Quick answer: Cottage cheese pasta uses a tub of cottage cheese blended with Parmesan, garlic and lemon as a creamy, high-protein sauce for pasta, spinach and peas. Each serving has about 485 calories and 34 g protein, costs about $1.55, takes 25 minutes and the recipe makes 4 servings. It tastes like a light Alfredo but delivers more protein than most chicken pasta dishes.
Cream sauces are mostly fat. Blend cottage cheese instead and you get a silky sauce where protein, not butter, does the heavy lifting, with no cottage-cheese texture left. This recipe is for anyone who wants a comforting bowl of pasta on a weeknight and still wants to hit their protein goal on a budget.
Cottage Cheese Pasta with Spinach and Peas
Pasta, spinach and peas in a blended cottage cheese and Parmesan sauce: 4 servings with about 34 g protein and 485 calories each, roughly $1.55 a serving.
| Prep time | 10 min |
|---|---|
| Cook time | 15 min |
| Total time | 25 min |
| Servings | 4 |
| Calories per serving | 485 |
| Protein per serving | 34 g |
| Cost per serving | about $1.55 ($6.20 per batch) |
| Allergens | Milk, Wheat |
Ingredients
- 8 oz (227 g) dry short pasta, such as penne or rotini
- 1 bag (12 oz / 340 g) frozen chopped spinach
- 1 cup (134 g) frozen peas
- 1 tub (24 oz / 680 g) 2% cottage cheese
- 1/2 cup (50 g) grated Parmesan
- 3 cloves garlic (9 g), minced
- 1 tbsp (14 g) olive or vegetable oil
- 1 tbsp (15 g) lemon juice
- Salt, black pepper and red pepper flakes to taste
Steps
- Boil the pasta. Bring a large pot of salted water to a boil and cook the pasta 1 minute less than the package says.
- Mellow the garlic. Meanwhile, warm the oil and garlic in a small pan over low heat for 1 to 2 minutes, until fragrant but not brown.
- Blend the sauce. Blend the cottage cheese, Parmesan, garlic oil, lemon juice and plenty of black pepper until completely smooth, about 1 minute.
- Add the vegetables. Add the frozen spinach and peas to the pasta pot for the last 2 minutes of cooking.
- Drain. Scoop out 1/2 cup of the pasta water, then drain the pasta and vegetables.
- Combine off the heat. Return everything to the pot with the heat off. Stir in the sauce and a splash of pasta water until creamy. Do not boil it again, or the sauce can turn grainy. Season and serve.
Nutrition per serving (estimate): 485 calories · 34 g protein · 61 g carbs · 12 g fat · 6 g fiber · 850 mg sodium.
How much protein is in cottage cheese pasta?
One serving has about 34 g of protein. Per serving, the cottage cheese gives about 18 g, the pasta about 7 g, the Parmesan about 4 g, the spinach about 3 g and the peas about 2 g; the rest comes from the smaller ingredients. Most of the protein is in the sauce, so you can cut the pasta for fewer calories without losing much protein. For more cheap recipes and a cost-per-protein table for 15 staple foods, see our guide to cheap high-protein meals.
How much does cottage cheese pasta cost per serving?
A pot for four costs about $6.20, or $1.55 per serving. The cottage cheese is almost half the cost and more than half of the protein.
| Ingredient | Cost in this recipe |
|---|---|
| Pasta | $0.69 |
| Frozen spinach | $1.26 |
| Frozen peas | $0.39 |
| Cottage cheese (24 oz) | $2.87 |
| Parmesan | $0.70 |
| Garlic | $0.19 |
| Oil | $0.04 |
| Lemon juice | $0.06 |
| Total batch | $6.20 |
| Per serving (4) | $1.55 |
Check unit prices on cottage cheese: the 24 oz store-brand tub we priced was 12 cents an ounce, and smaller tubs usually cost more per ounce. Pasta is priced at the August 2026 U.S. average for spaghetti and macaroni ($1.37 a pound, Bureau of Labor Statistics).
Does cottage cheese pasta taste like cottage cheese?
- Not once it is blended. Blending until completely smooth is the step that matters; a fork or whisk leaves curds.
- Keep the heat off when you add the sauce. Cottage cheese can split if it boils.
- Season boldly: black pepper, lemon and Parmesan turn the mild sauce into something close to Alfredo.
- Add a splash of milk or pasta water when reheating leftovers, because the sauce thickens in the fridge.
What can I substitute in cottage cheese pasta?
| Instead of | Use | Per-serving change |
|---|---|---|
| Nothing | 1/2 lb ground turkey, browned and stirred in (more protein) | +100 cal, +10 g protein, +$0.25 |
| Cottage cheese | Plain nonfat Greek yogurt, same amount (tangier) | −35 cal, +0 g protein, −$0.10 |
| 8 oz pasta | 6 oz pasta (lower-calorie) | −55 cal, −2 g protein, −$0.04 |
| 1/2 cup Parmesan | Leave it out | −50 cal, −4 g protein, −$0.18 |
For a gluten-free version, use gluten-free pasta (not priced here); chickpea or lentil pastas also add protein. Most Parmesan is made with animal rennet, so vegetarians should look for a vegetarian hard cheese.
Which allergens does cottage cheese pasta contain?
This recipe contains Milk, Wheat. Use gluten-free pasta to make it wheat-free. There is no good dairy-free swap, because the sauce is the cottage cheese. Always check labels: packaged foods (broth, sauces, tortillas, protein powder) can contain allergens or be made in shared facilities.
Can I meal prep cottage cheese pasta?
Yes, for 3 to 4 days in the fridge. Store it in airtight containers and reheat with a tablespoon of water or milk, stirring halfway, until hot. We do not recommend freezing it: the cottage cheese sauce turns grainy when thawed. The USDA rule of thumb: refrigerate within 2 hours, eat within 3 to 4 days, freeze up to 3 to 4 months for best quality and reheat to 165°F. USDA Food Safety and Inspection Service
More high-protein recipes to try
Frequently asked questions
How many calories and how much protein are in cottage cheese pasta?
Each of the 4 servings has about 485 calories and 34 g protein.
How much does cottage cheese pasta cost?
About $6.20 for 4 servings, or $1.55 per serving, using Walmart.com and Bureau of Labor Statistics prices checked in October 2026.
Can I use Greek yogurt instead of cottage cheese in pasta?
Yes. The same amount of plain nonfat Greek yogurt gives a tangier sauce with about 35 fewer calories and about the same protein per serving. Keep the heat off so it does not split.
Can you freeze cottage cheese pasta?
It is not recommended, because the sauce turns grainy. It keeps 3 to 4 days in the refrigerator; reheat with a splash of water or milk.
Key takeaways
- 485 calories and 34 g protein per serving, $1.55 a serving, 4 servings in 25 minutes.
- Best as a weeknight dinner that doubles as next-day lunch.
- Blend the cottage cheese until smooth and add it off the heat; add browned turkey if you want even more protein.
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How we calculated nutrition and cost: calories and protein are estimates computed from standard USDA FoodData Central values for each ingredient (SR Legacy entries), rounded to the nearest 5 calories and 1 gram. Costs use Walmart.com online prices checked on October 8, 2026 and U.S. city average prices from the Bureau of Labor Statistics (August 2026), charged only for the amount the recipe uses; salt, pepper and water are not included in the cost, and sodium figures exclude salt you add while cooking. Brands, stores and prices vary, so check your labels and receipts.
Not medical advice. This recipe is general information for healthy adults, written by our editorial team. Talk with your doctor or a registered dietitian before changing your diet, especially if you have kidney disease, diabetes, food allergies or another health condition.
