Save on Pinterest My neighbor tossed me half a rotisserie chicken over the fence one Tuesday evening because she'd bought two by mistake. I had a head of broccoli wilting in the crisper and exactly one box of whole-wheat penne in the pantry. What started as a salvage dinner turned into something I now make on purpose every single week. The Greek yogurt sauce came from a half-empty tub I'd been ignoring, and the lemon zest was pure instinct. Sometimes the best recipes are born from what you already have and a little bit of hunger-driven creativity.
I served this to my brother once after his evening run, and he scraped the bowl clean before asking what was in it. When I told him Greek yogurt, he looked genuinely shocked. He'd assumed it was Alfredo and had been mentally calculating guilt he didn't need to carry. That's the magic here: it satisfies like comfort food but fuels like a training meal. I've watched friends go back for seconds and still feel light enough to take the dog for a walk afterward.
Ingredients
- Whole-wheat penne or fusilli pasta (12 ounces): The nutty flavor pairs beautifully with lemon and garlic, plus the extra fiber keeps you full longer than white pasta ever could.
- Broccoli florets (3 cups, fresh or frozen): I toss them in during the last two minutes of pasta cooking so they stay bright green and just tender, never mushy.
- Shredded rotisserie chicken (2 cups, mixed white and dark meat): The dark meat adds moisture and flavor, while the white meat bumps up the protein count without any extra work.
- Low-fat Greek yogurt (½ cup): This is the creamy base that turns tangy and silky once you whisk in a little pasta water.
- Low-fat cottage cheese (¼ cup): It melts into the sauce and disappears completely, leaving behind extra creaminess and a protein boost no one will detect.
- Grated Parmesan cheese (¼ cup, plus extra for garnish): Use the real stuff, not the dusty kind in a canister, because it makes the sauce taste like you spent an hour on it.
- Olive oil (2 tablespoons): Just enough to bloom the garlic without making the dish greasy.
- Garlic (2 cloves, minced): Sauté it for only thirty seconds or it will turn bitter and haunt every bite.
- Fresh lemon juice (1 tablespoon): Brightens the whole dish and cuts through the richness of the cheese and yogurt.
- Lemon zest (1 teaspoon): This is where the magic lives, adding a floral pop that juice alone can't deliver.
- Red pepper flakes (¼ teaspoon, optional): A tiny pinch wakes up the sauce without making it spicy.
- Salt and freshly ground black pepper: Taste before you serve because the Parmesan and chicken both bring salt to the party.
- Fresh parsley (2 tablespoons, chopped): Stir half into the pasta and scatter the rest on top for color and a fresh herbal note.
Instructions
- Boil the pasta and broccoli together:
- Bring a large pot of salted water to a rolling boil, then add the whole-wheat pasta and cook for seven minutes total. At the five-minute mark, drop in the broccoli florets so both finish at the same time, tender but not soft. Drain everything in a colander and scoop out half a cup of that starchy pasta water before it goes down the sink.
- Bloom the garlic:
- Return the empty pot to medium heat and pour in the olive oil. Toss in the minced garlic and red pepper flakes if you're using them, then stir constantly for thirty seconds until the garlic smells sweet and toasty but hasn't turned brown.
- Build the creamy sauce:
- Turn the heat down 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 gently until the sauce is smooth, glossy, and pourable.
- Combine everything:
- Add the shredded rotisserie chicken, drained pasta, and broccoli to the pot. Toss gently with tongs or a wooden spoon until every piece is coated in that creamy, lemony sauce. If it looks tight, splash in a bit more pasta water to loosen it up.
- Finish with Parmesan and parsley:
- Stir in the grated Parmesan and half the chopped parsley, then taste and adjust the salt and black pepper. The sauce should taste bright, garlicky, and just rich enough to cling to the noodles.
- Serve hot:
- Divide the pasta among four bowls, then top each with a pinch of extra Parmesan and the remaining parsley. Serve immediately while the sauce is still creamy and the broccoli is vibrant.
Save on Pinterest One night I made this for a friend who'd just finished a half marathon, and she sat at my kitchen counter in her sweaty running gear, too tired to even change. She ate two bowls in total silence, then looked up and said it was exactly what her body needed. That's when I realized this dish isn't just fast or high in protein. It's the kind of food that feels like care, like someone made you exactly what you didn't know you were craving.
How to Store and Reheat
I pack leftovers into glass containers and store them in the fridge for up to three days. The sauce thickens as it sits, so when you reheat a portion, add a tablespoon or two of water or chicken broth and warm it gently on the stovetop over low heat, stirring often. The microwave works in a pinch, but use fifty percent power and stir every thirty seconds to keep the yogurt from breaking. If the broccoli softens more than you'd like, toss in a handful of fresh arugula or spinach when you reheat to add back some texture and color.
Swaps and Variations
I've swapped the broccoli for cauliflower florets, frozen peas, or even roasted zucchini when that's what I had on hand. If you want more vegetables, throw in a handful of baby spinach right at the end and let it wilt into the sauce. You can use any short pasta shape you love, though I find the ridges on rigatoni or the spirals of fusilli grab the sauce better than smooth penne. For a spicier kick, double the red pepper flakes or drizzle in a teaspoon of hot honey just before serving.
Make It Your Own
This recipe is endlessly flexible once you understand the formula: pasta, a green vegetable, shredded cooked protein, and a tangy yogurt sauce brightened with citrus. I've made it with shredded turkey, canned tuna, or even chickpeas for a vegetarian version. Sometimes I skip the lemon and add a tablespoon of pesto or a handful of sun-dried tomatoes for a different flavor direction. The key is balancing creamy, salty, and bright so every bite feels complete.
- Stir in a scoop of unflavored collagen peptides or nutritional yeast for even more protein without changing the taste.
- Top with toasted pine nuts, hemp seeds, or everything bagel seasoning for extra crunch and interest.
- If you love garlic, roast a whole head and squeeze the soft cloves into the sauce for a mellow, sweet depth.
Save on Pinterest This is the dinner I make when I want something nourishing without thinking too hard or spending too long at the stove. It's become my favorite kind of recipe: the one that feels like a gift to yourself, not a chore.
Recipe Questions & Answers
- → Can I use regular pasta instead of whole-wheat?
Yes, you can substitute regular pasta, though whole-wheat adds extra fiber and protein. Cook according to package directions and add broccoli during the last 2 minutes of cooking time.
- → How do I prevent the Greek yogurt sauce from curdling?
Keep the heat on medium-low when adding the yogurt and cottage cheese. Stir constantly and add reserved pasta water gradually to help stabilize the sauce and maintain its creamy texture.
- → Can I make this dish ahead of time?
Yes, this pasta stores well in the refrigerator for up to 3 days. When reheating, add a splash of water or milk and warm gently over low heat, stirring frequently to revive the creamy consistency.
- → What vegetables can I substitute for broccoli?
Cauliflower florets, asparagus pieces, green peas, or spinach all work wonderfully. Add heartier vegetables like cauliflower at the same time as broccoli, but leafy greens like spinach only need 1-2 minutes.
- → How can I add more protein to this dish?
Stir in unflavored collagen peptides, add extra shredded chicken, top with toasted hemp seeds or pumpkin seeds, or increase the Parmesan cheese. Each option boosts protein while complementing the creamy sauce.
- → Can I use frozen broccoli instead of fresh?
Absolutely. Frozen broccoli florets work perfectly in this dish. Add them directly to the boiling pasta during the last 2-3 minutes of cooking without thawing first.