Make this Easy Cottage Cheese Tomato Sauce with just tomato sauce, cottage cheese, and Parmesan cheese for a high protein pasta meal. Ready in just 30 minutes!
Why Meal Prep Cottage Cheese Tomato Sauce Pasta
The cottage cheese tomato sauce pasta recipe has just 5 main ingredients and only requires the stove top and a blender. Meal prep doesn’t have to be difficult or take hours.
I focus on having protein, carbohydrates and fiber in my meals. The cottage cheese, ground turkey, and pasta provide protein. Protein repairs and builds muscles while keeping you satisfied at meals. Pasta provides carbohydrates and fiber. Carbohydrates give you energy and fiber keeps you feeling full. I add a side salad or vegetables with this meal prep for additional fiber.
Pasta with salad is one of my favorite meals that I never get tired of! I love meal prepping this cottage cheese tomato sauce pasta because it is delicious and provides 36 grams of protein.
Cottage Cheese Tomato Sauce Compared to Traditional Pink Sauce
I love pasta dishes with creamy sauces, but they are usually high in calories and saturated fat. Traditional pink sauce, also known as Parma rosa sauce and marinara alfredo sauce, are made with tomatoes and heavy cream. The heavy cream adds extra calories and fat that you might not want to eat on a daily basis for your fitness goals.
Cottage cheese is a great replacement for heavy cream as it provides the creamy taste with less calories and fat. I used a 2% milkfat cottage cheese that has 80 calories, 2.5 g fat, 3 g carbs, and 14 g protein per ½ cup serving.
One serving of this cottage cheese tomato sauce (just the sauce), provides 90 calories, 3.5 g fat, 8 g carbs, and 10.5 g protein. Traditional pink sauce provides about 220 calories, 18 g fat, 10 g carbs, and 7 g protein per serving. Cottage cheese is the winner here!
Ingredients
- Tomato sauce: Any canned tomato sauce will work.
- Cottage Cheese: Any cottage cheese can be used, but I recommend at least 2% milkfat to make it creamier.
- Parmesan cheese: Freshly grated parmesan cheese will provide traditional Italian flavors we know and love. You can leave this out of the sauce, but it will be less flavorful.
- Pasta: You can use your favorite pasta. Even regular pasta provides fiber and protein.
- Ground turkey: Any ground meat can be used. I used 93% lean, 7% fat ground turkey. I seasoned the ground turkey with oregano. You could also use Italian seasoning or garlic powder.
How to Make
- Cook the pasta following package instructions. Drain and set aside.
- In a medium skillet over medium heat, warm olive oil.
- Add ground turkey to skillet and season with oregano. Add salt if desired. Cook until turkey is browned. Crumble into smaller pieces while it cooks.
- Combine tomato sauce, cottage cheese, and Parmesan cheese in food processor or blender. Cover with lid and blend until smooth.
- Add drained pasta to ground turkey. Pour cottage cheese tomato sauce over turkey and pasta. Gently mix until sauce is evenly distributed.
- For meal prep, divide evenly among 4 meal prep containers. Top with additional Parmesan cheese and oregano. Enjoy!
Tips
- Be efficient while cooking. While the water is working towards boiling for the pasta, I start cooking the ground turkey. While both the pasta and turkey are cooking, I blend the cottage cheese tomato sauce.
- Use any blending device you have. I have made this sauce in one of those one serving smoothie blenders. Blend in 2 batches by dividing the ingredient amounts in half.
- Add vegetables to complete your meal prep. My easy go-to is adding frozen vegetables. Frozen vegetables will be ready to eat when you heat up your meal. Great time saver! If you have the time, sauté or roast zucchini or broccoli.
- Vegetarian? Replace ground turkey with chickpeas or tofu for protein.
How to Store
Store in airtight container in the refrigerator. According to the USDA, leftovers can be stored safely in the refrigerator for 4 days. My normal routine involves meal prepping on Sunday and eating those meals Monday through Friday and I have survived. However, I ensure that I reheat my meals thoroughly. If the food ever smells funky, then I toss it. Food-borne illnesses are not fun. Another option is to freeze a meal to last longer, however cottage cheese can become grainy when frozen and thawed altering the consistency.
More Meal Prep Recipes
- Easy Chicken Lentil Soup
- Healthy Lemon Garlic Shrimp Pasta
- Dijon Mustard Chicken and Spiced Sweet Potatoes Sheet Pan
- Easy Cottage Cheese Tomato Sauce Pasta Meal Prep
- Everything Bagel Chicken Nuggets in Air Fryer
- Easy High Protein Turkey Chili
Easy Cottage Cheese Tomato Sauce Pasta
Equipment
- 1 blender or food processor
Ingredients
- 8 oz dry pasta
- 1 lb ground turkey
- 2 tsp oregano
- 15 oz tomato sauce canned
- 1 cup cottage cheese 2% milkfat
- 1/4 cup Parmesan cheese grated
Instructions
- Cook the pasta following package instructions. Drain and set aside in pot.
- In a medium skillet over medium heat, warm olive oil.
- Add ground turkey to skillet and season with oregano. Add salt if desired. Cook until turkey is browned. Crumble into smaller pieces while it cooks.
- Combine tomato sauce, cottage cheese, and Parmesan cheese in food processor or blender. Cover with lid and blend until smooth.
- Add drained pasta to pan with turkey. Pour cottage cheese tomato sauce over turkey and pasta. Gently mix until sauce is evenly distributed. Serve with additional Parmesan cheese and oregano.
