Save to Pinterest My weeknight scramble for something healthy that doesn't taste like cardboard led me straight to this skillet. I had a half-eaten rotisserie chicken in the fridge, a bag of broccoli I kept meaning to use, and a stubborn craving for creamy pasta that wouldn't derail my protein goals. The Greek yogurt trick came from a friend who swore it made sauce just as lush as heavy cream, and she was right. Now this dish shows up at my table at least twice a month, and nobody complains.
I made this the night my brother announced he was trying to eat better but refused to give up pasta. He eyed the yogurt sauce with suspicion until he took his first bite, then went back for seconds without a word. Watching him scrape his bowl clean felt like a small victory. It proved you can sneak nutrition into a meal without anyone feeling lectured or deprived.
Ingredients
- Whole-wheat penne or fusilli pasta: The nutty chew of whole-wheat holds up beautifully to a creamy sauce and adds fiber that keeps you full longer.
- Broccoli florets: Fresh or frozen both work, but I toss them into the boiling pasta water during the last two minutes so everything finishes together and you save a pan.
- Shredded rotisserie chicken: Use a mix of white and dark meat for the best flavor and moisture; the dark meat keeps things juicy.
- Low-fat Greek yogurt: This is your secret weapon for creaminess and a protein boost without the calories of cream.
- Low-fat cottage cheese: Blended into the sauce, it adds body and extra protein while staying almost invisible in texture.
- Grated Parmesan cheese: A little goes a long way for salty, umami depth; save some for sprinkling on top.
- Olive oil: Just enough to bloom the garlic and coat the pot so nothing sticks.
- Garlic, minced: Two cloves perfume the whole dish; do not skip the quick saute or it will taste raw.
- Fresh lemon juice and zest: The zest is where the magic lives, bright and floral, cutting through the richness.
- Red pepper flakes: Optional, but a pinch wakes everything up with gentle heat.
- Salt and black pepper: Taste as you go; the chicken and cheese bring salt, so start light.
- Fresh parsley: Chopped parsley adds a pop of color and a hint of freshness right before serving.
Instructions
- Boil the pasta and broccoli together:
- Bring a large pot of salted water to a rolling boil, add the pasta, and set a timer for seven minutes. At the five-minute mark, drop in the broccoli florets so they cook just until tender-crisp and everything drains at once.
- Bloom the garlic:
- In the same pot over medium heat, warm the olive oil and add the minced garlic and red pepper flakes if using. Stir constantly for thirty seconds until fragrant but not browned, then immediately lower the heat.
- Build the creamy sauce:
- Switch to medium-low and stir in the Greek yogurt, cottage cheese, lemon juice, and lemon zest. Gradually whisk in reserved pasta water, a few tablespoons at a time, until the sauce is smooth, glossy, and pourable.
- Combine everything:
- Add the shredded chicken, drained pasta, and broccoli to the pot and toss gently to coat every piece. If the sauce feels too thick, splash in more pasta water until it clings beautifully.
- Finish and season:
- Stir in the grated Parmesan and chopped parsley, then taste and adjust with salt and black pepper. Serve immediately in warm bowls with extra Parmesan on top.
Save to Pinterest The first time I reheated leftovers, I added a splash of water and a drizzle of olive oil, and the sauce came back to life like nothing had happened. My colleague who meal-preps swears by this recipe because it actually tastes good cold straight from the container at her desk. It is one of those rare dishes that works just as well the next day, which is exactly what a weeknight dinner should do.
Storage and Reheating
Store leftovers in an airtight container in the refrigerator for up to three days. When you reheat, add a tablespoon or two of water or milk to loosen the sauce, and warm gently on the stovetop or in the microwave in short bursts. The pasta will soak up some of the sauce as it sits, so do not be shy with that extra moisture.
Swaps and Variations
If you are out of broccoli, cauliflower florets or frozen peas work just as well and cook in the same window. Swap rotisserie chicken for shredded turkey, canned tuna, or even white beans if you want to keep it vegetarian. For a dairy-free version, try cashew cream in place of the yogurt and nutritional yeast instead of Parmesan, though the flavor will shift toward nutty rather than tangy.
Serving Suggestions
This pasta stands strong on its own, but a simple side salad with lemon vinaigrette or a handful of cherry tomatoes makes it feel like a complete meal. Garlic bread is always welcome, though it pushes the carbs higher. A sprinkle of toasted pine nuts or hemp seeds on top adds crunch and even more protein if you are chasing those macros.
- Serve with a crisp green salad dressed in olive oil and lemon.
- Add a slice of whole-grain garlic toast if you want something to soak up extra sauce.
- Top with toasted hemp seeds or crushed walnuts for added texture and healthy fats.
Save to Pinterest This recipe taught me that eating well does not have to mean giving up the foods that feel like a hug. It just takes a little creativity and a willingness to let yogurt do the heavy lifting.
Recipe Questions & Answers
- → Can I use regular pasta instead of whole-wheat?
Yes, you can substitute regular white pasta for whole-wheat. However, whole-wheat pasta provides more fiber and protein, which contributes to the high-protein profile of this dish.
- → How do I prevent the Greek yogurt sauce from curdling?
Keep the heat on medium-low when adding the Greek yogurt and cottage cheese. Stir continuously and add the reserved pasta water gradually to help stabilize the sauce and prevent separation.
- → Can I make this dish ahead of time?
This pasta is best served fresh, but leftovers can be stored in the refrigerator for up to 3 days. Reheat gently over low heat with a splash of water or milk to restore the creamy consistency.
- → What can I substitute for rotisserie chicken?
You can use grilled chicken breast, leftover roasted chicken, or even cooked turkey. For a vegetarian option, try chickpeas or white beans, though this will alter the protein content.
- → Can I freeze this pasta dish?
Freezing is not recommended as the Greek yogurt-based sauce may separate and become grainy when thawed. The texture of the broccoli may also become mushy after freezing.
- → How can I add more vegetables to this dish?
Cauliflower florets, cherry tomatoes, spinach, or green peas all work well. Add heartier vegetables like cauliflower with the broccoli, and stir in delicate greens like spinach at the very end.