Description

A creamy and protein-packed cottage cheese pasta sauce that combines the richness of full-fat cottage cheese with flavorful garlic and Italian seasoning. This sauce is easy to prepare, low in carbs, and pairs perfectly with high-protein pastas for a nutritious and delicious meal.

Ingredients

Scale

Sauce Ingredients

1 cup cottage cheese (full-fat)
1/2 cup almond milk (unsweetened, or any milk of choice)
2 tbsp olive oil
3 cloves garlic (minced)
1/2 cup Parmesan cheese (grated, optional for extra flavor)
2 tsp cornstarch
1 teaspoon Italian seasoning
1/2 teaspoon salt (adjust to taste)
1/4 teaspoon black pepper
1/4 teaspoon red pepper flakes (optional, for heat)

Instructions

Sauté the garlic: Heat the olive oil in a pan over medium heat. Add the minced garlic and sauté for about 1-2 minutes until fragrant, being careful not to burn it.
Blend the sauce ingredients: In a blender or food processor, combine the cottage cheese, almond milk, Parmesan cheese, Italian seasoning, cornstarch, salt, and pepper. Blend until the mixture is smooth and creamy with no lumps.
Cook the sauce: Pour the blended sauce into the pan with the sautéed garlic. Stir well and cook over low heat for 3-5 minutes until the sauce is warmed through and slightly thickened.
Adjust seasoning: Taste the sauce and adjust salt, pepper, or red pepper flakes as needed to achieve your preferred flavor and spice level.
Combine with pasta: Toss the sauce with your favorite high-protein pasta, such as chickpea or lentil pasta, ensuring it is well coated.
Serve and garnish: Serve immediately, garnished with fresh basil or parsley if desired, and enjoy a creamy, nutritious, high-protein pasta dish.

Notes

For a smoother sauce, make sure to blend the cottage cheese thoroughly.
Use full-fat cottage cheese for a richer texture and flavor.
You can substitute almond milk with any preferred dairy or plant-based milk.
Adjust red pepper flakes to control heat level or omit if you prefer a milder sauce.
This sauce pairs well with legume-based pastas for added protein and fiber.
Store any leftovers in an airtight container in the refrigerator for up to 2 days and reheat gently.

Prep Time: 10 minutes
Cook Time: 8 minutes
Category: Sauce, Pasta
Method: Sautéing, Blending
Cuisine: Italian-inspired

Nutrition

Serving Size: 1/4 of recipe (about 1/2 cup sauce)
Calories: 160
Sugar: 2g
Sodium: 320mg
Fat: 10g
Saturated Fat: 3g
Unsaturated Fat: 7g
Trans Fat: 0g
Carbohydrates: 6g
Fiber: 1g
Protein: 13g
Cholesterol: 20mg

Keywords: cottage cheese pasta sauce, creamy pasta sauce, high protein pasta sauce, low fat pasta sauce, Italian seasoning sauce, easy pasta sauce