Finding a dinner recipe that balances nutrition, flavor, and convenience is often the hardest part of meal planning. This High Protein Rotisserie Chicken & Broccoli Pasta is the answer. It combines lean protein, fiber-rich vegetables, and a creamy, comforting sauce into a single bowl of goodness. Designed for the busy home cook who doesn’t want to sacrifice health for speed, this dish utilizes a store-bought rotisserie chicken to cut prep time in half while delivering a meal that tastes completely homemade.
This isn’t just another pasta dish; it’s a “power bowl.” By using a clever sauce base made from cottage cheese or Greek yogurt (blended until smooth) instead of heavy cream, we dramatically increase the protein content while keeping the texture luxurious and velvety. It’s a stealthy way to eat healthier without feeling like you’re on a diet. Perfect for post-workout refueling or feeding a growing family, this recipe is set to become your new weeknight staple.
Why You’ll Love This Recipe
The “Speed” Factor
The genius of this recipe lies in the rotisserie chicken. By skipping the raw chicken prep and cook time, you save at least 20 minutes. You are essentially just boiling pasta and blending a sauce. The whole meal comes together in the time it takes the pasta to cook al dente.
Macro-Friendly Comfort
Usually, “creamy pasta” is code for high fat and empty calories. This version flips the script. With chunks of chicken breast, broccoli florets, and a high-protein dairy sauce, you are getting a balanced meal that keeps you full for hours. It satisfies the craving for Alfredo without the subsequent food coma.
Ingredients
- 8 oz pasta (penne or fusilli)
- 2 cups broccoli florets
- 2 cups rotisserie chicken, shredded
- 1 cup cottage cheese (low fat or full fat)
- 0.25 cup Parmesan cheese, grated
- 1 teaspoon garlic powder
- 0.5 teaspoon onion powder
- 0.25 cup milk or pasta water
Instructions
- Boil water. Cook pasta according to package directions.
- Add broccoli to the pasta pot during the last 3 minutes of cooking.
- Blend cottage cheese, parmesan, spices, and milk until completely smooth.
- Reserve 1 cup pasta water. Drain pasta and broccoli. Return to pot.
- Add chicken and sauce to the pot. Toss to coat, adding pasta water to thin if needed.
Nutrition
Ingredient Highlights & Substitutions
Essential Ingredients
- Rotisserie Chicken: Use the breast meat for the leanest option, or mix in thigh meat for more flavor. Shred it into bite-sized chunks.
- Broccoli Florets: Fresh is best for texture, but frozen works too. We cook them right in the pasta water to save using a second pot.
- Pasta: A short shape like Penne, Fusilli, or Farfalle (bowtie) works best to catch the creamy sauce and chunks of chicken.
- Cottage Cheese (The Secret): Don’t run away! When blended, cottage cheese loses its curds and becomes a smooth, salty, creamy base that is packed with casein protein.
- Parmesan Cheese: Adds that sharp, savory kick that makes the sauce taste authentic.
Smart Substitutions
- Sauce Base: If you absolutely cannot do cottage cheese, use plain non-fat Greek yogurt or a mix of Neufchâtel cream cheese and milk.
- Pasta Alternatives: To boost protein even further, use chickpea pasta (like Banza) or red lentil pasta. This can bring the protein count up to 40g+ per serving.
- Vegetables: Swap broccoli for asparagus, spinach, or peas depending on what is in season.
Step-by-Step Instructions
Prep Phase
Bring a large pot of salted water to a boil. While waiting for the water, strip the meat from your rotisserie chicken and shred or chop it into bite-sized pieces. Cut your broccoli into small florets. In a blender, combine the cottage cheese, garlic powder, onion powder, a splash of milk (or pasta water later), and grated Parmesan cheese.
Cooking Phase
Add the pasta to the boiling water. Cook according to package instructions. Crucial Step: About 3 minutes before the pasta is done, toss the raw broccoli florets directly into the boiling water with the pasta. This blanches them perfectly—bright green and tender-crisp—without dirtying another pan.
Before draining, reserve about 1 cup of the starchy pasta water. Drain the pasta and broccoli and return them to the hot pot (off the heat).
Pour the blended cottage cheese sauce over the hot pasta. Add the shredded chicken. Toss everything together gently. If the sauce is too thick, add the reserved pasta water a splash at a time until it reaches a silky consistency that coats every noodle. Season with plenty of black pepper and red pepper flakes if you like heat.
Pro Tips for Perfect Results
Technique Secrets
The “emulsion” happens when you add the starchy pasta water to the sauce. The heat of the pasta melts the cheese in the sauce, and the starch binds it all together. Do not put the pot back on high heat once the sauce is added, as the dairy can separate or curdle. The residual heat from the pasta is enough to warm the sauce and chicken through.
Common Mistakes to Avoid
Don’t use “low fat” cheese if you can help it, as it doesn’t melt as well. Also, ensure you blend the cottage cheese until it is completely smooth. Any remaining chunks will give the sauce a grainy texture that looks unappealing, even though it tastes fine.
Serving Ideas & Pairings
Presentation & Plating
Serve in wide, shallow bowls. Top with extra grated Parmesan and a squeeze of fresh lemon juice to brighten the rich flavors. Fresh parsley or basil adds a nice pop of color.
Pairing Suggestions
Since this dish is a complete meal (protein, veg, carb), you don’t need heavy sides. A simple tomato cucumber salad with vinaigrette offers a nice acidic contrast. If you enjoy this style of easy, creamy chicken dinners, be sure to try this Creamy Chicken Penne Simple Pasta Recipe Ideas, which offers a slightly more traditional take on the pasta night classic without the blending step.
Frequently Asked Questions
Q1? Does it taste like cottage cheese?
Answer: No. Once blended with garlic, parmesan, and spices, the tangy flavor mimics a heavy cream or Alfredo sauce. Most people cannot guess the secret ingredient.
Q2? Can I meal prep this?
Answer: Yes, it reheats well. However, creamy pasta can dry out in the fridge. When reheating, add a splash of water or milk to loosen the sauce back up.
Q3? How much protein is in this?
Answer: Depending on your portion size and pasta choice, this recipe typically delivers between 35g to 45g of protein per serving.
| Nutrient Focus | Ingredient Source |
|---|---|
| Lean Protein | Chicken Breast & Cottage Cheese |
| Fiber | Broccoli & Whole Wheat Pasta (optional) |
| Calcium | Cottage Cheese & Parmesan |
| Healthy Fats | Olive oil (drizzle) |
Conclusion
This High Protein Rotisserie Chicken & Broccoli Pasta proves that healthy food doesn’t have to be boring or time-consuming. It’s creamy, savory, and satisfying, ticking all the boxes for a perfect family dinner. By utilizing smart shortcuts like rotisserie chicken and blending a high-protein sauce, you get a gym-quality macro meal that tastes like a cheat day treat.
