Do you ever find yourself in a lunchtime rut, searching the fridge for something inspiring to eat? We understand completely. It’s all too easy to reach for a convenient, costly, and less-than-healthy option. But imagine opening your fridge to a delicious, nourishing meal that’s ready and waiting. We’re here to show you how simple that can be. This guide to our ultimate Rotisserie Chicken Broccoli Pasta Meal Prep is your new best friend for a week of flavourful, hassle-free lunches.

This recipe is more than just convenient; it’s a complete game-changer for your weekly routine. It cleverly blends the ease of a pre-cooked rotisserie chicken with fresh broccoli and a wonderfully creamy sauce that feels decadent yet is filled with wholesome ingredients. It’s the ideal meal for busy professionals, diligent students, or anyone wanting to improve their diet without dedicating hours to cooking. Let’s get started and revolutionise your lunchtimes for the better.

Why You’ll Love This Recipe

• A Genuine Time-Saver: Using a ready-cooked rotisserie chicken significantly cuts down on preparation time. This recipe is all about working efficiently to bring fantastic meals from the kitchen to your lunchbox.
• Full of Satisfying Protein: This is no ordinary pasta dish. With a generous serving of chicken and an extra boost from Parmesan, it’s a brilliant High Protein Pasta that will keep you feeling full and focused throughout the afternoon.
• Kind to Your Wallet: One rotisserie chicken provides a substantial amount of meat, enough for multiple meals. This meal prep helps your food budget go further without compromising on taste or quality.
• Wonderfully Creamy and Comforting: We’ve crafted a simple, velvety cheese sauce that beautifully coats every piece of pasta and broccoli. It’s pure comfort food that you can enjoy any day of the week.
• Made for Meal Prep: This recipe is designed with meal prepping in mind, giving you perfectly balanced, ready-to-eat portions for the week. Say goodbye to lunch-hour indecision!

Ingredients

• 400g dried pasta (penne, fusilli, or rigatoni work well)
• 1 large head of broccoli, chopped into small florets
• 400g cooked rotisserie chicken, shredded
• 2 tbsp olive oil
• 1 medium onion, finely diced
• 3 cloves garlic, minced
• 240ml whole milk
• 120ml chicken stock
• 120g full-fat cream cheese, softened
• 50g Parmesan cheese, freshly grated
• 1 tbsp lemon juice, freshly squeezed
• 1/2 tsp red pepper flakes (optional, for a little heat)
• Salt and freshly ground black pepper, to taste

A Step-by-Step Guide to Your Rotisserie Chicken Broccoli Pasta Meal Prep

Creating this dish is both simple and satisfying. We’ve laid out the process in four straightforward stages to guarantee flawless results each time. By following these steps, you can prepare a week’s worth of tasty lunches in less than an hour.

Step 1: Cook the Pasta and Broccoli

To begin, let’s prepare the foundation of our meal. The trick here is to cook the pasta until it is al dente, meaning it still has a slight firmness. As the pasta will be reheated, cooking it slightly less now ensures it won’t turn soft later in the week.

1. Bring a large pot of well-salted water to a vigorous boil.
2. Add the pasta and cook according to the package instructions, but reduce the cooking time by 1-2 minutes.
3. During the last 3 minutes of cooking, add the broccoli florets directly to the pot. This clever technique cooks the broccoli perfectly and saves on washing up.
4. Before you drain everything, reserve about 250ml (one mugful) of the starchy pasta water. This is our little secret for creating a beautifully silky sauce.
5. Drain the pasta and broccoli well and set them aside for a moment.

Step 2: Create the Creamy Dreamy Sauce

While the pasta is bubbling away, you can make a start on the rich, flavourful sauce. This sauce is the heart of what makes this Chicken Broccoli Pasta so delightful. It’s quick to make and uses common pantry staples.

1. In a large, deep pan or a Dutch oven, heat the olive oil over a medium flame.
2. Add the diced onion and let it cook for about 4-5 minutes, until it has softened and turned translucent.
3. Stir in the minced garlic and red pepper flakes (if you’re using them) and cook for another minute until you can smell the lovely aroma. Make sure the garlic doesn’t catch.
4. Pour in the chicken stock and milk, and bring the mixture to a gentle simmer.
5. Turn the heat down to low and add the softened cream cheese. Whisk constantly until it has fully dissolved into the liquid, creating a smooth sauce.
6. Stir through the grated Parmesan until it has melted completely. Season generously with salt and fresh black pepper.

Step 3: Bring It All Together

This is where it all comes together! It’s time to combine our carefully prepared elements into one magnificent dish. Your simple ingredients are about to transform into a truly fulfilling meal.

1. Add the drained pasta and broccoli to the pan with the creamy sauce, along with the shredded rotisserie chicken.
2. Gently stir everything together, ensuring the pasta, chicken, and broccoli are all evenly coated in the delicious sauce.
3. If you find the sauce is a bit too thick for your liking, add a little of the reserved pasta water to thin it out. The starch in the water helps the sauce cling perfectly to the pasta.
4. To finish, stir in the fresh lemon juice. This brightens all the flavours and provides a lovely contrast to the richness of the creamy sauce.

Step 4: Portion for the Week Ahead

The final stage is to divide your creation into meal prep containers. This step guarantees you have grab-and-go meals ready for the entire week. Storing it correctly is essential for enjoying your pasta at its best.

1. Let the pasta cool for around 15-20 minutes before you start portioning it out.
2. Divide the Rotisserie Chicken Pasta equally among 4-5 airtight containers.
3. Once the portions have cooled completely, seal the containers and place them in the refrigerator for up to 4 days.
4. To reheat, simply microwave for 2-3 minutes, giving it a stir halfway through. We suggest adding a splash of water or milk before heating to help keep the sauce creamy and delicious.

Tips for the Perfect Meal Prep

We want you to have the best meal prep experience possible. Here are a few of our favourite tips to ensure your Chicken Pasta is exceptional from Monday through to Thursday:

• The Right Pasta Shape: Pasta shapes with plenty of texture, like fusilli or rigatoni, are ideal as their ridges and curves are perfect for holding onto that creamy sauce.
• Use the Whole Broccoli: Don’t throw away the broccoli stalks! Peel the tough outer skin, finely chop the tender core, and sauté it with the onions. It adds extra nutrition and reduces food waste.
• For the Creamiest Sauce, Grate Your Own Cheese: We always recommend using a block of Parmesan and grating it yourself. Pre-grated cheese often contains additives that can prevent it from melting smoothly, resulting in a grainy sauce.
• Make It Your Own: This recipe serves as a brilliant foundation. Why not add a handful of fresh spinach towards the end, or some chopped sun-dried tomatoes for a Mediterranean twist? For another cheesy pasta favourite, have a look at our Garlic Parmesan Chicken Pasta Recipe. If you’re after a great low-carb meal prep idea, our Low Carb Chicken Casserole is a must-try.

The Power of a High-Protein Lunch

A major advantage of this meal is its high protein content. But why is this so beneficial for your midday meal? As explained by the British Nutrition Foundation, protein is vital for repairing and building tissues in the body. It also plays a key role in making us feel full and satisfied after eating. A protein-rich lunch helps to keep blood sugar levels stable, which can prevent that all-too-common afternoon energy dip and keep you feeling sharp and productive until dinnertime. The chicken and cheese in this dish provide a substantial protein boost, making it a smart and tasty choice.

FAQ

Your New Favourite Lunch Awaits

And there you have it – a straightforward guide to taking charge of your weekly lunches with this fantastic Rotisserie Chicken Broccoli Pasta Meal Prep. It’s comforting, creamy, protein-packed, and surprisingly simple to prepare. By dedicating just a small amount of time at the weekend, you can set yourself up for a week of delicious, stress-free meals that will also save you time and money.

We encourage you to give this a go. It’s time to bid farewell to uninspiring desk lunches and welcome a meal you’ll genuinely look forward to. Gather your ingredients, follow our easy steps, and prepare to become a meal prep pro. We’d love to hear how you get on, so please share your kitchen triumphs in the comments below!

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Prep: 10 mins
Cook: 20 mins
Serves: 4

Ingredients

• 400g dried pasta (penne, fusilli, or rigatoni work well)
• 1 large head of broccoli, chopped into small florets
• 400g cooked rotisserie chicken, shredded
• 2 tbsp olive oil
• 1 medium onion, finely diced
• 3 cloves garlic, minced
• 240ml whole milk
• 120ml chicken stock
• 120g full-fat cream cheese, softened
• 50g Parmesan cheese, freshly grated
• 1 tbsp lemon juice, freshly squeezed
• 1/2 tsp red pepper flakes (optional, for a little heat)
• Salt and freshly ground black pepper, to taste

Instructions

1. Cook pasta in a large pot of salted boiling water until al dente. Add the broccoli florets during the last 3 minutes of cooking. Before draining, reserve about 1 cup of the starchy pasta water.
2. While the pasta cooks, heat olive oil in a large pan over medium heat. Sauté the onion until softened (4-5 minutes), then stir in the garlic and optional red pepper flakes and cook for 1 more minute until fragrant.
3. Pour in the chicken stock and milk, bringing it to a gentle simmer. Reduce the heat to low and whisk in the softened cream cheese until the sauce is smooth. Stir in the Parmesan cheese until it melts completely. Season with salt and pepper.
4. Add the drained pasta and broccoli, shredded chicken, and fresh lemon juice to the sauce. Stir everything together until well coated. If the sauce is too thick, add a splash of the reserved pasta water.
5. Let the pasta cool slightly before dividing it equally among 4-5 airtight containers. Store in the refrigerator for up to 4 days.

Nutrition (per serving): Calories: 855, Carbs: 83 g, Protein: 42 g, Fat: 33 g