High Protein Rotisserie Chicken Broccoli

My neighbor handed me half a rotisserie chicken one Tuesday evening, insisting she'd bought two by accident. I had a head of broccoli wilting in the crisper and a box of whole-wheat penne I kept meaning to use. What started as leftovers rescue turned into a creamy, surprisingly protein-packed dinner that my family now requests every other week. The Greek yogurt sauce clings to every spiral of pasta without feeling heavy, and the lemon zest gives it a brightness that makes you forget you're eating something this wholesome.

I made this for my teenage son's track team potluck last spring, doubling the recipe and packing it into a big foil pan. The kids devoured it in ten minutes flat, and three parents asked for the recipe before I even loaded my empty pan back into the car. One mom texted me later that night, amazed that her picky eater had gone back for seconds. That's when I realized this dish works for anyone who thinks healthy food can't taste indulgent.

Ingredients

• Whole-wheat penne or fusilli pasta: The nubby texture grabs onto the creamy sauce better than smooth noodles, and the fiber keeps you satisfied longer without that post-pasta slump.
• Broccoli florets: Adding them to the boiling pasta in the last two minutes saves you a dirty pan and keeps their color bright green instead of army drab.
• Shredded rotisserie chicken: Use a mix of white and dark meat for the best flavor and moisture, and don't be shy about pulling meat from the back and thighs where it's juiciest.
• Low-fat Greek yogurt: This is the magic ingredient that makes the sauce creamy and tangy while boosting the protein count, just make sure it's plain and not flavored.
• Low-fat cottage cheese: Blended into the sauce, it adds body and a subtle richness without any grainy texture once it's stirred smooth.
• Grated Parmesan cheese: Freshly grated melts into the sauce seamlessly, while the pre-shredded stuff can clump and never quite disappears.
• Olive oil: A couple tablespoons create the base for blooming the garlic and keep the sauce from feeling too lean.
• Garlic: Minced fresh garlic sautéed for just thirty seconds releases its sweetness without turning bitter or harsh.
• Fresh lemon juice and zest: The zest is non-negotiable, it adds a floral brightness that juice alone can't match, so don't skip it even if you're tempted.
• Red pepper flakes: Optional but highly recommended for a gentle warmth that wakes up the whole dish without adding real heat.
• Salt and black pepper: Season at the end after the Parmesan goes in, since the cheese is already salty and you don't want to overdo it.
• Fresh parsley: Chopped parsley stirred in at the last second adds a pop of color and a fresh, grassy note that balances the richness.

Instructions

Boil the pasta and broccoli together:

Bring a large pot of salted water to a rolling boil, add the penne, and set a timer for seven minutes. At the five-minute mark, toss in the broccoli florets so both finish cooking at the same time, then drain and reserve half a cup of that starchy pasta water.

Bloom the garlic:

In the same empty pot over medium heat, warm the olive oil and add the minced garlic and red pepper flakes. Stir constantly for thirty seconds until the garlic smells nutty and fragrant, but pull it off the heat before it turns golden or it will taste bitter.

Build the creamy sauce:

Lower the heat to medium-low and stir in the Greek yogurt, cottage cheese, lemon juice, and lemon zest. Add the reserved pasta water a few tablespoons at a time, whisking until the sauce is smooth, silky, and pourable.

Toss everything together:

Add the shredded chicken, cooked pasta, and broccoli to the pot and gently fold everything together until every piece is coated in that creamy sauce. If it looks too thick, splash in a little more pasta water until it reaches the consistency you like.

Finish with Parmesan and parsley:

Stir in the grated Parmesan and chopped parsley, then taste and adjust the salt and black pepper. The Parmesan will thicken the sauce slightly as it melts, so give it a good stir.

Serve and garnish:

Divide the pasta among four bowls, sprinkle each with extra Parmesan and a pinch of parsley, and serve immediately while it's hot and creamy.

Save

The first time I reheated leftovers of this pasta, I expected it to be a sad, clumpy mess like most cream sauces. Instead, I added a tablespoon of water to the bowl, covered it with a damp paper towel, and microwaved it for ninety seconds. It came out even creamier than the night before, with the lemon and garlic flavors somehow deeper and more pronounced. Now I intentionally make extra so I can pack it for lunch the next day.

How to Store and Reheat

Transfer any leftovers to an airtight container and refrigerate for up to three days. The pasta will soak up some of the sauce as it sits, so when you reheat it, add a tablespoon or two of water or chicken broth to bring back that silky texture. Microwave in thirty-second intervals, stirring between each, or warm it gently in a covered skillet over low heat. I don't recommend freezing this dish because the yogurt-based sauce can separate and turn watery once thawed.

Ingredient Swaps and Variations

If you don't have rotisserie chicken, leftover grilled chicken breasts or thighs work just as well, or you can poach chicken breasts in salted water for fifteen minutes and shred them. Swap the broccoli for cauliflower florets, snap peas, or frozen green peas added in the last minute of cooking. For a dairy-free version, use unsweetened cashew yogurt and nutritional yeast in place of the Greek yogurt and Parmesan, though the protein count will drop slightly. You can also use regular pasta instead of whole-wheat if that's what you have on hand, it won't affect the sauce at all.

Boosting the Protein Even More

This recipe already delivers 42 grams of protein per serving, but if you're fueling up after a workout or need extra, there are sneaky ways to add more without changing the flavor. Stir in a scoop of unflavored collagen peptides when you add the yogurt, it dissolves completely and won't affect the texture. Top each bowl with toasted hemp seeds or a handful of white beans folded in at the end. You can also use protein-enriched pasta, which can add another 10 grams per serving.

• Use a high-protein pasta brand that lists pea protein or lentil flour as the first ingredient.
• Add a can of drained, rinsed white beans for extra fiber and plant-based protein.
• Sprinkle toasted pine nuts or slivered almonds on top for healthy fats and a bit of crunch.

Save

This is the kind of dinner that makes you feel like you've got it all figured out, even on a chaotic Wednesday night. It's fast, it's filling, and it somehow tastes like you tried a lot harder than you did.

Questions & Answers

→ Can I use frozen broccoli instead of fresh?

Absolutely. Add frozen florets during the last 2-3 minutes of pasta cooking time so they heat through without becoming mushy. No need to thaw beforehand.

→ What can I substitute for Greek yogurt in the sauce?

Sour cream or plain regular yogurt work well. For a dairy-free option, try cashew cream or coconut milk, though the sauce will be thinner and slightly sweeter.

→ How do I prevent the yogurt sauce from separating?

Keep the heat at medium-low or lower when adding the yogurt mixture. Stir constantly and remove from heat immediately once combined. The pasta water helps stabilize the sauce.

→ Can I make this ahead of time?

Yes, prepare everything up to 2 days in advance. Store pasta and sauce separately if possible. When reheating, add a splash of water to restore the creamy consistency.

→ Is this dish gluten-free?

As written, it contains wheat from the whole-wheat pasta. To make it gluten-free, simply swap in brown rice pasta, chickpea pasta, or your favorite gluten-free penne.

→ Can I use raw chicken instead of rotisserie?

Cook 2 boneless chicken breasts in the olive oil before making the sauce, about 6-7 minutes per side. Let rest, then shred and proceed with the recipe.