High Protein Rotisserie Chicken Pasta (Print View)

Satisfying meal featuring rotisserie chicken, broccoli, and whole-wheat pasta. Creamy Greek yogurt sauce, lemon, garlic, and Parmesan finish.

# Components:

→ Pasta & Vegetables

01 - 12 ounces whole-wheat penne or fusilli pasta
02 - 3 cups broccoli florets, fresh or frozen

→ Protein

03 - 2 cups shredded rotisserie chicken, white and dark meat mixed

→ Sauce

04 - 1/2 cup low-fat Greek yogurt
05 - 1/4 cup low-fat cottage cheese
06 - 1/4 cup grated Parmesan cheese, plus extra for garnish
07 - 2 tablespoons olive oil
08 - 2 cloves garlic, minced
09 - 1 tablespoon fresh lemon juice
10 - 1 teaspoon lemon zest
11 - 1/4 teaspoon red pepper flakes
12 - Salt and freshly ground black pepper to taste

→ Garnish

13 - 2 tablespoons chopped fresh parsley
14 - Extra grated Parmesan cheese

# Directions:

01 - Bring a large pot of salted water to a rolling boil. Add the whole-wheat pasta and cook for 7 minutes. At the 5-minute mark, add broccoli florets so both finish cooking simultaneously. Drain thoroughly, reserving 1/2 cup of pasta cooking water.
02 - Return the empty pot to medium heat and warm the olive oil. Add minced garlic and red pepper flakes; sauté for 30 seconds until fragrant, stirring constantly to prevent burning.
03 - Reduce heat to medium-low. Stir in Greek yogurt, cottage cheese, lemon juice, and lemon zest. Gradually incorporate reserved pasta water, a few tablespoons at a time, whisking continuously until sauce achieves a smooth, creamy consistency.
04 - Add shredded rotisserie chicken, cooked pasta, and broccoli to the pot. Gently toss to coat everything evenly with the sauce. If consistency appears too thick, add another splash of pasta water to loosen.
05 - Stir in grated Parmesan and chopped parsley until well distributed. Season generously with salt and black pepper, adjusting to taste preferences.
06 - Divide pasta among serving bowls. Sprinkle with additional Parmesan and fresh parsley. Serve immediately while hot.

# Expert Advice:

01 -
  • The whole-wheat pasta and Greek yogurt give you 42 grams of protein per serving without that heavy post-pasta sluggishness
  • This recipe transforms a grocery store rotisserie chicken into something that tastes like it came from a nice Italian restaurant
  • The sauce uses cottage cheese as a secret ingredient for creaminess while keeping things light
02 -
  • Never add Greek yogurt directly to a boiling pot or it will separate into grainy bits, always lower the heat and temper it with pasta water first
  • The pasta water is crucial because the starch helps bind the sauce components into something that actually clings to the pasta instead of sliding off
  • Whole-wheat pasta needs to be cooked al dente because it continues softening more than white pasta once the sauce is added
03 -
  • Buy a good quality rotisserie chicken from the grocery store and shred it yourself rather than using precooked chicken strips for better flavor and texture
  • Zest your lemon before juicing it because the zest holds all the aromatic oils that make such a difference in the final dish
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