High Protein Creamy Roasted Red Pepper Pasta Recipe

Introduction

This High Protein Creamy Roasted Red Pepper Pasta is a delicious fusion of indulgent comfort and smart nutrition. Featuring a velvety sauce made from roasted red peppers and a protein-rich base like cottage cheese or Greek yogurt, it’s satisfying and nourishing. Perfect for quick dinners, healthy lunches, or meal prep, this dish is packed with bold flavor and ready in under 30 minutes.

Ingredients

• 12 oz (340g) penne pasta (or any pasta of your choice)
• 1 1/2 cups roasted red peppers (jarred or freshly roasted)
• 1 cup low-fat cottage cheese or plain Greek yogurt
• 2 tbsp olive oil
• 4 garlic cloves, minced
• 1 small yellow onion, chopped
• 1/4 cup grated Parmesan cheese (optional, for extra flavor)
• 1/2 tsp smoked paprika
• 1/4 tsp crushed red pepper flakes (adjust to taste)
• Salt and freshly ground black pepper, to taste
• 1/4 cup fresh basil or parsley, chopped (for garnish)
• 1/2 cup reserved pasta water (as needed for thinning the sauce)

Instructions

1. Step 1: Bring a large pot of salted water to a boil. Add the penne and cook according to package instructions until al dente. Reserve 1/2 cup of the pasta water before draining. Drain and set aside.
2. Step 2: In a large sauté pan, heat olive oil over medium heat. Add the chopped onion and cook for 3–4 minutes until softened. Add the minced garlic and cook for another 1–2 minutes until fragrant, being careful not to brown the garlic.
3. Step 3: In a high-speed blender or food processor, combine the roasted red peppers, cooked onion and garlic mixture, cottage cheese or Greek yogurt, smoked paprika, crushed red pepper flakes, and a generous pinch of salt and black pepper. Blend until smooth and creamy. Taste and adjust seasoning as needed.
4. Step 4: Pour the blended sauce back into the sauté pan. Simmer over low to medium heat for about 5 minutes to allow the flavors to meld. Stir in Parmesan cheese if using until melted. If the sauce is too thick, gradually add the reserved pasta water until you reach the desired consistency.
5. Step 5: Add the cooked pasta into the sauce and toss to coat evenly. Let it simmer together for another 2–3 minutes so the pasta absorbs some of the sauce.
6. Step 6: Remove from heat and sprinkle freshly chopped basil or parsley on top. Optionally, finish with extra Parmesan or cracked black pepper before serving. Serve hot and enjoy.

Tips & Variations

• Blend the cottage cheese or Greek yogurt thoroughly to ensure a smooth, creamy sauce without lumps.
• For meal prep, store the sauce and pasta separately to maintain fresh texture when reheating.
• Add grilled chicken, roasted vegetables, or chickpeas to increase protein and variety.
• Adjust crushed red pepper flakes for more or less heat according to your preference.
• Choose high-quality jarred roasted peppers without added sugar, or roast your own for best flavor.

Storage

Store leftover pasta in an airtight container in the refrigerator for up to 4 days. For best results, keep the pasta and sauce separate. If already combined, add a splash of water or milk before reheating to revive the creamy consistency. Reheat gently on the stove or in the microwave, stirring occasionally. Avoid freezing as the dairy-based sauce may separate upon thawing.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

How do I make this recipe vegan?

Use a dairy-free yogurt alternative and nutritional yeast instead of Parmesan cheese.

Can I use another type of pasta?

Absolutely! Whole wheat, chickpea, lentil, or gluten-free pasta all work well as substitutes.

High Protein Creamy Roasted Red Pepper Pasta Recipe

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★★★★★

4.7 from 61 reviews

This High Protein Creamy Roasted Red Pepper Pasta is a delicious fusion of indulgent comfort and smart nutrition. Featuring a velvety sauce made from roasted red peppers and a creamy protein-rich base like cottage cheese or Greek yogurt, this pasta dish is both satisfying and nourishing. Ideal for a quick dinner, healthy lunch, or meal prep, it’s packed with bold flavor, high in protein, and easy to whip up in under 30 minutes. Whether you’re looking for easy dinner ideas, a high-protein recipe, or just a new pasta favorite, this creamy roasted red pepper pasta checks all the boxes.

• Author: lea
• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes
• Yield: 4 servings 1x
• Category: Dinner
• Method: Stovetop
• Cuisine: American / Italian fusion
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

Pasta

• 12 oz (340g) penne pasta (or any pasta of your choice)

Sauce

• 1 1/2 cups roasted red peppers (jarred or freshly roasted)
• 1 cup low-fat cottage cheese or plain Greek yogurt
• 2 tbsp olive oil
• 4 garlic cloves, minced
• 1 small yellow onion, chopped
• 1/4 cup grated Parmesan cheese (optional, for extra flavor)
• 1/2 tsp smoked paprika
• 1/4 tsp crushed red pepper flakes (adjust to taste)
• Salt and freshly ground black pepper, to taste
• 1/2 cup reserved pasta water (as needed for thinning the sauce)

Garnish

• 1/4 cup fresh basil or parsley, chopped (for garnish)

Instructions

1. Cook the Pasta: Bring a large pot of salted water to a boil. Add the penne and cook according to package instructions until al dente. Reserve 1/2 cup of the pasta water before draining. Drain and set aside.
2. Sauté Aromatics: In a large sauté pan, heat olive oil over medium heat. Add the chopped onion and cook for 3–4 minutes until softened. Add the minced garlic and cook for another 1–2 minutes, just until fragrant without browning the garlic.
3. Blend the Sauce: In a high-speed blender or food processor, combine the roasted red peppers, cooked onion and garlic mixture, cottage cheese or Greek yogurt, smoked paprika, red pepper flakes, and a generous pinch of salt and black pepper. Blend until smooth and creamy. Taste and adjust seasoning as needed.
4. Simmer the Sauce: Pour the blended sauce back into the sauté pan. Simmer over low to medium heat for about 5 minutes to allow the flavors to meld. Add Parmesan cheese if using, and stir until melted. If the sauce is too thick, gradually add the reserved pasta water until you reach your desired consistency.
5. Combine Pasta and Sauce: Add the cooked pasta into the sauce and toss to coat evenly. Let it simmer together for another 2–3 minutes to ensure the pasta absorbs some of the sauce.
6. Garnish and Serve: Remove from heat and sprinkle freshly chopped basil or parsley on top. Optionally, finish with extra Parmesan or cracked black pepper before serving. Serve hot and enjoy your protein-rich comfort meal.

Notes

• Blending the sauce thoroughly ensures a smooth, creamy texture without lumps.
• For meal prep, store the sauce and pasta separately for best results when reheating.
• You can add grilled chicken, roasted vegetables, or chickpeas to increase nutrition and variety.
• Avoid overcooking the pasta as it will continue to soften in the sauce; aim for al dente.
• If the sauce is too thin, add reserved pasta water gradually to achieve desired consistency.
• Use high-quality roasted red peppers without added sugar for best flavor.
• Store leftovers in an airtight container in the refrigerator for up to 4 days; reheating gently on stove or microwave is recommended.

Keywords: high protein pasta, creamy pasta recipe, quick dinner, healthy pasta, easy dinner idea