How to Make 7-Minute High Protein Rotisserie Chicken Broccoli Pasta

Why High Protein Rotisserie Chicken Broccoli Pasta is Perfect for Busy Weeknights

Ever find yourself craving a comforting pasta dish that’s also packed with protein? Look no further! This High Protein Rotisserie Chicken Broccoli Pasta combines convenience with nutrition in a delicious, family-friendly meal. Using pre-cooked rotisserie chicken saves precious time while adding incredible flavor. This recipe is similar to a high protein chicken broccoli casserole but with a pasta twist that makes it even more satisfying. Making this protein-packed pasta at home means you control the ingredients, ensuring a healthier version than takeout while still enjoying that comforting, creamy texture everyone loves.

Essential Ingredients for High Protein Rotisserie Chicken Broccoli Pasta

For the Pasta:
– 12 oz whole wheat or protein-enhanced pasta (penne or fusilli work best)
– 1 rotisserie chicken, meat removed and shredded (about 3-4 cups)
– 4 cups fresh broccoli florets
– 1 tablespoon olive oil
– 3 cloves garlic, minced
– 1 small onion, diced
– 1 cup low-sodium chicken broth
– 1 cup milk (or unsweetened almond milk for lighter option)
– 2 tablespoons all-purpose flour
– 1 cup shredded part-skim mozzarella cheese
– ¼ cup grated parmesan cheese
– 1 teaspoon Italian seasoning
– ½ teaspoon red pepper flakes (optional)
– Salt and pepper to taste

Kitchen Tools:
– Large pot for boiling pasta
– Large skillet or sauté pan
– Cutting board and knife
– Measuring cups and spoons
– Colander
– Wooden spoon or silicone spatula
– Cheese grater (if using block cheese)

High Protein Rotisserie Chicken Broccoli Pasta Prep and Cook Times

– Prep Time: 15 minutes (includes shredding chicken and chopping vegetables)
– Cook Time: 25 minutes
– Total Time: 40 minutes

This recipe is perfect for busy weeknights when you need a nutritious dinner on the table quickly. You can also prep components ahead of time to make assembly even faster when you’re ready to cook.

How to Make High Protein Rotisserie Chicken Broccoli Pasta: Step-by-Step Guide

1. Prepare the pasta: Bring a large pot of salted water to a boil. Cook pasta according to package directions until al dente, adding the broccoli florets during the last 3 minutes of cooking. Drain and set aside.

2. Make the sauce: While the pasta cooks, heat olive oil in a large skillet over medium heat. Add diced onion and cook for 3-4 minutes until translucent. Add minced garlic and cook for another 30 seconds until fragrant.

3. Create the roux: Sprinkle flour over the onion and garlic mixture, stirring constantly for 1 minute to cook the flour.

4. Build the sauce: Gradually whisk in chicken broth and milk, stirring constantly to avoid lumps. Bring to a simmer and cook for 3-5 minutes until sauce begins to thicken.

5. Add cheese: Reduce heat to low and stir in the mozzarella and parmesan cheeses until melted and smooth.

6. Combine everything: Add the shredded rotisserie chicken, cooked pasta, and broccoli to the sauce. Gently fold everything together until well coated. Season with Italian seasoning, red pepper flakes (if using), salt, and pepper.

7. Finish the dish: Allow the High Protein Rotisserie Chicken Broccoli Pasta to simmer for 2-3 minutes until everything is heated through. If you prefer a baked version like a high protein chicken broccoli casserole, transfer to a baking dish, top with additional cheese, and broil for 2-3 minutes until golden.

Nutritional Benefits of High Protein Rotisserie Chicken Broccoli Pasta

This protein-packed meal delivers approximately 35g of protein per serving, making it excellent for muscle recovery and satiety. The broccoli provides vitamin C, vitamin K, and fiber, while the whole wheat pasta adds complex carbohydrates. Using rotisserie chicken provides lean protein without excessive fat, and the cheese adds calcium for bone health. This balanced meal combines protein, complex carbohydrates, and vegetables in one satisfying dish.

High Protein Rotisserie Chicken Broccoli Pasta Variations and Substitutions

– Protein options: Substitute rotisserie chicken with grilled chicken, turkey, or even smoked tofu for a vegetarian option.
– Pasta alternatives: Use chickpea or lentil pasta for even more protein and a gluten-free option.
– Vegetables: Add spinach, bell peppers, or mushrooms for extra nutrients and flavor.
– Dairy-free version: Use plant-based milk and vegan cheese substitutes.
– Spice it up: Add cayenne pepper or hot sauce for extra heat.
– Cooking method variations: This can be baked as a casserole (350°F for 20 minutes) or prepared as a one-pot stovetop meal.

Common High Protein Rotisserie Chicken Broccoli Pasta Mistakes to Avoid

1. Overcooking pasta: Cook pasta al dente since it will continue to soften in the sauce.
2. Lumpy sauce: Add liquid gradually to the roux, whisking constantly.
3. Bland flavor: Season each component throughout the cooking process, not just at the end.
4. Overcooked broccoli: Add broccoli during the last few minutes of cooking pasta for the perfect texture.
5. Too dry: Reserve some pasta water to thin the sauce if needed.

Storing and Reheating Your High Protein Rotisserie Chicken Broccoli Pasta

– Refrigeration: Store leftovers in an airtight container for up to 4 days.
– Freezing: Portion into freezer-safe containers and freeze for up to 3 months.
– Reheating: Microwave with a splash of water or milk to revive the sauce, or reheat in a skillet over medium-low heat, stirring occasionally and adding liquid as needed.
– Meal prep: This recipe makes excellent pre-portioned lunches for the work week.

High Protein Rotisserie Chicken Broccoli Pasta: Final Thoughts

This High Protein Rotisserie Chicken Broccoli Pasta delivers the perfect balance of convenience, flavor, and nutrition. By leveraging the time-saving rotisserie chicken and nutrient-rich broccoli, you’ve created a restaurant-quality meal in your own kitchen. Whether you’re feeding a hungry family or meal prepping for the week ahead, this recipe offers a delicious alternative to a traditional high protein chicken broccoli casserole while maintaining all the nutritional benefits. Give this recipe a try tonight—your taste buds and your body will thank you!

Frequently Asked Questions About High Protein Rotisserie Chicken Broccoli Pasta

Can I use frozen broccoli instead of fresh?
Yes, frozen broccoli works well. Add it directly to the sauce and cook until heated through rather than boiling it with the pasta.

How can I make this recipe even higher in protein?
Use protein-enriched pasta, add 1-2 tablespoons of unflavored protein powder to the sauce, or include additional protein sources like bacon bits or a sprinkle of hemp seeds.

Is this recipe good for meal prep?
Absolutely! It stores well and can be portioned into containers for easy grab-and-go lunches or dinners.

What sides pair well with this dish?
A simple green salad, garlic bread, or roasted vegetables complement this pasta dish nicely.

Can I make this ahead and bake it later?
Yes, assemble everything, refrigerate, and bake at 350°F for 20-25 minutes until heated through and bubbly.