High Protein Rose Pasta Sauce with Cottage Cheese 

This silky, satisfying rose pasta sauce delivers creamy indulgence with a healthy twist—thanks to cottage cheese. Made in just 10 minutes, it layers sautéed shallots, garlic, tomato paste, and spice into a blender with cottage cheese and a splash of pasta water. The result? A velvety sauce that tastes rich enough to drink, yet packs a protein punch. Whether you're pairing it with protein pasta or regular noodles, it’s weeknight dinner magic that’s quick, nourishing, and irresistibly delicious. Perfect for the whole family. 

Ingredients

• For the Cottage Cheese Rose Sauce:
  
  

  • 2 tbsp olive oil (or butter)
    
    

  • 1 large shallot, finely chopped
    
    

  • 4 large cloves garlic, minced
    
    

  • 3 tbsp tomato paste
    
    

  • ¼ tsp salt
    
    

  • ¼ tsp black pepper
    
    

  • ¼ tsp red pepper flakes
    
    

  • 1½ cups cottage cheese (2%)
    
    

  • ½–¾ cup reserved pasta water
    
    

• For Serving:
  
  

  • 340 g box pasta, cooked
    
    

  • Parmesan cheese
    
    

  • Basil leaves (optional)
    
    

  • Drizzle of olive oil (optional)
    
    

Directions

1. Warm olive oil in a pan over medium heat. Add the chopped shallot and minced garlic, season with salt, black pepper, and red pepper flakes, then sauté until translucent, about 2–3 minutes.
   
   

2. Stir in the tomato paste, then remove the pan from heat. 

3. Transfer the shallot–garlic–tomato paste mixture into a high-speed blender. Add the cottage cheese. Blend until smooth and creamy.
   
   

4. With the blender running, gradually add ½ cup of reserved pasta water and continue blending until silky.
   
   

5. Return the blended sauce to the pan on low heat and gently warm it through. Add the cooked pasta and stir to coat. If needed, add extra pasta water (up to ¼ cup) for desired consistency.
   
   

6. Taste and adjust seasoning if necessary. Serve topped with parmesan, basil leaves, and a drizzle of olive oil if desired.
   
   

Nutrients

(Nutrition reflects the sauce alone, per serving—pasta not included)

• Calories: 154 kcal
  
  

• Carbohydrates: 8 g
  
  

• Protein: 12 g
  
  

• Fat: 9 g
  
  

• Saturated Fat: 2 g
  
  

• Polyunsaturated Fat: 1 g
  
  

• Monounsaturated Fat: 6 g
  
  

• Cholesterol: 11 mg
  
  

• Sodium: 463 mg
  
  

• Potassium: 274 mg
  
  

• Fiber: 3 g
  
  

• Sugar: 5 g