 cloves garlic (minced), 1 tablespoon fresh lemon juice, 1 teaspoon lemon zest, ¼ teaspoon red pepper flakes (optional), salt and freshly ground black pepper to taste.
• Garnish: 2 tablespoons chopped fresh parsley, extra grated Parmesan (optional).

Instructions

Step 1: Boil Pasta and Broccoli

Bring a large pot of salted water to a boil. Add the whole-wheat pasta and cook for 7 minutes. At minute 5, add the broccoli florets so both finish cooking together. Drain, reserving ½ cup of pasta water.

Step 2: Sauté Aromatics

In the same pot over medium heat, warm the olive oil. Add minced garlic and red pepper flakes (if using); sauté for 30 seconds until fragrant, stirring constantly.

Step 3: Create the Sauce

Lower the 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 is smooth and creamy.

Step 4: Combine

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.

Step 5: Final Seasoning

Stir in grated Parmesan and chopped parsley. Season with salt and black pepper to taste.

Step 6: Serve

Divide pasta among bowls, sprinkle with extra Parmesan and parsley, and serve immediately.

Zusatztipps für die Zubereitung

To keep the sauce from curdling, ensure the heat is turned down to medium-low before adding the Greek yogurt and cottage cheese. For an even bigger protein boost, you can stir in a scoop of unflavored collagen peptides or top your finished bowl with toasted hemp seeds.

Varianten und Anpassungen

If you aren't a fan of broccoli, you can easily substitute it with cauliflower florets or green peas. You can also swap the penne for fusilli or any other whole-wheat pasta shape that helps hold onto the creamy sauce.

Serviervorschläge

This dish is best served immediately while the sauce is at its silkiest. Leftovers can be kept in the refrigerator for up to 3 days. When reheating, add a small splash of water to help loosen the sauce and restore its creamy texture. Each serving contains approximately 561 calories and 42g of protein.

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Whether you're looking for a post-workout meal or a healthy family dinner, this High Protein Rotisserie Chicken Broccoli Pasta delivers on both nutrition and flavor. It’s a versatile, easy-to-make dish that proves healthy eating doesn't have to be complicated.

Recipe FAQs

→ Can I use fresh chicken instead of rotisserie?

Absolutely. Cook and shred about 1.5 pounds of boneless chicken breasts or thighs before adding to the skillet. Poaching, grilling, or baking all work beautifully.

→ What pasta shapes work best here?

Short pasta shapes with ridges or hollows capture the creamy sauce exceptionally well. Try fusilli, gemelli, or rigatoni if penne isn't available.

→ How can I make this dairy-free?

Substitute the Greek yogurt and cottage cheese with full-fat coconut milk or cashew cream. Use nutritional yeast or vegan Parmesan alternative for cheesy flavor.

→ Can I freeze leftovers?

The creamy sauce may separate when frozen and reheated. For best results, store leftovers in the refrigerator for up to 3 days and reheat gently with a splash of water.

→ What vegetables can I swap for broccoli?

Frozen peas, cauliflower florets, spinach, or asparagus pieces all work wonderfully. Adjust cooking times accordingly—leafy greens need just 1-2 minutes to wilt.

→ Is the sauce spicy?

The red pepper flakes add subtle warmth but not significant heat. Omit them entirely if you prefer a milder dish, or increase to half a teaspoon for more kick.