This healthy Cottage Cheese Pasta Sauce is a creamy, protein-packed alternative to traditional cream sauces that's ready in just 15 minutes. Perfect for quick weeknight dinners!
If you haven’t noticed by now, I’m a huge fan of cottage cheese. It’s packed with protein, extremely versatile, and I keep finding new ways to use it. This recipe was inspired by my cottage cheese pasta bake with ground turkey and mozzarella, which has been a big hit. But I wanted to create something even easier and more flexible—something you can mix into any pasta dish you like.
As a dietitian, I especially love making healthy pasta sauce recipes because so many of my clients are nervous about pasta. It’s one of those foods that got an unfair reputation for weight gain, but I wholeheartedly believe it can be a regular part of a balanced diet. My clients are always thrilled when they see pasta included in their plans! Plus, it’s a a real kid-friendly meal—nearly every kid loves pasta, and with this sauce, they’re getting a boost of calcium too.
Looking for more high-protein cottage cheese recipes? Try my high protein hummus or check out my cottage cheese banana bread for another fun way to use cottage cheese. And stay tuned because I think a cottage cheese Alfredo sauce is coming next! 😏
Jump to:
- Why This Dietitian Loves This Recipe (And You Will Too!)
- Macros & Nutrition Information For This Recipe
- Key Ingredients
- What is the Best Cottage Cheese to Buy?
- Substitutions
- Recipe Variations
- How To Make This Recipe
- Equipment
- Storage
- Serving Suggestions
- Expert Tips for Making This Recipe
- Cottage Cheese Hack for Store Bought Pasta Sauces
- How to Make This Recipe Fit the Balanced Plate Framework
- FAQ
- Related
- Want to Learn About Nutrition?
- 📖 The Recipe
- Cottage Cheese Pasta Sauce - Easy Blender Recipe
- 💬 Comments
Why This Dietitian Loves This Recipe (And You Will Too!)
- Quick & Easy: Comes together in minutes—perfect for when a pasta craving strikes but time is tight.
- Minimal Cleanup: Just toss everything into a blender, and you're done!
- Creamy & Satisfying: All the indulgence of Alfredo or vodka sauce, but with more protein and less saturated fat.
- Delicious Flavor: Roasted red peppers add a gorgeous color and a subtle sweetness that balances the tangy cottage cheese.
- Protein-Packed: Each serving delivers approximately 10g of high-quality protein from cottage cheese and Parmesan. And that's just from the sauce alone!
- Versatile Base: Customize it with different herbs, spices, or add-ins to suit your taste.
- Budget-Friendly: Cottage cheese is a cost-effective alternative to heavy cream or specialty ingredients.
- Meal-Prep Friendly: Make it ahead and store it for quick, fuss-free weeknight meals.
Macros & Nutrition Information For This Recipe
Please remember though a recipe is much more than its nutritional content, and these numbers shouldn't solely dictate your food choices.
I have also previously written about the nuances of calorie counting.
If you were to serve this with chickpea pasta. One serving of chickpea pasta (56g dry weight) provides roughly 190 calories, 5g of fiber and 11g of protein.
If you were to serve this with one portion of regular pasta (56g dry weight) this typically provides 200 calories 2g fiber and 7g of protein.
Key Ingredients
Below are some ingredient notes. For the exact ingredient measurements and the full recipe, be sure to check the printable recipe card at the bottom.
- Cottage Cheese: Opt for full fat cottage cheese for the creamiest texture, though low-fat works too if you prefer. See below for more tips on choosing the best cottage cheese for your unique needs.
- Roasted Red Peppers: Jarred roasted red peppers are convenient and work perfectly, but if you have time, roasting your own will enhance the flavor even more.
- Garlic: Fresh is best for the brightest flavor, but pre-minced garlic or garlic powder is a good option if you are short on time.
- Parmesan Cheese: If you can use freshly grated Parmesan rather than pre-grated for superior melting and flavor.
- Olive Oil: A good quality extra virgin olive oil adds richness and healthy fats.
- Herbs and Spices: Oregano or an Italian herb blend work well here, bit you can change this up depending on your preferences. I've also used paprika because I just love it and add it to almost everything! And red pepper flakes are optional but add a bit of heat if you're into that kind of thing!
What is the Best Cottage Cheese to Buy?
Cottage cheese has been skyrocketing in popularity, and with that, I’ve been getting tons of questions about which brand or type to choose. So, I’ve put together my top recommendations along with a handy comparison table to make your decision easier. Hope this helps!
Low-Fat vs. Full-Fat Cottage Cheese
Cottage cheese typically comes in low-fat (1–2% milk fat), full-fat (4%), and double cream (6%) varieties. While the higher-fat versions offer a richer, creamier texture, the calorie difference between them is surprisingly small (see the chart below). If you enjoy the taste and texture of full-fat cottage cheese, there’s no major reason to avoid it! It’s not considered a low-calorie food by FDA or EFSA standards, but it’s also not overly calorie-dense.
Look for Live Cultures
For gut health benefits, you have the option of choosing a cottage cheese that contains probiotics or live and active cultures. Not all cottage cheeses have probiotics, so check the label for phrases like “live cultures” or “probiotic-rich.”
Watch the Sodium
If you consume a lot of cottage cheese, consider buying low sodium varieties. This aligns better with the American Heart Association’s recommendation of staying under 2,300 mg per day. A high sodium intake raises blood pressure in some people, potentially increasing the risk of heart disease.
Lactose-Free Options
If you're lactose intolerant or have IBS with lactose sensitivity, lactose-free cottage cheese is a great alternative. It offers the same protein and creamy texture without the digestive discomfort.
Overall I think cottage cheese is a fantastic addition to someone's diet. Its a whole food source of protein, packing over 24 grams per cup. It also provides some calcium (although not as much as other dairy foods) and is extremely versatile. It can be added to both baked goods, sweet treats and savory dishes.
Substitutions
Here are some tips to help you adjust the recipe to suit your individual dietary needs and preferences
- Lower in calories - use a low fat cream cheese and you can omit the olive oil fi you prefer.
- Gluten-Free: Simply pair with your favorite gluten-free pasta (I like chickpea or lentil pasta for extra protein).
- Dairy-Free: Unfortunately, this recipe relies heavily on dairy. For a dairy-free alternative, try my roasted red pepper pasta sauce which can be made without cheese.
- Vegetarian: This recipe is already vegetarian-friendly!
- Nut-Free: No modifications needed as this recipe is naturally nut-free, but always be sure to double check your ingredients.
Let me know in the comments if you do make any of these adjustments, I'd love to hear how it worked out! 💛
Recipe Variations
Standard Variations:
- Mushroom Umami: Add 1 cup of sautéed mushrooms to the sauce after blending for extra texture and umami flavor
- Herby Garden: Add 1 cup of fresh herbs like basil, parsley, and chives for a garden-fresh flavor
- Sun-Dried Tomato: Substitute half the roasted red peppers with ¼ cup of sun-dried tomatoes for a deeper, more intense flavor
- Spinach & Artichoke: Add 2 cups of fresh spinach and ½ cup chopped artichoke hearts to the warmed sauce
Seasonal Adaptations:
- Summer: Add fresh cherry tomatoes, mozzarella and basil on top before serving
- Fall: Incorporate ½ cup of roasted butternut squash or pumpkin into the blended sauce
- Winter: Add a pinch of nutmeg and stir in roasted Brussels sprouts after blending
- Spring: Top with fresh peas and mint for brightness
Scaling Options:
- For 2 servings: Use ½ cup cottage cheese, 6 oz roasted red peppers, 1 garlic clove, and half the seasonings
- For 8 servings: Double all ingredients and use a larger blender or work in batches
How To Make This Recipe
Below are the simple steps for how to make this pasta sauce recipe with visuals I hope are helpful! Don't forget to check out the recipe card at the bottom for the full recipe.
Step 1:
Blend the sauce ingredients: Combine cottage cheese, roasted red peppers, garlic, Parmesan, olive oil, seasonings, and spices in your blender. Blend on high until completely smooth and silky, about 1-2 minutes.
Step 2:
Adjust consistency: If the sauce seems too thick, add a splash of the reserved pasta water, a tablespoon at a time, until it reaches your desired consistency.
Step 3:
Heat the sauce: Transfer the blended sauce to a saucepan over medium heat. Warm it through for 3-4 minutes, stirring occasionally to prevent sticking. The sauce will thicken slightly as it heats.
Step 4:
Toss with pasta: Cook your favorite pasta according to package instructions, then drain and toss it with the warm sauce.
Step 5:
Garnish and serve: Top with extra Parmesan, fresh herbs, and a drizzle of olive oil if desired. Stir in anything else you would like to add e.g., more veg or a protein source.
Hint: Make sure to add salt to the water, when boiling your pasta. The salt penetrates the pasta as it cooks, seasoning it from the inside out, so every bite of pasta is flavorful.
This is so simple but delicious, my kids love it! And I really like it served with the fresh mozzarella too!
Eleanor
Equipment
Blender - I LOVE my ninja foodi and couldn't recommend it enough. Its a blender and food processor all in one.
Storage
Refrigerator: Store leftover sauce in an airtight container for up to 3 days. The sauce may thicken in the fridge, so add a splash of milk or water when reheating.
Freezer: While you can freeze this sauce, the texture may change slightly upon thawing due to the cottage cheese. If freezing, do so in portion-sized containers for up to 2 months. Thaw overnight in the refrigerator.
Make-Ahead: This sauce is perfect for meal prep! Make a double batch and refrigerate for quick pasta dinners throughout the week. You can also prepare the sauce up to 2 days in advance for serving guests. In fact, this is a good idea as the flavor will develop even more.
Serving Suggestions
- Top with fresh basil and torn mozzarella pieces that slightly melt into the warm pasta (my favorite way to enjoy this recipe)
- Pair with grilled chicken or shrimp for extra protein
- Garnish with toasted pine nuts or breadcrumbs for added texture
Other Uses For This Easy Cottage Cheese Sauce
- As a dip for veggies or crackers
- As a sauce for grilled chicken or fish
- Mixed into casseroles or grain bowls
Expert Tips for Making This Recipe
For the smoothest sauce, use a high-powered blender and blend for at least 60 seconds, even after it looks smooth.
Allow the sauce to heat thoroughly before adjusting the consistency with pasta water.
The sauce will continue to thicken as it cools, so make it slightly thinner than your desired final consistency.
Don't rinse your pasta after cooking — the starch helps the sauce cling better.
If you find the cottage cheese flavor too tangy, add an extra tablespoon of Parmesan or a teaspoon of honey or sugar to balance it.
Always salt your pasta water to enhance the flavor of your pasta. Salting after you have cooked it is not as effective.
Cottage Cheese Hack for Store Bought Pasta Sauces
If you have a store bought pasta sauce, you can make it extra creamy whilst keeping it healthy by mixing in some cottage cheese. Add to a blender or use a hand immersion blender to avoid lumps. This simple trick adds protein and creaminess without the need for heavy cream!
My clients that are trying to reduce their intake of saturated fat but love a creamy texture particularly adore this not so secret hack!
How to Make This Recipe Fit the Balanced Plate Framework
In my online dietitian consultations I am frequently preaching the balanced plate model with my clients.
Here are some ideas to adopt this recipe to fit the balanced plate framework.
Remember, not all meals have to be perfectly balanced but it can be a good place to start.
To create a balanced meal with this cottage cheese pasta sauce:
Protein: Already present in the cottage cheese and Parmesan. Add grilled chicken, mozzarella, shrimp, or white beans for an extra boost. You could also use a chickpea or lentil pasta instead of the usual kind.
Carbohydrates: Covered by the pasta. Choose whole grain or legume-based pasta for added fiber and nutrients.
Vegetables: Serve with a side salad or stir in vegetables like spinach, zucchini, or cherry tomatoes directly into the pasta.
Healthy Fats: Present in the olive oil and cheese. No additional fats needed unless desired.
A perfectly balanced plate would look like: ¼ plate of pasta with sauce, ¼ plate of additional protein if desired, and ½ plate of vegetables either mixed in or on the side. If you do a lot of exercise of if you are pregnant I would recommend ⅓ pasta and ⅓ veggies.
FAQ
Yes, ricotta makes a good substitute, though the sauce might be slightly less tangy and have a different texture. Blend it a bit longer to ensure smoothness. Ricotta also has less protein so I would recommend adding another protein source if making this swap.
Cottage cheese doesn’t melt in the same way that cheeses like mozzarella or cheddar do. Instead of turning into a smooth, stretchy consistency, it softens and blends into the sauce. If you simply stir it into hot pasta sauce, you'll still see the small curds. To remove the curds you would need to blend the cheese beforehand.
This can happen if the cottage cheese isn't blended thoroughly. Make sure to blend on high speed for at least 60 seconds, even after it looks smooth. Using a high-powered blender also helps.
You can blend spinach or kale right into the sauce for hidden vegetables, or stir in roasted vegetables, sautéed mushrooms, or cherry tomatoes after heating the sauce.
Pasta water contains starch, which helps emulsify the sauce, making it creamier and helping it cling to the pasta. It also enhances flavor since it’s lightly salted, unlike plain water, which can dilute the taste. If you forget to save pasta water, you can use regular water or a splash of milk, but for the best texture and flavor, pasta water is the way to go
Want to Learn About Nutrition?
Here are some nutrition education articles from a dietitian! And if you have any questions, feel free to reach out - I'm here to help.
📖 The Recipe
Cottage Cheese Pasta Sauce - Easy Blender Recipe
Equipment
Ingredients
- 1 cup cottage cheese (240g) full-fat or low-fat, I recommend full fat
- 1 12 oz jar roasted red peppers, drained 340g, drained weight of 220g
- 2 cloves garlic minced
- ¼ cup grated Parmesan cheese (28g) plus extra to sprinkle on top
- 1 tablespoon olive oil
- 1 teaspoon paprika
- ½ teaspoon dried oregano or Italian seasoning
- ½ teaspoon red pepper flakes optional, for a bit of heat
- Salt & black pepper to taste
- ¼ cup pasta water if needed to thin the sauce
Instructions
- Blend the sauce: In a blender or food processor, combine cottage cheese, roasted red peppers, garlic, Parmesan, olive oil, red pepper flakes, oregano, salt, and black pepper. Blend until completely smooth.1 cup cottage cheese, 1 12 oz jar roasted red peppers, drained, 2 cloves garlic, ¼ cup grated Parmesan cheese, 1 tablespoon olive oil, ½ teaspoon red pepper flakes, 1 teaspoon paprika, ½ teaspoon dried oregano or Italian seasoning, Salt & black pepper to taste
- Heat it up: Pour the sauce into a pan over medium heat and let it warm through for 3-4 minutes, stirring occasionally. If the sauce is too thick, add a splash of pasta water to loosen it up.¼ cup pasta water
- Toss with pasta: Cook your favorite pasta according to package instructions, then drain and toss it with the warm sauce.
- Serve & enjoy: Top with extra Parmesan, fresh basil, or a sprinkle of chili flakes for a finishing touch.
Notes
- Grilled chicken, shrimp, or fresh mozzarella balls for extra protein
- Sautéed spinach, mushrooms, zucchini, for extra veggies.
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