High Protein Creamy Roasted Red Pepper Pasta

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Creamy, rich, and unbelievably satisfying — this High Protein Creamy Roasted Red Pepper Pasta is everything you crave in a cozy bowl of pasta, but with a nutritious twist. The vibrant roasted red peppers blend into a velvety sauce that clings to every piece of penne, delivering layers of smoky sweetness, a touch of garlic, and that irresistible creamy texture. Best of all, it’s secretly packed with protein, making it a guilt-free indulgence you’ll want on repeat.

Perfect for busy weeknights or weekend comfort meals, this dish doesn’t just please your tastebuds — it fuels your body too. Whether you’re vegetarian, fitness-focused, or simply looking for a meatless meal that keeps you full, this pasta delivers. It’s one of those rare recipes where healthy and indulgent live in delicious harmony.

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Why You’ll Love This High Protein Creamy Roasted Red Pepper Pasta

• Creamy, indulgent texture without heavy cream overload.
• Naturally high in protein thanks to blended cottage cheese or Greek yogurt.
• Easy to make with minimal prep and under 30 minutes from start to finish.
• Meal prep friendly and reheats beautifully.
• Customizable — add veggies, chicken, or tofu if you’d like.

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Preparation Phase & Tools to Use

To make this pasta perfectly smooth and creamy, the following tools are key:

• High-Speed Blender or Food Processor: Essential for blending the roasted red peppers and protein source into a silky sauce.
• Large Pot: For boiling the pasta evenly without sticking.
• Sauté Pan or Skillet: To simmer and thicken the sauce once blended.
• Silicone Spatula: Helps scrape every last bit of that creamy sauce out of the blender.
• Measuring Cups and Spoons: To ensure a balanced flavor and protein-packed blend.

Each tool plays a role in helping the dish come together quickly while preserving its luscious, creamy consistency.

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Preparation Tips

Roast your red peppers fresh for the best flavor, but jarred roasted red peppers work wonderfully in a pinch. If using cottage cheese as your protein source, blend it thoroughly until it’s smooth and lump-free before combining it with other ingredients. Cook your pasta just until al dente, as it will continue to soften slightly once tossed in the warm sauce. Always reserve a bit of pasta water — it’s perfect for loosening the sauce if needed. And finally, don’t forget the seasoning; a generous pinch of salt and a dash of freshly ground pepper makes the sauce come alive.

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Ingredients for this High Protein Creamy Roasted Red Pepper Pasta

• 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)

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Step 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.

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Step 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. Do not brown the garlic.

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Step 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.

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Step 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.

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Step 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.

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Step 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.

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Notes

For a smoother sauce, always blend your protein base thoroughly — this ensures there are no lumps and the sauce turns out velvety. If you’re meal prepping, store the sauce and pasta separately to keep the texture fresh when reheating. You can add grilled chicken, roasted vegetables, or even chickpeas to increase the nutrition and variety in this pasta.

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Watch Out for These Mistakes While Cooking

• Overcooking the pasta: It will continue to soften when tossed with the hot sauce. Always aim for al dente.
• Skipping the blending step: Cottage cheese or Greek yogurt must be fully blended for the creamy texture — don’t shortcut this.
• Adding too much pasta water: Add it gradually to prevent thinning the sauce too much.
• Forgetting to season adequately: Under-seasoned sauce can taste flat. Salt is key to enhancing the flavors.
• Using low-quality red peppers: Choose jarred roasted peppers with no added sugar or roast your own for the best depth of flavor.

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Storage Instructions

Store leftover pasta in an airtight container in the refrigerator for up to 4 days. For best results, keep the pasta and sauce separate, but 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. This dish is not ideal for freezing due to the dairy-based sauce, which may separate upon thawing.

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Estimated Nutrition (per serving, based on 4 servings)

• Calories: 430 kcal
• Protein: 25g
• Carbohydrates: 45g
• Fat: 18g
• Saturated Fat: 5g
• Fiber: 4g
• Sugar: 6g
• Sodium: 520mg
• Cholesterol: 20mg

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Frequently Asked Questions

How do I make this recipe vegan?

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

Can I use another type of pasta?

Absolutely! Feel free to substitute with whole wheat, chickpea, lentil, or gluten-free pasta.

What protein source is best — cottage cheese or Greek yogurt?

Both work great. Cottage cheese offers a slightly thicker sauce, while Greek yogurt gives a tangy note.

Can I add meat to this pasta?

Yes! Grilled chicken, shrimp, or even turkey sausage go great with this sauce.

Can I make the sauce ahead of time?

Definitely. Store the sauce in an airtight container in the fridge for up to 4 days.

Is this recipe good for meal prep?

Very much so. Just store pasta and sauce separately to keep textures intact.

How spicy is this dish?

It has a mild kick from the red pepper flakes, which you can adjust up or down.

What if I don’t have a blender?

A food processor works too. If neither is available, use jarred pasta sauce and stir in cottage cheese until creamy, though the texture won’t be as smooth.

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Conclusion

High Protein Creamy Roasted Red Pepper Pasta combines comfort with clean eating in the most satisfying way. With a creamy texture and rich flavor that feels indulgent but fuels your body, it’s a must-try for pasta lovers looking to boost their protein intake. Perfect for weeknight dinners, quick lunches, or prep-ahead meals, this dish checks all the boxes: easy, nutritious, and absolutely delicious.

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