Cook the base: Bring a salted pot of water to a boil. Cook high-protein or whole-wheat pasta to al dente according to package directions. If using cauliflower rice, sauté it in a nonstick pan with a little olive oil and salt until tender. Set aside.

Prep the chicken: Pat chicken dry and cut into bite-size pieces. Season generously with salt, pepper, and 1 teaspoon Italian seasoning.

Sear the chicken: Heat 1 tablespoon olive oil in a large skillet over medium-high. Add chicken in a single layer. Sear 3–4 minutes per side until cooked through and lightly browned. Remove to a plate and cover.

Sauté aromatics: In the same pan, reduce heat to medium. Add 1 tablespoon light butter, diced onion, and a pinch of salt. Cook 3–4 minutes until softened. Stir in minced garlic for 30 seconds until fragrant.

Steam the broccoli: Add broccoli florets and 2–3 tablespoons water to the pan. Cover and steam 2–3 minutes until crisp-tender. Remove the lid and let any excess moisture cook off.

Build the sauce: Pour in chicken broth and milk. Bring to a gentle simmer. If you like a thicker sauce, whisk cornstarch with 2 tablespoons cold milk and stir it in now. Simmer 2 minutes until slightly thickened.

Make it “Alfredo”: Reduce heat to low. Stir in parmesan until melted and smooth. Turn off the heat and whisk in Greek yogurt. Season with salt, pepper, and a squeeze of lemon for brightness. Add a pinch of red pepper flakes if you like a little heat.

Combine: Return the chicken to the pan with the sauce and veggies. Fold in the spinach until wilted. Add the cooked pasta (or spoon the sauce over cauliflower rice). Toss until everything is coated and glossy.

Finish and serve: Taste and adjust salt and pepper. Add more parmesan if you want it richer. Sprinkle with chopped parsley or basil. Serve in bowls.