Save The first time I made this pasta was on a Tuesday evening after work when I wanted something nutritious but not energy-intensive. I had just discovered how well Greek yogurt melts into pasta water to create an incredibly velvety sauce without any heavy cream. My roommate walked into the kitchen asking what smelled so good, and I realized the garlic and lemon had filled the whole apartment. Now it is my go-to when I need dinner ready in under 30 minutes but still want something that feels special.
Last month my sister came over for dinner complaining she had stopped eating pasta because it made her feel too full. I served her this dish without telling her it was whole-wheat, and she ate two bowls before asking for the recipe. The texture of the pasta combined with the bright crunch of broccoli creates such a satisfying bite that you forget you are eating something so protein-packed. Now she texts me every time she makes it, usually with a photo of her empty plate.
Ingredients
- 12 ounces whole-wheat penne or fusilli pasta: The nutty flavor of whole wheat holds up beautifully against the creamy sauce and provides essential fiber that keeps you satisfied longer
- 3 cups broccoli florets: Fresh broccoli adds a lovely crunch and bright color that makes the dish feel vibrant, though frozen works perfectly fine in a pinch
- 2 cups shredded rotisserie chicken: Using a mix of white and dark meat gives you the best flavor and moisture, plus it saves so much time on a busy weeknight
- ½ cup low-fat Greek yogurt: This is the magic ingredient that creates an incredibly silky sauce while packing in extra protein and probiotics
- ¼ cup low-fat cottage cheese: Blending this into the sauce adds a subtle tang and creaminess without the heaviness of traditional cream sauces
- ¼ cup grated Parmesan cheese: The salty umami flavor ties everything together and helps thicken the sauce naturally
- 2 tablespoons olive oil: A good quality olive oil creates the base for your garlic infusion and adds a lovely fruity finish
- 2 cloves garlic, minced: Fresh garlic bloomed in oil creates an aromatic foundation that dried garlic can never replicate
- 1 tablespoon fresh lemon juice and 1 teaspoon lemon zest: Both the juice and zest are essential for cutting through the creamy elements and brightening the whole dish
- ¼ teaspoon red pepper flakes: Just a whisper of heat makes all the other flavors pop without overwhelming the palate
- 2 tablespoons chopped fresh parsley: Fresh herbs add a pop of color and a refreshing finish that balances the rich sauce
Instructions
- Cook the pasta and broccoli together:
- Bring a large pot of salted water to a rolling boil, then add your whole-wheat penne and cook for 7 minutes total, adding the broccoli florets during the last 2 minutes so everything finishes at the same time. Before draining, scoop out ½ cup of that starchy pasta water which is liquid gold for making your sauce cling perfectly to every bite.
- Build your aromatic base:
- In the same warm pot over medium heat, swirl in the olive oil and add your minced garlic with red pepper flakes, stirring constantly for just 30 seconds until the garlic turns golden and releases its fragrance. Watch carefully because garlic can go from perfect to burnt in the blink of an eye.
- Create the creamy sauce:
- Lower your heat to medium-low and stir in the Greek yogurt, cottage cheese, lemon juice, and zest, then gradually add splashes of your reserved pasta water while stirring until the sauce transforms into a smooth, velvety consistency that coats the back of a spoon. The hot pasta water tempers the yogurt and prevents it from separating, which is the secret to restaurant-quality texture.
- Bring it all together:
- Add the shredded chicken, cooked pasta, and broccoli into the pot, then gently fold everything together until each piece is evenly coated in that gorgeous creamy sauce. If the sauce seems too thick, add another tablespoon of pasta water until it reaches the perfect consistency.
- Finish with cheese and herbs:
- Stir in the grated Parmesan until it melts into the sauce, then fold in the fresh parsley and season everything generously with salt and black pepper to your taste. The Parmesan adds a wonderful savory depth while the parsley brings a fresh, bright finish to each bite.
- Serve it up:
- Divide the pasta among warm bowls and sprinkle with extra Parmesan and parsley, then serve immediately while the sauce is at its silkiest and the broccoli still has that perfect tender-crisp texture. This pasta tastes best straight from the stove, but leftovers make an excellent cold lunch the next day.
Save This pasta became a regular in my dinner rotation after a long week when cooking felt like too much effort but takeout was not what I wanted. Something about the combination of warm pasta, bright lemon, and comforting chicken just feels like a hug in a bowl. My husband now requests it whenever he has had an especially long day at work.
Making It Your Own
I have found that swapping in cauliflower florets or green peas works beautifully when broccoli is not appealing or available. Sometimes I add a handful of spinach at the very end so it wilts slightly into the sauce, which sneaks in extra greens without changing the flavor profile much.
Perfecting the Sauce
The key to getting that restaurant-quality texture is taking your time when incorporating the Greek yogurt and adding the pasta water gradually rather than all at once. I have learned that patience during the sauce-making step pays off enormously in the final consistency.
Storage and Meal Prep
This pasta keeps surprisingly well in the refrigerator for up to three days, though I recommend storing the sauce separately if you plan to meal prep for the week. When reheating, add a splash of water or broth and warm gently over low heat while stirring to revive that creamy texture.
- For extra protein, stir in unflavored collagen peptides or top with toasted hemp seeds before serving
- If the sauce thickens too much in the fridge, a little warm water brings it right back to life
- This recipe doubles easily for meal prep or feeding a larger crowd
Save I hope this pasta becomes one of those recipes you turn to again and again, just as I have on countless busy weeknights when comfort food is exactly what you need.
Cooking Questions
- → Can I use different pasta or vegetables?
Absolutely! While whole-wheat penne or fusilli are suggested, most short pasta shapes will work. For vegetables, feel free to substitute cauliflower florets or green peas for broccoli, or even add other quick-cooking options.
- → What can I use if I don't have rotisserie chicken?
Any pre-cooked, shredded chicken will do. You can poach or bake chicken breasts, then shred them. The key is to have tender, flavorful cooked chicken ready to incorporate.
- → How do I ensure the sauce is perfectly smooth and creamy?
The trick is to lower the heat when adding the yogurt and cottage cheese, then gradually stir in the reserved pasta water. This helps prevent curdling and creates a silky texture. Keep stirring until it's just right.
- → What are some ways to boost the protein content further?
For an extra protein punch, consider stirring in a scoop of unflavored collagen peptides directly into the sauce. Alternatively, top your serving with toasted hemp seeds, which also add a pleasant nutty crunch.
- → How should I store and reheat any leftovers?
Leftovers keep well in an airtight container in the refrigerator for up to 3 days. When reheating, gently warm the dish and add a splash of water or chicken broth to help revive the creaminess of the sauce.