High Protein Rotisserie Chicken Broccoli

There's something about a weeknight when you've got rotisserie chicken waiting in your fridge and you're tired of eating it cold from the container. One Tuesday evening, I threw together broccoli, pasta, and Greek yogurt almost by accident, expecting something mediocre. What emerged from that skillet was this silky, lemony sauce that made my kitchen smell like a restaurant, and suddenly dinner felt intentional instead of rushed. The bright green broccoli and tender shreds of chicken disappeared in minutes, and I found myself thinking about making it again before I'd even finished the first bowl.

I made this for a friend who'd just started meal prepping, and watching her face light up when she tasted it was worth more than any compliment. She couldn't believe the sauce was mostly Greek yogurt, kept asking if I'd added butter, and came back the next week asking for the recipe written down. That's when I knew this wasn't just dinner for me anymore, it was something I wanted to share.

Ingredients

• Whole-wheat penne or fusilli pasta, 12 ounces: The nutty flavor and slight chew of whole-wheat holds up beautifully to this creamy sauce without turning mushy, and it adds fiber that regular pasta simply doesn't have.
• Broccoli florets, 3 cups: Fresh or frozen works equally well here, and I actually prefer frozen because it's already the perfect size and there's no waste.
• Shredded rotisserie chicken, 2 cups: Use the white and dark meat mix because the dark meat keeps things moist and flavorful, and honestly, that's where the depth lives.
• Low-fat Greek yogurt, ½ cup: This is your secret weapon for a creamy sauce that's actually good for you, and the tanginess plays beautifully with lemon.
• Low-fat cottage cheese, ¼ cup: This extra dairy addition creates an impossibly smooth texture and adds even more protein without heaviness.
• Grated Parmesan cheese, ¼ cup plus extra: Real Parmigiano-Reggiano makes a difference in depth, but the good news is even basic grocery store Parmesan transforms this dish.
• Olive oil, 2 tablespoons: This is where your sauce starts, so don't skip it or rush it once the garlic hits the pan.
• Minced garlic, 2 cloves: Fresh garlic only, because jarred just doesn't sing the same way in a delicate sauce like this.
• Fresh lemon juice and zest, 1 tablespoon plus 1 teaspoon: The lemon is what keeps this from tasting heavy, so measure it out and don't hold back.
• Red pepper flakes, ¼ teaspoon: Optional but highly recommended if you want a whisper of heat that wakes everything up.
• Salt and freshly ground black pepper: Taste as you go, because this is your finishing touch and it truly matters.
• Fresh parsley, 2 tablespoons chopped: A handful of green at the end transforms this from weeknight meal to something that feels a bit more intentional.

Instructions

Boil the pasta and broccoli together:

Bring a large pot of salted water to a rolling boil, then add your pasta and let it cook undisturbed for about 5 minutes. This is when you'll add the broccoli florets so both finish at the same time, tender but not soft. Drain everything into a colander, and don't throw away that pasta water because you're about to use it to build your sauce.

Wake up the garlic:

In the same pot over medium heat, let the olive oil get warm and glossy, then add your minced garlic and red pepper flakes if you're using them. Stir constantly for about 30 seconds, and you'll know you've got it right when the kitchen smells unmistakably garlicky and the garlic just barely starts to turn golden at the edges.

Build the silky sauce:

Turn the heat down to medium-low and pour in your Greek yogurt, cottage cheese, lemon juice, and lemon zest, stirring gently to combine. This is where patience matters, so gradually add your reserved pasta water a few tablespoons at a time, stirring constantly until the sauce becomes smooth and pourable rather than chunky.

Bring everything together:

Add your shredded chicken, cooked pasta, and broccoli back into the pot and toss everything gently until it's all coated evenly in that silky sauce. If it looks too thick, add another splash of pasta water and keep stirring until it reaches that perfect consistency where the sauce clings to the pasta without pooling at the bottom.

Finish with brightness:

Stir in your grated Parmesan and chopped parsley, then taste and season with salt and black pepper until it tastes right to you. This final tasting step is where home cooks often falter, but it's where the magic happens.

Serve and savor:

Divide the pasta among your bowls while it's still warm, and sprinkle extra Parmesan and parsley over the top if you're feeling fancy. Serve immediately and watch people's faces when they taste it.

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There's a moment, maybe halfway through eating, when you realize you're not eating because you're hungry anymore, but because the flavors are that good. That's when this dish stops being about protein and macros and becomes about how food can make you feel both nourished and genuinely happy.

The Science Behind the Sauce

Greek yogurt is thicker and tangier than regular yogurt because it's been strained, which means it holds up better to cooking when you're careful with your heat. The cottage cheese addition is something I discovered by accident one night when I was out of heavy cream, and it turned out to create a sauce so silky that friends asked if I'd used something more indulgent. The combination of the two dairy products plus a bit of pasta water is actually a technique borrowed from Roman cooking, where they've been doing versions of this for generations.

Stretching This Into Variety

The beauty of this recipe is how flexible it actually is once you understand the building blocks. I've made it with cauliflower when broccoli felt boring, tossed in a handful of spinach that wilts right into the sauce, even added sun-dried tomatoes one night when my pantry was looking sparse. Each version tastes different enough that it doesn't feel repetitive, but similar enough that you know exactly what you're getting.

Make It Your Own

The first time you make this, follow it exactly so you understand how it comes together. After that, consider what's in your kitchen and what you're craving, because that's when cooking becomes less about following instructions and more about trusting your instincts.

• If you want even more protein, stir in a scoop of unflavored collagen peptides or scatter toasted hemp seeds across the top before serving.
• Leftovers reheat beautifully in the microwave with just a splash of water stirred in to revive the sauce, and they keep for up to three days in the refrigerator.
• You can substitute almost any green vegetable here, and the pasta water ratio remains your best friend for getting the sauce texture exactly right.

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This is the kind of dish that proves healthy eating doesn't require deprivation or boring flavors, just a few good ingredients and 22 minutes of your time. Make it once and you'll be making it again.

Recipe FAQs

→ Can I use fresh chicken instead of rotisserie?

Absolutely. Use about 2 cups of cooked, shredded chicken breast or thigh meat. Poach, bake, or grill the chicken first, then shred and add it during step 4 when combining everything together.

→ What pasta shapes work best?

Whole-wheat penne or fusilli are ideal because their ridges and curves hold the creamy sauce well. Rotini, farfalle, or macaroni would also work nicely in this dish.

→ Can I make this dairy-free?

Try substituting the Greek yogurt and cottage cheese with a dairy-free alternative like coconut yogurt or cashew cream. Use nutritional yeast instead of Parmesan for a similar savory flavor profile.

→ How do I store leftovers?

Keep leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove with a splash of water to revive the sauce's creamy texture.

→ Can I use frozen broccoli?

Yes, frozen broccoli florets work perfectly. Add them to the boiling pasta at the same time as instructed—about 2-3 minutes before the pasta finishes cooking.

→ Is the sauce spicy?

The red pepper flakes are optional and add just a gentle warmth. If you prefer no heat at all, simply omit them. The overall flavor profile is bright and tangy from lemon rather than spicy.