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Healthy High Protein Pasta Recipe with Creamy Tomato Sauce

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A quick and easy healthy high protein pasta with a creamy tomato sauce that is both nourishing and delicious, perfect for busy weeknights or meal prep.

Ingredients

Scale
  • 8 ounces high-protein pasta (chickpea or lentil-based, e.g., Banza or Barilla Protein+)
  • 1 tablespoon extra virgin olive oil
  • 1 small onion, finely chopped
  • 3 garlic cloves, minced
  • 14-ounce can crushed tomatoes (preferably San Marzano)
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • Pinch of red pepper flakes (optional)
  • 1/2 cup low-fat cottage cheese or Greek yogurt
  • 2 tablespoons fresh basil, chopped
  • Grated Parmesan or Pecorino Romano cheese (optional, for topping)

Instructions

  1. Bring a large pot of salted water to a boil. Add 8 ounces (225 grams) of high-protein pasta and cook according to package instructions, about 7 to 9 minutes, until al dente. Drain and set aside.
  2. While pasta cooks, heat 1 tablespoon olive oil in a large skillet over medium heat. Add finely chopped onion and sauté for 3-4 minutes until translucent and fragrant.
  3. Add minced garlic and cook for 30 seconds, being careful not to burn it.
  4. Pour in the crushed tomatoes, stir to combine. Add salt, black pepper, and red pepper flakes if using. Reduce heat to low and simmer for 10 minutes, stirring occasionally.
  5. Remove skillet from heat and stir in cottage cheese or Greek yogurt. For a smoother sauce, blend with an immersion blender or transfer carefully to a blender and blend until silky. Return to low heat and warm through for about 2 minutes without boiling.
  6. Add the drained pasta to the skillet and toss gently to coat. If sauce is too thick, add a splash of reserved pasta water to loosen.
  7. Stir in chopped fresh basil. Taste and adjust seasoning with more salt or pepper if needed.
  8. Serve immediately, optionally topped with grated Parmesan or Pecorino Romano cheese and a drizzle of olive oil.

Notes

Do not overcook the pasta; al dente texture is best. Sauté garlic and onions gently on medium heat to avoid bitterness. Blending the cottage cheese or Greek yogurt into the tomato sauce creates a creamy texture without heavy cream. Reserve some pasta water to adjust sauce consistency. Timing pasta and sauce simultaneously ensures a fresh, hot dish. For dairy-free, substitute yogurt with coconut or vegan yogurt. For gluten-free, use gluten-free high-protein pasta.

Nutrition

Keywords: healthy pasta, high protein pasta, creamy tomato sauce, quick dinner, meal prep, chickpea pasta, lentil pasta, vegetarian pasta

Find it online: https://atomicbite.com/healthy-high-protein-pasta-recipe-with-creamy-tomato-sauce-easy-step-by-step-guide/