Easy Cottage Cheese Tomato Sauce Pasta Meal Prep

High-protein pasta meal made with cottage cheese tomato sauce. Get 36 g protein made in under 30 minutes!

cottage cheese tomato sauce pasta

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 Banza pasta provide protein. Protein repairs and builds muscles while keeping you satisfied at meals. The Banza pasta provides carbohydrates and fiber. Carbohydrates give you energy and fiber keeps you feeling full. I add a side of vegetables with this meal prep for additional fiber.

Recipe yields 4-5 servings depending on your macro needs, making it the perfect meal prep to get you through the week. I look forward to eating cottage cheese tomato sauce pasta when I meal prep it because it is delicious and provides 36 grams of protein for 5 meals or 45 grams for 4 meals.

cottage cheese tomato sauce pasta meal prep containers

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 72 calories, 2.8 g fat, 6.4 g carbs, and 8.6 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 tomato sauce will work. I used canned tomato sauce.
  • Cottage Cheese: Any cottage cheese will work, 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 any pasta. I used Banza rotini pasta. Banza pasta is made from chickpeas providing more protein and fiber compared to traditional wheat pasta. Great option for meal prep recipes!
  • Ground turkey: Any ground turkey works. I used 93% lean, 7% fat. I seasoned the ground turkey with oregano. You could also use Italian seasoning or garlic powder.

How to Make

  1. Cook the pasta following package instructions. Drain and set aside.
  2. In a medium skillet over medium heat, warm olive oil.
  3. 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.
  4. Combine tomato sauce, cottage cheese, and Parmesan cheese in food processor or blender. Cover with lid and blend until smooth.
  5. Add cooked ground turkey to drained pasta. Pour cottage cheese tomato sauce over turkey and pasta. Gently mix until sauce is evenly distributed.
  6. For meal prep, divide evenly among 5 meal prep containers. 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.
  • Makes 4-5 servings depending on your macro needs. The nutrition facts below are for 5 servings. If you need more calories and protein per meal, then go with 4 servings per recipe. Nutrition facts based on 4 meals: 470 calories, 45 g protein, 16.5 g fat, and 43 g carbs.
  • 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

cottage cheese tomato sauce pasta

Easy Cottage Cheese Tomato Sauce Pasta

Creamy pink sauce made from cottage cheese and tomato sauce for a high protein pasta meal.
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Course Main Course
Cuisine Italian
Servings 5
Calories 380 kcal

Equipment

  • 1 blender or food processor
  • 1 stovetop

Ingredients
  

  • 8 oz Banza rotini pasta
  • 20 oz 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 cooked ground turkey to drained pasta. Pour cottage cheese tomato sauce over turkey and pasta. Gently mix until sauce is evenly distributed.
  • For meal prep, divide evenly among 5 meal prep containers. Enjoy!

Notes

Nutritional information is provided as a courtesy only. This information comes from online calculators. Figures are only estimates.

Nutrition

Calories: 380kcalCarbohydrates: 35gProtein: 36gFat: 13gFiber: 5g
Keyword entree, high protein, meal prep, pasta, quick
Tried this recipe?Let us know how it was!

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