Cottage cheese pasta with a creamy tomato sauce

Three ways to change the recipe

Each variation below starts from the base. The chicken and spinach additions are separate options; the protein-penne version replaces the pasta. Each has its own complete ingredient list and calculation.

🧀 Cottage cheese pasta with chicken

Makes 2 servings · About 20 minutes

559 kcal50.1 g protein52.9 g carbs15.5 g fat

Ingredients for the whole batch

• 114 g dry pasta
• 300 g cottage cheese (4% milkfat)
• 200 g no-salt-added tomato sauce
• 10 g olive oil
• 160 g roasted skinless chicken breast (cooked weight)

Method

1. Cook the dry pasta according to its package directions. Reserve a little cooking water, then drain.
2. Blend the cottage cheese and tomato sauce until smooth. Warm the oil in a skillet and heat the diced cooked chicken through, then lower the heat and stir in the blended sauce just until warm. Avoid a hard boil.
3. Fold in the pasta, loosening the sauce with reserved cooking water if needed. Divide the finished dish evenly between two bowls.

Add 160 g cooked skinless roasted chicken to the two-serving base; weigh the chicken after cooking.

Show the ingredient-by-ingredient macro calculation

Calculated contribution per serving: half of each listed batch ingredient

Ingredient per serving	Calories	Protein	Carbs	Fat
dry pasta57 g per serving	Calories211 kcal	Protein7.4 g	Carbs42.6 g	Fat0.9 g
cottage cheese (4% milkfat)150 g per serving	Calories147 kcal	Protein16.7 g	Carbs5.1 g	Fat6.5 g
no-salt-added tomato sauce100 g per serving	Calories24 kcal	Protein1.2 g	Carbs5.3 g	Fat0.3 g
olive oil5 g per serving	Calories44 kcal	Protein0 g	Carbs0 g	Fat5 g
roasted skinless chicken breast (cooked weight)80 g per serving	Calories132 kcal	Protein24.8 g	Carbs0 g	Fat2.9 g

Batch total (2 servings): 1117 kcal calories; 100.3 g protein; 105.9 g carbs; 30.9 g fat. Totals use the unrounded sum; display values are rounded.

🧀 Cottage cheese pasta with spinach

Makes 2 servings · About 20 minutes

438 kcal26.7 g protein54.8 g carbs12.8 g fat

Ingredients for the whole batch

• 114 g dry pasta
• 300 g cottage cheese (4% milkfat)
• 200 g no-salt-added tomato sauce
• 10 g olive oil
• 100 g spinach

Method

1. Cook the dry pasta according to its package directions. Reserve a little cooking water, then drain.
2. Blend the cottage cheese and tomato sauce until smooth. Warm the oil in a skillet and wilt the spinach, then lower the heat and stir in the blended sauce just until warm. Avoid a hard boil.
3. Fold in the pasta, loosening the sauce with reserved cooking water if needed. Divide the finished dish evenly between two bowls.

Add 100 g raw spinach to the two-serving base; its contribution is included in the totals.

Show the ingredient-by-ingredient macro calculation

Calculated contribution per serving: half of each listed batch ingredient

Ingredient per serving	Calories	Protein	Carbs	Fat
dry pasta57 g per serving	Calories211 kcal	Protein7.4 g	Carbs42.6 g	Fat0.9 g
cottage cheese (4% milkfat)150 g per serving	Calories147 kcal	Protein16.7 g	Carbs5.1 g	Fat6.5 g
no-salt-added tomato sauce100 g per serving	Calories24 kcal	Protein1.2 g	Carbs5.3 g	Fat0.3 g
olive oil5 g per serving	Calories44 kcal	Protein0 g	Carbs0 g	Fat5 g
spinach50 g per serving	Calories12 kcal	Protein1.4 g	Carbs1.8 g	Fat0.2 g

Batch total (2 servings): 876 kcal calories; 53.5 g protein; 109.5 g carbs; 25.6 g fat. Totals use the unrounded sum; display values are rounded.

🧀 Cottage cheese pasta with protein penne

Makes 2 servings · About 20 minutes

395 kcal28.9 g protein47.4 g carbs12.8 g fat

Ingredients for the whole batch

• 114 g GOODLES Lucky Penne (dry)
• 300 g cottage cheese (4% milkfat)
• 200 g no-salt-added tomato sauce
• 10 g olive oil

Method

1. Cook the dry pasta according to its package directions. Reserve a little cooking water, then drain.
2. Blend the cottage cheese and tomato sauce until smooth. Warm the oil in a skillet, lower the heat and stir in the blended sauce just until warm. Avoid a hard boil.
3. Fold in the pasta, loosening the sauce with reserved cooking water if needed. Divide the finished dish evenly between two bowls.

This is a label-based example using GOODLES Lucky Penne: 114 g dry for two servings. Other protein pastas have different labels and will change the numbers.

Show the ingredient-by-ingredient macro calculation

Calculated contribution per serving: half of each listed batch ingredient

Ingredient per serving	Calories	Protein	Carbs	Fat
GOODLES Lucky Penne (dry)57 g per serving	Calories180 kcal	Protein11 g	Carbs37 g	Fat1 g
cottage cheese (4% milkfat)150 g per serving	Calories147 kcal	Protein16.7 g	Carbs5.1 g	Fat6.5 g
no-salt-added tomato sauce100 g per serving	Calories24 kcal	Protein1.2 g	Carbs5.3 g	Fat0.3 g
olive oil5 g per serving	Calories44 kcal	Protein0 g	Carbs0 g	Fat5 g

Batch total (2 servings): 790 kcal calories; 57.8 g protein; 94.8 g carbs; 25.5 g fat. Totals use the unrounded sum; display values are rounded.

How the nutrition is calculated

For each USDA ingredient, multiply grams used by its nutrient value per 100 g and divide by 100. For the protein-penne variation, multiply dry grams by the official label values and divide by its 57 g serving. Add every ingredient, then divide by two servings. The ingredient tables show each contribution.

These are calculated estimates, not laboratory measurements of the finished dishes. Source energy values are used directly; calories are not reconstructed from rounded macros. Values are rounded only for display. Different products, added toppings and unequal portions change the totals.

Compare noodle choices on our protein pasta data page and bowl calculator, or explore more protein pasta recipes.

Common questions about cottage cheese pasta