Creamy Roasted Red Pepper Protein Pasta
This Creamy Roasted Red Pepper Protein Pasta is cozy, flavorful, and surprisingly nourishing. With roasted peppers and a touch of tomato blended into a creamy cottage cheese base, then finished with sautéed mushrooms, onions, and garlic for texture, it’s comfort food with a fresh twist. Cooking the chicken with the peppers infuses the sauce with rich, savory flavor, while using protein-packed lupini pasta and a sprinkle of parmesan takes it to the next level. Each serving delivers about 45g of protein, making it the perfect pasta night option when you’re craving something indulgent but still want to stay on track with your fitness goals.
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
Protein Options: You can swap chicken for shrimp, turkey, or even chickpeas to make this vegetarian-friendly.
Cheese Swap: Cottage cheese gives extra protein with a lighter texture; cream cheese works for a richer, indulgent sauce.
Pasta Options: Protein-packed pasta like lupini, chickpea, or edamame pasta works best. Regular pasta is fine, just lower the protein count.
Spice Level: Cayenne pepper is optional. Adjust to your taste or leave it out if you prefer a milder dish.
Texture Tip: Don’t over-blend the sauce. Leaving it slightly textured gives each bite more depth and makes the sauce feel more homemade.
Meal Prep: This pasta reheats well for 1–2 days in the fridge. Reheat gently on the stove or in the microwave, adding a splash of broth if it thickens too much.
Fresh Finish: Chopped green onions add brightness and a little crunch—don’t skip them!
Extra Flavor: A sprinkle of garlic powder in the sauce enhances the savory depth. Fresh garlic is sautéed for texture and aroma.
Serving Size: Recipe serves 4 generous portions. Adjust quantities if you want larger or smaller servings.