Protein Pasta

This Protein Pasta recipe is a healthy, quick and easy meal with a homemade high protein pasta sauce made from cottage cheese. With over 30 grams of protein per serving and ready in 25 minutes, it will be your new favourite high-protein dinner!

 

Estimated reading time: 11 minutes

Eating a diet that’s high in protein can be a challenge, and it means more than just eating grilled chicken breasts on repeat. We love a good, unlikely protein-packed meal like this Protein Pasta for days when we want to switch it up with a delicious comfort food meal that’s also high in protein! The high protein pasta sauce is super creamy and delicious, and it’s based on our go-to, and slightly indulgent, pasta alla vodka… it’s super savoury, totally rich-tasting, and it’s low in fat. We know you’re going to love it as much as we do!

Protein pasta is an alternative for anyone looking to up their protein intake while still enjoying the comfort foods everybody loves, like a hearty pasta dish. But unlike traditional pasta made primarily from wheat, protein pasta is made with protein-rich ingredients – often chickpeas, but sometimes also red lentils, white or black beans, pea protein or other plant-protein. This not only increases the protein content but it also offers a gluten-free alternative that’s perfect for those with dietary restrictions.

The best thing about protein pasta is the amount of added protein. It typically contains nearly double the protein content of regular pasta, offering about 20-25 grams of protein per serving compared to the 7-10 grams usually found in traditional pasta. And when it’s paired with a protein-rich sauce like in this recipe, and served with another protein source like grilled chicken or fish, it makes a super high-protein meal!

There are SO many reasons why we love this delicious high protein pasta recipe! Here are just a few!

1. It’s HIGH IN PROTEIN: Cottage cheese, Parmesan, and pasta high in plant protein make this dish the perfect protein packed lunch or dinner.
2. It’s CREAMY: Blending the cottage cheese gives this cheese sauce a comforting, velvety texture without the help of heavy cream.
3. It’s QUICK to make: This whole meal comes together in under 30 minutes.
4. It’s EASY to make: With minimal ingredients, steps, and clean up, this is the perfect recipe for busy weeknights.
5. It’s BUDGET FRIENDLY: It only calls for a handful of simple ingredients that fit into even a tight budget.
6. It’s NUTRITIOUS & BALANCED: With healthy fats from olive oil, fibre from the pasta, and lots of protein in the sauce, this dish is as wholesome and filling as it is nutritious.

Here’s what we love to serve alongside this delicious protein pasta recipe!

1. Olive Garden Salad
2. Easy Caesar Salad
3. Greek Yogurt Marinated Chicken
4. Air Fryer Garlic Bread
5. Easy Homemade Garlic Bread
6. Grilled Chicken
7. Garlic Knots
8. Garlic Butter Shrimp
9. Best Ever Rosemary Focaccia Bread

No one likes a bland, tasteless protein pasta. Here’s how we recommend making the best, tastiest protein pasta that turns out perfectly every single time!

Properly salting the pasta water enhances the flavour of the pasta and salts the sauce in the end.

This is the main step to get a creamy, lump-free, velvety sauce. It usually helps to blend the cottage cheese on its own first, before adding the tomato mixture. This will ensure it’s extra creamy.

Pasta water helps emulsify the sauce. It helps you adjust the sauce consistency to your preference and brings everything together.

The white wine adds depth of flavour the the sauce and its acidity balances the flavours well. If you need to, you can substitute it with some chicken stock with a splash of balsamic vinegar.

Allowing the tomato paste to toast along with the spices ensures you’re getting rid of its acidity and brings out its sweetness.

There are a few common issues that might happen when making homemade high protein pasta sauce with cottage cheese. Here are the ways we recommend fixing and preventing them:

Add more pasta water, a couple tablespoons at a time, until you reach the desired consistency.

If your sauce is too thin, simmer it for a few minutes over low to medium heat until the sauce thickens a little.

Make sure you let your tomato paste toast in the hot pan until it becomes darker in colour and loses most of it’s acidity. If you’ve already blended everything, add a teaspoon of honey or a pinch of sugar to balance the flavours out.

Blend the cottage cheese very well until it’s not grainy anymore. Add the cooked spices and tomato paste and blend well to get a creamy sauce. It might help to blend the cottage cheese by itself first, before adding the tomato mexture.

Make sure you salt your pasta water and taste as you go. Feel free to add more chili flakes, garlic powder, or any other spices you prefer.

Here’s a list of the basic kitchen equipment you’ll need to make this creamy high protein pasta (paid links):

• Blender
• large skillet
• Silicone Spatula
• Large Pot
• large knife
• Cutting Board
• Garlic Press
• Collander
• Grater

Here’s a list of the ingredients you’ll need to make this high protein pasta sauce (paid links):

• 1 pound protein pasta chickpea or lentil based
• 2 tablespoons olive oil
• 1 onion finely diced
• 6 cloves garlic finely minced
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1/2 teaspoon chili flakes optional
• 6 tablespoons tomato paste
• 1/4 cup white wine
• 2 cups cottage cheese
• 1/2 cup Parmesan cheese

There are so many ways to make this protein pasta your own. Here are a few delicious variations to try:

1. Creamy Avocado and Spinach Pesto: Sauté fresh spinach, garlic, pine nuts, and a squeeze of lemon juice and then blend with avocado and cottage cheese for a creamy and nutritious pesto sauce. Toss it with cooked protein pasta for a quick and healthy meal that’s packed with flavour.
2. Mushroom and Garlic: Sauté a mix of mushrooms and garlic in olive oil until golden. Add a splash of white wine to deglaze the pan, then add some blended cottage cheese and lots of shredded Parmesan, toss with your pasta and some fresh arugula or spinach.
3. Lemon Ricotta and Peas: Blend fresh ricotta with cottage cheese, lemon zest, lemon juice, and a bit of pasta water to create a light and creamy sauce. Combine with cooked protein pasta, fresh peas, and a sprinkle of chopped mint.

We hope you enjoy this Protein Pasta recipe as much as we do ! Let us know in the comments below, what’s your favourite high-protein recipe right now? We’d love to know!

• Grilled Chicken
• Cottage Cheese Queso
• Pot Roast
• Greek Yogurt Marinated Chicken
• Protein Smoothie
• Protein Pancakes
• Egg Bites
• How to Make Shredded Chicken
• Easy Instant Pot Pulled Pork

Watch the video below to see exactly how we make this recipe. You can find many more deliciously simple recipe videos on our YouTube channel!