This High Protein Roasted Red Pepper Pasta has become my go-to when I want a comforting, crowd-pleasing dinner that does not compromise on nutrition. I first developed this combination on a week when I wanted the feel of a decadent cream sauce without reaching for heavy cream. Using cottage cheese as the creamy backbone gave the dish a silky texture, packed an unexpected amount of protein, and kept the sauce light and tangy. The finished plate balances sweet roasted red peppers, bright basil, and the savory punch of chicken and mild Italian pork sausage. Everyone at the table always asks for seconds.

I discovered this version while cleaning out the fridge and pantry: a jar of roasted red peppers, a tub of cottage cheese, and two pounds of meat waiting to be turned into something special. The sauce blends to a smooth consistency and clings to short-cut pasta like mezze rigatoni, creating a satisfying bite. The dish shines because of contrasts: soft creamy sauce, slightly chewy pasta, and the textural pockets of broken-up sausage and chicken. It is fast, flexible, and reliably delicious for weeknight dinners, meal prep, or feeding a hungry group.

Ingredients

• Dry pasta: 1 pound of short-cut pasta such as mezze rigatoni. Short tubes hold the sauce beautifully. Look for durum wheat semolina pasta from brands like Barilla or De Cecco for a firm al dente texture.
• Ground chicken: 1 pound of lean ground chicken. Use fresh or thawed ground chicken labeled 93 to 99 percent lean for lower fat without drying out the meat. Breaking it into small pieces gives even bites throughout the dish.
• Mild Italian pork sausage: 1 pound, casings removed. The sausage adds seasoning and fat for richness. Choose a mild option if you prefer subtle spice; hot works as well if you like heat.
• Parmesan cheese: 3/4 cup grated Parmesan (about 32 grams measured by volume). Freshly grated Parm melts into the sauce better than pre-grated shakers; I like BelGioioso or Parmigiano-Reggiano for flavor.
• White wine: 1/2 cup dry white wine (4 fl oz). Use a dry bottle you would drink, like Pinot Grigio or Sauvignon Blanc; the wine deglazes the pan and adds acidity that brightens the sauce.
• Olive oil: 1 teaspoon extra virgin olive oil to start the browning of the meat. A quality EVOO enhances aroma without overpowering the sauce.
• Fresh basil: Fresh chopped basil for serving and 6 to 8 basil leaves blended into the sauce for a bright, herbaceous note.
• Roasted red pepper sauce: 1 1/2 cups full-fat cottage cheese (Breakstone's 4% or similar), one 13 ounce jar of roasted red peppers drained, 6 to 8 fresh basil leaves, 3/4 teaspoon garlic and herb seasoning, 1/2 teaspoon salt, and 1/4 teaspoon red pepper flakes. The cottage cheese creates the creamy base while peppers provide sweetness and color.

Instructions

Prepare the sauce: Place 1 1/2 cups cottage cheese, one 13 ounce jar of drained roasted red peppers, 6 to 8 basil leaves, 3/4 teaspoon garlic and herb seasoning, 1/2 teaspoon salt, and 1/4 teaspoon red pepper flakes into a blender. Blend until completely smooth and set aside. The cottage cheese will emulsify with the peppers to form a silky, slightly tangy cream without the heaviness of dairy cream. Cook the pasta: Bring a large pot of salted water to a rolling boil and cook 1 pound of short-cut pasta to about 1 minute shy of al dente, following package directions. Reserve 1 cup of the pasta cooking water before draining; the starchy water helps adjust sauce consistency and improves adhesion to the pasta. Brown the proteins: While the pasta cooks, heat 1 teaspoon olive oil in a large skillet over medium-high heat until shimmering. Add 1 pound ground chicken and 1 pound mild Italian pork sausage with casings removed. Break the meats into small pieces and cook until no longer pink and just beginning to brown, about 6 to 8 minutes. The browning adds flavor through Maillard reactions, so do not overcrowd the pan. Deglaze the pan: Make a small well in the center of the skillet and add 1/2 cup dry white wine. Allow it to bubble and reduce for 1 to 2 minutes, scraping up browned bits from the bottom. This concentrates flavor and removes raw alcohol while keeping brightness in the sauce. Finish the sauce in the skillet: Pour the blended roasted red pepper and cottage cheese mixture into the skillet with the meat, stir to combine, and reduce heat to low. Let the sauce simmer gently for 3 to 4 minutes so flavors meld and the sauce warms through. Keep stirring occasionally to prevent sticking. Combine pasta and sauce: Drain the pasta and immediately add it to the skillet with the sauce. Turn off the heat and stir in 3/4 cup grated Parmesan until melted. Add reserved pasta water, a few tablespoons at a time, until the sauce reaches desired coating consistency; typically 1/4 to 1/2 cup will loosen it, up to 1 cup for a saucier finish. Serve topped with extra Parmesan and chopped fresh basil.

Storage Tips

Allow the pasta to cool slightly before transferring to airtight containers to avoid trapping steam and altering texture. In the refrigerator, keep for up to five days; label containers with the date. For freezing, portion into meal-sized containers or heavy-duty freezer bags, removing excess air, and freeze up to three months. Thaw overnight in the refrigerator before reheating. When reheating, use a splash of stock or milk and warm gently on low so the sauce loosens without drying. Avoid prolonged high heat to maintain a creamy texture.

Ingredient Substitutions

If you prefer a dairy-free version, substitute full-fat silken tofu blended with a splash of lemon juice for the cottage cheese to mimic creaminess; note this will lower protein slightly but keep a smooth texture. Swap the pork sausage for spicy turkey sausage or omit it and increase chicken for a milder flavor. Use gluten-free short pasta to make the dish gluten-free, though cooking times may vary. For vegetarian adaptations, replace both meats with extra-firm tofu or a meatless crumbled product and add a tablespoon of olive oil for mouthfeel.

Serving Suggestions

Serve with a crisp green salad dressed simply with lemon and olive oil to cut through the richness. A side of roasted vegetables like broccoli or asparagus adds color and fiber. For presentation, sprinkle extra grated Parmesan and torn basil leaves over the top and finish with a light drizzle of good olive oil. Pair with a chilled glass of the same dry white wine used in cooking for harmony. This dish works well for casual family dinners or potluck gatherings because it holds its texture and flavor after sitting.

Cultural Background

This plate is rooted in Italian-American comfort traditions where creamy sauces and cured or seasoned meats pair with pasta. Roasted red peppers are commonly used across Mediterranean cuisines for their sweet, smoky flavor and vibrant color. The idea of using cottage cheese in place of cream is a modern adaptation that blends nutrition-conscious home cooking with classic Italian flavor profiles, keeping the spirit of hearty pasta dinners while leaning into higher protein and lower saturated fat.

Seasonal Adaptations

In summer, boost fresh flavor by stirring in chopped sun-ripened tomatoes and extra basil at the end. In cooler months, swap basil for a touch of chopped rosemary and add roasted mushrooms for an earthier profile. For holiday menus, consider adding a handful of toasted pine nuts and a small amount of grated Pecorino in place of some Parmesan for a sharper finish. Adjust the red pepper flakes to suit seasonal crowd tolerance for heat.

Meal Prep Tips

Make the sauce ahead and store in a sealed container for up to two days; this cuts active dinner time to 15 to 20 minutes since you only brown the meats and cook pasta. Portion full meals into microwave-safe containers for grab-and-go lunches. When assembling for meal prep, undercook pasta slightly so it does not become mushy when reheated. Include a small separate container of extra Parmesan and fresh basil so each serving tastes freshly finished when eaten later.

This dish bridges everyday practicality and special-occasion flavor. It is easy to adapt, full of protein, and flexible enough to please the youngest and oldest palates. Try it once and you will find reasons to make it again and again.