High Protein Rotisserie Chicken Broccoli Pasta

My roommate walked in one Tuesday night and dropped a full rotisserie chicken on the counter with zero plan for what to do with it. We had exactly one head of broccoli, half a box of pasta, and a fridge full of random protein staples. What started as fridge roulette turned into this creamy, garlicky skillet that we now make on repeat. The Greek yogurt sauce clings to every ridged penne curve, and the lemon zest cuts through the richness in a way that feels surprisingly bright for something this comforting.

The first time I served this to my workout group after a long Saturday morning session, someone asked if I had ordered it from a meal prep service. I laughed because I had literally thrown it together while still sweaty from the gym. The combination of warm pasta, cold chicken straight from the fridge, and a blender buzz of cottage cheese became my secret weapon for feeding hungry people fast. Now it shows up at potlucks, post-race dinners, and any night I need something filling that does not feel like diet food.

Ingredients

• Whole-wheat penne or fusilli: The nuttier flavor and extra fiber make this feel hearty without being heavy, and the ridges grab onto every bit of that tangy sauce.
• Broccoli florets: Fresh or frozen both work beautifully here, they cook right in the pasta pot during the last two minutes so you save a pan and keep the bright green color.
• Shredded rotisserie chicken: Mix white and dark meat for the best flavor and moisture, the dark meat keeps things juicy while the white meat soaks up the lemony sauce.
• Low-fat Greek yogurt: This is the base of your creamy sauce and adds a serious protein boost, use plain and unsweetened or the lemon will taste weird.
• Low-fat cottage cheese: Blended into the sauce it disappears completely and adds body plus an extra 7 grams of protein per serving.
• Grated Parmesan cheese: The salty, nutty punch ties everything together and a little extra on top makes each bowl feel special.
• Olive oil: Just enough to bloom the garlic and keep the sauce silky without feeling greasy.
• Garlic cloves, minced: Two cloves give a mellow background hum, three if you want to smell like an Italian grandmother.
• Fresh lemon juice and zest: The zest is non-negotiable, it brightens the whole dish and keeps the creamy sauce from feeling one-note.
• Red pepper flakes: Optional but highly recommended, a tiny pinch adds warmth without real heat.
• Salt and black pepper: Taste before you serve because the chicken and cheese can vary wildly in saltiness.
• Fresh parsley: Chopped parsley on top adds a pop of color and a fresh herby note that makes this feel restaurant-polished.

Instructions

Boil the pasta and broccoli together:

Bring a large pot of salted water to a rolling boil and add the whole-wheat pasta, cooking for 7 minutes total. At the 5-minute mark, toss in the broccoli florets so both finish at the same time, then drain and reserve half a cup of the 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 if using. Stir constantly for about 30 seconds until the garlic smells toasty and golden but 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.

Toss everything together:

Add the shredded rotisserie chicken, cooked pasta, and broccoli to the pot and gently fold until every piece is coated in that silky sauce. If it looks too thick, add another splash of pasta water and stir.

Finish and season:

Stir in the grated Parmesan and chopped parsley, then taste and adjust with salt and black pepper. The chicken and cheese bring salt, so start light.

Serve hot:

Divide the pasta among bowls, sprinkle with extra Parmesan and a pinch of parsley, and eat immediately while the sauce is still glossy and warm.

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One night my sister came over feeling worn out from a long week, and I handed her a bowl of this with extra Parmesan. She ate in silence for a minute, then looked up and said it tasted like a hug. That is exactly what this pasta does, it wraps you in comfort without the food coma that usually follows creamy pasta. It has become my go-to for nights when I need something nourishing that does not require a nap afterward.

Make It Your Own

Swap the broccoli for cauliflower florets, green peas, or even roasted cherry tomatoes if that is what you have on hand. I have used leftover grilled chicken thighs, shredded turkey, and even canned tuna when the rotisserie chicken was gone. The lemon and garlic base is forgiving enough that you can riff on the vegetables and protein without losing the creamy, bright soul of the dish.

Storage and Reheating

This keeps beautifully in the fridge for up to three days in an airtight container, and I have even eaten it cold straight from the Tupperware for lunch. When you reheat it, add a splash of water or milk and warm it gently on the stovetop or in the microwave, stirring halfway through so the sauce does not separate. The broccoli will soften a bit more, but the flavors deepen overnight in a way that makes leftovers almost better than the first round.

Boost the Protein Even More

If you are chasing a higher protein target, stir in a scoop of unflavored collagen peptides when you add the yogurt, it dissolves completely and bumps each serving past 50 grams. You can also top each bowl with toasted hemp seeds, a handful of white beans, or a soft-boiled egg. I have done all three at once after a particularly brutal leg day, and it felt like exactly the recovery meal my body needed.

• Use unflavored collagen so the lemon and garlic flavors stay front and center.
• Hemp seeds add a nutty crunch and an extra 10 grams of protein per quarter cup.
• A soft-boiled egg on top turns this into a next-level protein bowl that photographs like a magazine cover.

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This pasta has carried me through busy weeknights, post-workout hunger, and nights when I just wanted something that tasted like care without the effort. I hope it does the same for you.

Recipe FAQs

→ Can I use fresh chicken instead of rotisserie?

Absolutely. Poach or pan-cook about 1.5 pounds of boneless chicken breasts, then shred before adding to the pasta. Allow the cooked chicken to rest briefly before shredding for better texture.

→ What pasta shapes work best?

Whole-wheat penne, fusilli, or rotini capture the sauce beautifully with their ridges and curves. Short pasta shapes with texture help the creamy Greek yogurt coating cling to every bite.

→ How do I prevent the yogurt sauce from curdling?

Keep the heat at medium-low when adding Greek yogurt and stir constantly. Avoid boiling the sauce once dairy ingredients are incorporated. Adding pasta water gradually helps stabilize the mixture.

→ Can I make this dairy-free?

Substitute Greek yogurt and cottage cheese with unsweetened coconut yogurt or cashew cream. Use nutritional yeast instead of Parmesan for savory flavor. The sauce texture will be slightly different but still delicious.

→ How should I store leftovers?

Refrigerate in an airtight container for up to 3 days. Reheat gently with a splash of water or broth to loosen the sauce. The pasta may absorb more liquid as it sits, so adjust consistency when warming.

→ Can I add other vegetables?

Cauliflower florets, spinach, or peas work well. Add delicate greens like spinach at the very end so they wilt slightly without overcooking. Hardier vegetables should steam with the pasta.