High Protein Pasta Sauce

2 Bowls181 cals

We’re back with another easy and delicious cottage cheese recipe! This time? A High Protein Pasta Sauce made with cottage cheese that you only need 6 simple ingredients to make. It’s quick to make, healthy, and great for meal prep if you’re dieting.

Start this by taking out a stovetop pan and preheating it over medium heat. I used a 4.5 quart stainless sauté pan.

If you you’re using stainless, the easiest way to tell if your pan is preheated is by simply throwing some water into it. Sizzles and evaporates? It’s not hot enough. Beads and dances across the surface? You’re good to go.

Once preheated, add in 1 tablespoon of oil. Though I usually use olive oil, I like going with avocado when I have it for its high smoke point. Some other oils with high smoke points?

10 High Smoke Point Oils

  • Avocado Oil 480F (248C)
  • Safflower Oil 450F (232C)
  • Sunflower Oil 450F (232C)
  • Peanut Oil 450F (232C)
  • Hazelnut Oil 425F (218C)
  • Sesame Oil 410F (210C)
  • Canola Oil 400F (204C)
  • Coconut Oil 400F (204C)
  • Macadamia Oil 400F (204C)
  • Grapeseed Oil 390F (198C)

Continue with 2 teaspoons of minced garlic and let that cook for 1-2 minutes. You’ll know you’re ready for the next step when your garlic starts to brown.

From here, add in 1 can of fire roasted diced tomatoes (look for no salt added!) and 1 tablespoon of lemon juice. Keep everything moving while it cooks until most of your juices have cleared. This should take around 7-10 minutes.

Remove your pan from the heat to cool and take out a blender or food processor.

Add your mix into your blender followed by 3/4 cup of cottage cheese and 1/2 cup of broth. Blend those together until your high protein pasta sauce is smooth.

The higher in fat your cottage cheese is, the creamier your sauce will be. You can use fat free, low fat, or full fat depending on your macro goals for the day.

If you want a thinner sauce or your sauce ends up too thick, you can add in a bit more broth to thin it out.

Cottage Cheese Pasta

Here’s the part of the recipe where you choose what you want to pour this over. I’m going with pasta today but rice, meatballs, vegetables, and so on all work great. You don’t have to limit yourself to pasta!

You could also add into this cooked chicken, ground turkey, or even tuna for more protein.

Pro tip? Change up the flavor or add some heat to the recipe with herbs, seasonings, and/or spices! Here are some of my favorites to do to this recipe.

  • Chives
  • Oregano
  • Basil
  • Parsley
  • Cayenne Pepper
  • Crushed Red Pepper
  • Black Pepper
  • Italian Seasoning
  • Onion Powder
  • Sweetener (recipe dependent)

Meal prep tip? Make this high protein pasta sauce in bulk and store in the fridge so you always have some extra ready to go!

Ready for another cottage cheese recipe? How about this one?

High Protein Pasta Sauce Recipe

High Protein Pasta Sauce

Made using cottage cheese this High Protein Pasta Sauce recipe is delicious! It's quick to prep and uses 6 simple healthy ingredients.
5 from 3 votes
Print Pin Rate Save Recipe
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Course: Side Dish
Cuisine: American
Keyword: cottage cheese pasta sauce, cottage cheese sauce, healthy pasta sauce, high protein pasta sauce
Servings: 2 Bowls
Calories: 181kcal
Cost: $1.65

The Protein Chef is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.


  • 1 Tablespoon Oil - Your choice (I like Avocado for its high smoke point)
  • 2 Teaspoons Minced Garlic
  • 14.5 Ounces Diced Tomatoes - No Salt Added/Fire Roasted
  • 1 Tablespoon Lemon Juice
  • ¾ Cup Cottage Cheese
  • ½ Cup Bone Broth


  • Take out a stovetop pan and turn your burner on Medium Heat
  • Once it heats up add in your Oil and Minced Garlic
  • Let that cook for 1-2 minutes
  • Add in your Diced Tomatoes and Lemon Juice
  • Keep everything moving as it cooks until most of your juices have cleared (7-10 minutes)
  • Remove your pan from the heat to cool for a few minutes
  • Take out a blender or food processor and add that mix into it
  • Add in your Cottage Cheese and Broth
  • Blend everything together until smooth



This recipe makes enough to cover 8-10 ounces of pasta.
Calories in the WHOLE recipe with Low Fat Cottage Cheese:
*This is just the sauce. Add in your Pasta/Protein separately!
  • Calories: 363
  • Fat: 15g
  • Saturated Fat: 2.5g
  • Sodium: 680mg
  • Carbs: 29g
  • Fiber: 7g
  • Sugar: 14g
  • Protein: 28g
Calories Per Bowl (Makes 2) with Low Fat Cottage Cheese:
*This is just the sauce. Add in your Pasta/Protein separately!
  • Calories: 181
  • Fat: 7.5g
  • Saturated Fat: 1.2g
  • Sodium: 340mg
  • Carbs: 14.5g
  • Fiber: 3.5g
  • Sugar: 7g
  • Protein: 14g


Calories: 181kcal | Carbohydrates: 14.5g | Protein: 14g | Fat: 7.5g | Saturated Fat: 1.2g | Sodium: 340mg | Fiber: 3.5g | Sugar: 7g


  1. Brian on July 14, 2024 at 1:04 pm

    5 stars
    Great high protein low fat substitute for the classic recipe.

  2. esther on July 9, 2024 at 5:15 am

    5 stars
    good idea!!

  3. Vincent Jurek on July 8, 2024 at 7:46 pm

    This recipe is awesome & super easy to make. Thank you!

  4. Bernie on July 7, 2024 at 6:09 am

    5 stars
    This was way easier to make than I expected, thank you. We used it over a vegetable rice medley.

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