Craving protein pasta that’s both delicious and satisfying? This creamy roasted red pepper pasta packs about 45g of protein per serving while staying cozy, flavorful, and indulgent—proof that healthy comfort food does exist.
How I feel about peppers…
When I was a kid, I hated peppers of all shapes and sizes. It wasn’t about the spice—that never bothered me—but the flavor itself. Even the mildest pepper would have me spitting out my food. With an Italian mom, that was a big problem, especially on pizza night when I would beg her not to order the kind loaded with peppers.
Fast forward to adulthood, and while peppers still aren’t my favorite, I’ve learned to appreciate them in the right setting. Every now and then, especially when the weather turns chilly, I get hit with a craving for that rich, roasted flavor. That’s how this Creamy Roasted Red Pepper Protein Pasta came to life—comforting, hearty, and just peppery enough without being overwhelming. It’s the perfect balance for someone like me: not a pepper lover, but someone who can’t resist this dish when the craving strikes.
What makes it so good?
So what makes this dish work? It’s all about balance. The roasted red peppers and just a touch of tomato create a sweet, smoky base that feels rich without being heavy. Blending that with cottage cheese (or cream cheese, if you prefer) gives you a sauce that’s creamy, silky, and surprisingly high in protein — a total win for both flavor and nutrition.
But here’s the twist: instead of stopping there, I add mushrooms, onions, and garlic after blending. That way, you still get bits of texture in every bite. It’s not your typical smooth red pepper cream sauce — it has body, depth, and a heartiness that makes it feel more like a full meal than just a pasta topping.
The best part? It’s versatile. You can pair it with chicken, shrimp, or even chickpeas to boost the protein even more. It’s cozy enough for a chilly night, but light enough that you won’t feel weighed down. Comfort food, but with a fresh, wholesome edge.
Pasta That Meets Your Goals
Here’s the thing: pasta gets a bad reputation if you’re someone who’s trying to stay on track with fitness goals. But this recipe proves you don’t have to choose between comfort food and nutrition, from a certified Italian. By starting with chicken in the pan, the peppers and tomatoes soak up all that savory flavor, giving the sauce a deeper, richer base. When the chicken is added back in, every bite has that extra layer of seasoning cooked right into it.
Then comes the real secret: cottage cheese blended into the sauce. It keeps things creamy and decadent while adding a surprising amount of protein. Pair it with protein pasta like Brami, which is the closest brand I’ve found to tasting like traditional pasta while giving you way more protein and fiber, and this dish becomes more than just pasta—it’s a balanced meal that fuels your body while still tasting indulgent.
It’s the kind of dish that feels like a weekend comfort food splurge, but it actually supports your weekday wellness goals. Cozy, satisfying, and nutrient-packed… it’s proof that pasta doesn’t have to be off the table when you’re focusing on health.
💪 Nutrition Highlights (per serving)
- Protein: ~45g
- Calories: ~480–520 (depending on pasta brand & cheese amount)
- Carbs: ~35–40g
- Fat: ~12–15g
- Fiber: ~8–10g
✨ Why you’ll love it: This pasta is hearty and creamy while still delivering a serious protein boost. Pairing chicken, cottage cheese, and protein pasta makes it filling, nourishing, and perfect if you’re looking for comfort food that also supports your fitness goals.
Without further ado, let’s dive in!
how to make Creamy Roasted Red Pepper Protein Pasta
Creamy Roasted Red Pepper Protein Pasta
Ingredients
Chicken & Sauce Base:
- 1 lb chicken breast cut into bite-sized pieces
- 3 large red peppers roasted and chopped
- 1 small tomato chopped
- 1 tsp dried Italian herbs or 1 tbsp fresh
- ¼ tsp cayenne pepper optional, for heat
- Salt and pepper to taste
Vegetables & Flavor:
- 1 cup mushrooms chopped
- 1 medium red onion chopped
- 2 cloves garlic minced
- 1 –2 tsp olive oil
- ½ tsp garlic powder optional, for extra flavor
- ½ cup low-fat cottage cheese or cream cheese
Pasta & Topping:
- 8 oz protein pasta e.g., Brami lupini pasta
- 2 tbsp parmesan cheese grated
- 2 –3 green onions chopped for garnish
Instructions
- Heat a large pan over medium heat with a little olive oil.
- Add the chicken pieces and cook until lightly browned but not fully cooked through.
- Add chopped red peppers, tomato, Italian herbs, cayenne (if using), salt, pepper, and garlic powder.
- Cook for 8–10 minutes, stirring occasionally, until peppers are softened and fragrant.
- Transfer the cooked peppers, tomato, and any pan juices to a blender.
- Add cottage cheese (or cream cheese) and blend until mostly smooth. You want it creamy but still textured.
- In the same pan, heat 1–2 tsp olive oil over medium heat.
- Add mushrooms, onions, and garlic. Sauté for 4–5 minutes until softened and golden.
- Pour the blended pepper-cottage cheese mixture back into the pan with the sautéed vegetables.
- Stir to combine and cook for another 3–4 minutes until everything is heated through.
- Add the cooked chicken back to the pan, stirring to coat in the sauce.
- Meanwhile, cook protein pasta according to package instructions. Drain and set aside.
Serve:
- Toss the pasta with the creamy red pepper sauce and chicken.
- Sprinkle with parmesan and chopped green onions for freshness.
- Serve warm and enjoy!
Notes
I hope you love this Creamy Roasted Red Pepper Protein Pasta as much as I do! It’s cozy, packed with flavor, and a simple way to enjoy a protein-packed, healthy comfort meal any night of the week. If you give it a try, I’d love to hear how it turned out — leave a comment below or tag me on social media so I can see your delicious creations. Don’t forget to share this recipe with friends who could use a hearty, protein-filled pasta night. Happy cooking! 🍝💖
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