High-Protein Pasta
Per serving (about 1.5 cups)
How I calculate this → Protein calculator →
5g of protein per 100 calories, more than 3 of the other 27 dinner recipes here.
I get the protein boost here from blending cottage cheese into the sauce, not from a specialty pasta or added meat. Blended smooth, it turns into something closer to a light alfredo than anything that tastes like cottage cheese. I save a little pasta water before draining every time. Even with the blended cottage cheese sauce, a splash of that starchy water is the easiest way to get the sauce to coat the pasta instead of sitting on top of it.
Why you'll love this
- 20g of protein per serving from a blended cottage cheese sauce, no meat or protein pasta needed
- Ready in about 25 minutes, mostly the pasta's cook time
- Tastes like a light alfredo, not like cottage cheese
Recipe
High-Protein Pasta
Ingredients
Instructions
- Bring a large pot of salted water to a boil and cook the pasta according to the package until al dente. Before draining, reserve 1 cup of the pasta water.
- While the pasta cooks, warm the olive oil in a small skillet over medium heat and cook the garlic for about 30 seconds, just until fragrant. Set aside.
- In a blender, combine the cottage cheese and milk. Blend on high for 15 to 30 seconds, until completely smooth with no visible curds.
- Add the crushed tomatoes, parmesan, cooked garlic, Italian seasoning, salt, and pepper to the blender. Blend again until smooth.
- Return the sauce to the same skillet over low to medium heat and warm it gently, stirring often. Don't let it come to a hard boil, high heat can cause the cottage cheese to separate.
- Add the drained pasta to the skillet and toss to coat, adding reserved pasta water a tablespoon at a time until the sauce clings the way you want it to.
- Serve immediately with extra parmesan on top.
Equipment
- Blender or food processor
Notes
- I blend the cottage cheese thoroughly. Any texture you can still feel is texture you'll taste, so I'd rather blend too long than not enough.
- I use full-fat or 4% cottage cheese because it makes a noticeably creamier sauce than a low-fat version, and it's less likely to separate when it hits heat.
- If the sauce tightens up as it sits, a splash of reserved pasta water brings it back together. I stir it in over low heat or with the burner off.
Nutrition (per serving)
| Calories | 380 |
|---|---|
| Protein | 20g |
| Carbs | 52g |
| Fat | 10g |
| Fiber | 3g |
Where these numbers come from
I calculate every figure above from USDA FoodData Central, ingredient by ingredient, then divide by the servings the recipe makes. Each FDC number links to the exact USDA entry I used. How I calculate nutrition
- Pasta: FDC #169736 (Pasta, dry, enriched), 8 oz dry = 227g.
- Cottage cheese: FDC #172179 (Cheese, cottage, creamed), 1.5 cups small curd = 337.5g.
- Milk: FDC #171267 (Milk, reduced fat, 2%), 1/4 cup = 61g.
- Crushed tomatoes: FDC #170501 (Tomatoes, crushed, canned), 1 cup = 242g (FDC: 1/2 cup = 121g).
- Parmesan: FDC #171247 (Cheese, parmesan, grated), 1/4 cup = 25g. Extra for serving not counted.
- Garlic: FDC #169230 (Garlic, raw), 2 cloves = 6g.
- Olive oil: FDC #171413, 1 tbsp = 13.5g.
- Italian seasoning: approximated with FDC #171328 (Spices, oregano, dried), 1 tsp = 1g.
- Pasta water not counted. Batch totals: 80.5g protein, 1,517 kcal, 40.3g fat, 207.7g carb, 12.4g fiber; divided by 4.
Storage
Refrigerate in an airtight container for up to 3 days. Reheat gently on the stovetop over low heat with a splash of water or milk to loosen the sauce back up. Avoid microwaving on high power, which can cause the sauce to break.
FAQ
Can I use a different pasta shape?
Yes, any short pasta works. Just cook it according to the package and reserve pasta water the same way, since that’s what controls the final sauce consistency.
Will this taste like cottage cheese?
Blended smooth and warmed gently, it doesn’t. The texture and tang disappear into the sauce; what’s left is closer to a light alfredo.
Can I add protein to this instead of relying on the sauce alone?
Yes. Shredded rotisserie chicken or browned ground turkey both stir in well at the end, if you want the dish heartier than the sauce alone makes it.
Looking for more vegetarian high-protein meals: the high-protein mac and cheese uses the same blended cottage cheese technique in a different direction.
The sauce is blended cottage cheese, and Is Cottage Cheese High in Protein? has the numbers behind it.
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