Save My sister taught me this trick on a Tuesday night when neither of us felt like spending an hour at the stove. She pulled a rotisserie chicken from the fridge, grabbed a bag of frozen broccoli, and told me to watch while she whisked yogurt into hot pasta water. The sauce turned glossy and clung to every piece of penne. We ate straight from the pot, standing at the counter, and I scribbled the steps on a grocery receipt so I wouldn't forget.
I made this for my roommate after her long shift at the hospital, and she looked at me like I'd performed a miracle. She thought anything healthy had to taste like cardboard, but the lemon zest and garlic proved her wrong. We sat on the couch with our bowls, and she asked for the recipe before she even finished her first serving. That night, this pasta stopped being just a weeknight shortcut and became the dish I cook when I want someone to feel cared for.
Ingredients
- Whole-wheat penne or fusilli pasta: The nutty flavor and chewy texture hold up to the creamy sauce, and the extra fiber keeps you full longer than white pasta ever could.
- Broccoli florets: Fresh or frozen both work, but frozen saves you chopping time and the florets cook perfectly when tossed in during the last two minutes of boiling.
- Shredded rotisserie chicken: A mix of white and dark meat gives you juicy flavor and saves you from roasting a whole bird, though I always pull the skin off to keep things lean.
- Low-fat Greek yogurt: This is the secret to a tangy, protein-packed sauce that doesn't need heavy cream or a roux.
- Low-fat cottage cheese: Blended into the yogurt, it adds body and a subtle richness that makes the sauce cling to every noodle.
- Grated Parmesan cheese: A little goes a long way for that salty, umami punch, and I always grate it fresh because the pre-shredded stuff clumps in the sauce.
- Olive oil: Just enough to bloom the garlic and red pepper flakes without weighing down the dish.
- Garlic, minced: Two cloves turn mellow and sweet in the warm oil, filling the kitchen with that unmistakable smell that makes everyone wander in asking what's for dinner.
- Fresh lemon juice and zest: The zest brightens the whole pot, and the juice cuts through the richness so every bite feels light and lively.
- Red pepper flakes: Optional, but a pinch adds warmth without real heat, and I like the way it tingles on the back of your tongue.
- Salt and black pepper: Taste as you go, because rotisserie chicken and Parmesan both bring their own salt to the party.
- Fresh parsley: Chopped just before serving, it adds a pop of green and a grassy note that makes the whole dish look like you tried harder than you did.
Instructions
- Boil the pasta and broccoli together:
- Bring a large pot of salted water to a rolling boil, drop in the penne, and set a timer for seven minutes. At the five-minute mark, toss in the broccoli florets so everything finishes at the same time, then drain and save half a cup of that starchy cooking water.
- Bloom the garlic:
- Return the empty pot to medium heat, pour in the olive oil, and add the minced garlic and red pepper flakes. Stir constantly for thirty seconds until the garlic turns golden and your kitchen smells like an Italian grandmother moved in.
- Build the creamy sauce:
- Lower the heat to medium-low, then whisk in the Greek yogurt, cottage cheese, lemon juice, and lemon zest. Gradually stir in a few tablespoons of reserved pasta water at a time until the sauce turns smooth, glossy, and pourable.
- Toss everything together:
- Add the shredded chicken, cooked pasta, and broccoli to the pot and gently fold everything together so every piece gets coated. If the sauce looks tight, splash in a bit more pasta water and stir until it loosens.
- Finish with cheese and herbs:
- Stir in the grated Parmesan and chopped parsley, then taste and add salt and black pepper as needed. The cheese will melt into the sauce and thicken it just enough.
- Serve hot:
- Divide the pasta among four bowls, sprinkle extra Parmesan and parsley on top, and bring it to the table while it's still steaming. This dish tastes best when it's fresh and warm, straight from the pot.
Save One Sunday, I made a double batch and packed it into glass containers for the week ahead. By Wednesday, I was reheating a bowl in the microwave with a splash of water, and it tasted just as creamy as the night I made it. That's when this pasta became more than a quick dinner, it became the backbone of my meal prep, the thing I could count on when I was too tired to think.
Choosing Your Pasta Shape
Whole-wheat penne works beautifully because its ridges catch the sauce, but fusilli does the same job and looks a little fancier on the plate. I've also used rigatoni when that's all I had in the pantry, and the larger tubes held little pockets of creamy yogurt that burst in your mouth. Whatever shape you pick, make sure it's sturdy enough to hold up to tossing and reheating without turning to mush.
Swapping the Vegetables
Broccoli is my go-to, but I've stirred in cauliflower florets, frozen peas, and even shredded kale with great results. The key is to add tender vegetables in the last two minutes of boiling and heartier greens right into the hot sauce so they wilt. One night I threw in a handful of baby spinach at the end, and it melted into the pasta like it had always belonged there.
Making It Ahead and Storing Leftovers
This pasta keeps in an airtight container in the fridge for up to three days, and I've never had a problem reheating it gently on the stovetop or in the microwave. The sauce may look a little tight when it's cold, but a tablespoon of water or milk stirred in while it warms brings it right back. I don't recommend freezing it because the yogurt can separate, but if you do, thaw it in the fridge overnight and reheat slowly.
- Stir in a splash of water or low-fat milk when reheating to restore the creamy texture.
- Store the pasta and sauce together so the flavors keep melding in the fridge.
- If you want to prep ahead, cook the pasta and broccoli, shred the chicken, and mix the sauce separately, then combine and warm everything just before serving.
Save Every time I make this, I'm reminded that good food doesn't have to take all night or cost a fortune. It just needs a little attention, a few smart ingredients, and the willingness to taste as you go.
Recipe Questions & Answers
- → Can I use regular pasta instead of whole-wheat?
Yes, regular white pasta works perfectly in this dish. The cooking time may decrease by 1-2 minutes, so test for doneness earlier. The sauce consistency remains the same regardless of pasta choice.
- → What can I substitute for Greek yogurt?
Sour cream or plain regular yogurt can replace Greek yogurt, though the sauce will be slightly thinner. For a dairy-free option, try blended silken tofu or cashew cream mixed with lemon juice.
- → Is this freezer-friendly?
The pasta and chicken mixture freezes well for up to 3 months. However, the yogurt-based sauce may separate slightly upon reheating. Stir in a splash of water or broth while reheating to restore creaminess.
- → Can I use raw chicken instead of rotisserie?
Absolutely. Season and cook 2 boneless chicken breasts (about 1 pound) in the skillet before step 2, then set aside. Proceed with the recipe, adding the cooked chicken back in step 4 as directed.
- → How do I prevent the yogurt sauce from curdling?
Keep the heat at medium-low when adding the yogurt mixture, and stir constantly. Gradually incorporating the warm pasta water helps temper the sauce, preventing separation. Never let the sauce come to a rolling boil.
- → What vegetables work well as broccoli substitutes?
Cauliflower florets, green peas, spinach, or asparagus pieces make excellent alternatives. Adjust cooking times accordingly—spinach needs just 1 minute to wilt, while cauliflower may require an extra 2-3 minutes.