This High Protein Roasted Red Pepper Pasta has been a staple in my weeknight rotation ever since I tweaked a classic creamy red pepper sauce to be higher in protein and lighter on the palate. I first developed this version during a busy season when I wanted something that felt indulgent but would also keep me satisfied for hours. Swapping heavy cream for full-fat cottage cheese was a small experiment that turned into a revelation: the texture becomes velvety, the tang lifts the flavors, and the protein content jumps without losing any of the comfort.

What makes this dish special is the balance between the sweet, roasted peppers and the savory browned meats—lean ground chicken and mild Italian pork sausage. The sauce clings to short-cut pasta like mezze rigatoni, filling each tube with creamy flavor and meaty bite. Family members who usually avoid cottage cheese were surprised to discover the richness; it melts into the sauce and becomes almost indistinguishable from cream, while contributing a pleasing body and extra protein per serving.

Ingredients

• Dry pasta: 1 pound short-cut pasta such as mezze rigatoni or penne—choose a shape that catches sauce inside the tubes. I prefer mezze rigatoni because each bite gets sauce inside the ridges; Barilla or De Cecco hold texture well.
• Lean ground chicken: 1 pound. Look for 93% lean or similar for best texture; it browns quickly and absorbs the sauce flavors without being greasy.
• Mild Italian pork sausage: 1 pound, casings removed. Choose a quality brand; the seasoning in the sausage contributes much of the savory backbone.
• Grated Parmesan cheese: 3/4 cup grated (freshly grated Parmigiano-Reggiano preferred). Adds salty umami and helps the sauce finish silky when stirred in off the heat.
• Dry white wine: 1/2 cup (4 fl oz). A simple Pinot Grigio or Sauvignon Blanc to deglaze the pan and add brightness—optional but recommended.
• Olive oil: 1 teaspoon to help brown the meats. Use extra virgin if that’s what you have; it adds a subtle fruitiness.
• Fresh basil: For serving, chopped, to bring freshness and lift the cooked flavors.
• For the roasted red pepper sauce: 1 1/2 cups full-fat cottage cheese (Breakstone's 4% works beautifully), one 12.9-ounce jar roasted red peppers, drained, 6–8 fresh basil leaves, 3/4 teaspoon garlic-and-herb seasoning, 1/2 teaspoon kosher salt, and 1/4 teaspoon red pepper flakes for a touch of heat.

Instructions

Make the sauce: Add 1 1/2 cups full-fat cottage cheese, the drained jar of roasted red peppers (12.9 oz), 6–8 fresh basil leaves, 3/4 teaspoon garlic-and-herb seasoning, 1/2 teaspoon salt, and 1/4 teaspoon red pepper flakes into a blender. Blend on high until completely smooth, about 45–60 seconds. The cottage cheese will emulsify with the peppers into a thick, velvety sauce—if the mixture is too stiff, add 1–2 tablespoons water or milk to help it blend. Cook the pasta: Bring a large pot of salted water to a rolling boil and add 1 pound short pasta. Cook to about 1 minute shy of al dente according to package instructions—this allows the pasta to finish cooking in the sauce and absorb flavor. Reserve 1 cup of the starchy pasta water before draining. Brown the meats: While the pasta cooks, heat 1 teaspoon olive oil in a large skillet over medium-high heat until shimmering. Add 1 pound lean ground chicken and 1 pound removed-casing mild Italian pork sausage. Break into small pieces with a spatula and cook, stirring occasionally, until browned and cooked through, about 6–8 minutes. Look for a light caramelization on the meat for depth of flavor. Deglaze and combine: Make a small well in the center of the skillet and pour in 1/2 cup dry white wine. Scrape the brown bits off the pan and allow the wine to reduce for 1–2 minutes until the alcohol scent dissipates. Lower heat to low and stir in the blended red pepper sauce. Let the sauce simmer gently for 3–4 minutes so the flavors meld; do not boil aggressively—gentle simmering helps the cottage cheese integrate without splitting. Finish and serve: Drain the pasta and immediately add it to the skillet with sauce. Turn off the heat and stir in 3/4 cup grated Parmesan until it melts into the sauce. Add reserved pasta water, a tablespoon at a time, to reach desired consistency—about 1/4 to 3/4 cup depending on how saucy you like it. Serve hot with extra Parmesan and fresh chopped basil.

Storage Tips

Allow the pasta to cool slightly before storing to prevent excess condensation. Place portions in shallow airtight containers and refrigerate for up to 5 days. For longer storage, freeze in meal-sized portions in freezer-safe containers for up to 3 months; label with date. When reheating from frozen, thaw overnight in the refrigerator and rewarm gently in a skillet over medium-low heat with 2–4 tablespoons of chicken stock or milk to restore silkiness. Microwaving from chilled works too—stir halfway through and add a splash of liquid to avoid dryness.

Ingredient Substitutions

If you need dairy-free, substitute a high-protein silken tofu or unsweetened plain cashew yogurt for cottage cheese and use a vegan Parmesan-style topping—note the texture will be slightly different and less tangy. For gluten-free needs, use 1 pound of gluten-free short pasta and slightly reduce the stirring time since some GF pastas become soft quicker. Swap mild Italian pork sausage for turkey or chicken sausage for lower fat; increase salt slightly if the new sausage is very mild. To reduce sodium, use low-sodium parmesan and omit added salt in the sauce.

Serving Suggestions

Serve with a crisp green salad dressed in lemon vinaigrette to cut the richness, or pair with roasted asparagus or sautéed spinach for a green, seasonal side. Garnish each plate with extra grated Parmesan and fresh basil chiffonade for color. For an elegant dinner, spoon onto warm plates and finish with a drizzle of good extra virgin olive oil and cracked black pepper. Add lemon zest for a bright accent if serving at a spring or summer meal.

Cultural Background

The flavors here are rooted in Italian-American traditions—roasted peppers and Parmesan are Mediterranean staples, while the combination of ground meat and sausage is classic comfort fare. Using cottage cheese as a creamy base is a modern American twist that keeps the dish lighter while preserving the luscious mouthfeel typical of cream-based pastas. This adaptation reflects a growing trend of healthier swaps that maintain authentic flavor profiles.

Seasonal Adaptations

In summer, use fire-roasted fresh peppers or char fresh red bell peppers on the grill before blending for peak sweetness. In winter, add a pinch of smoked paprika and swap fresh basil for a spoonful of pesto stirred in at the end for a heartier, deeper flavor. During holidays, swap mild sausage for spicy fennel sausage and finish with toasted pine nuts for crunch.

Meal Prep Tips

For stress-free weeknight dinners, blend the sauce in advance and store it in the refrigerator for up to 3 days. Brown the meats and cool completely before refrigerating separately; when ready, reheat the skillet, add the sauce, bring to a gentle simmer, and toss with freshly cooked pasta. Portion into individual microwave-safe containers for grab-and-go lunches—add a sprinkle of fresh basil and a wedge of lemon to brighten before eating.

There’s a real pleasure in making something that tastes indulgent yet supports a protein-rich lifestyle—this recipe hits that sweet spot. It’s approachable, forgiving, and consistently earns compliments whether served to friends or enjoyed as a family dinner. Try it once and you’ll find your own tweaks that make it part of your rotation.