Creamy Roasted Red Pepper Pasta (High Protein Pink Sauce)

Name: Creamy Roasted Red Pepper Pasta
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Cuisine: Italian
Ingredients: 12 oz Rigatoni or Penne Pasta; 1 jar (16 oz) Roasted Red Peppers (Drained well); 1 cup Cottage Cheese (4% Milkfat, Full Fat); 1/2 cup Parmesan Cheese (Freshly grated); 1/2 medium Yellow Onion (Chopped); 3 cloves Garlic (Minced); 1 tbsp Olive Oil; 1/2 tsp Smoked Paprika; 1/2 tsp Salt; 1/4 tsp Black Pepper; Fresh Basil leaves (For garnish)

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We all love “Pink Sauce” (usually Penne Alla Vodka). It’s rich, comforting, and usually off-limits on a high-protein diet because it is typically made with heavy cream, butter, and mountains of parmesan cheese. But I’ve found a delicious loophole.

By swapping the tomato-cream base for a Cottage cheese roasted red pepper sauce, we get that same luxurious, glossy texture without the excess fat or alcohol. It’s smoky, sweet, and incredibly creamy—a true “Trojan Horse” recipe that tastes like a restaurant indulgence but fuels your body like a post-workout meal.

A large bowl of Creamy Roasted Red Pepper Pasta with basil. — Creamy Roasted Red Pepper Pasta

This Creamy Roasted Red Pepper Pasta naturally packs 15g of protein per serving before you even add chicken or shrimp. Plus, because we use jarred peppers, it’s a “dump-and-blend” dinner ready in 15 minutes. It has joined my High Protein Cottage Cheese Recipes series as the absolute best veggie-packed option for pasta night.

Prefer a classic white sauce instead? Check out my High Protein Cottage Cheese Alfredo Sauce for the original viral recipe.

Table of Contents

Why This Cottage Cheese Roasted Red Pepper Sauce Works

Most people assume that to make a creamy pasta sauce, you need heavy cream or a roux (butter + flour). This recipe proves that theory wrong. We use a high-speed blender to emulsify roasted vegetables with dairy protein, creating a sauce that is thick, velvety, and nutritionally dense.

A dinner setting with a large bowl of healthy pink sauce pasta. — Healthy Pasta Sauce No Cream

Health Benefits of High Protein Pink Sauce

Is roasted red pepper pasta healthy? Absolutely. Unlike traditional Alfredo or Vodka sauces which are calorically dense but nutrient-poor, this sauce is a powerhouse. Red bell peppers are packed with Vitamin C and antioxidants, supporting immune health.

The Macro Flip: A standard vodka sauce has about 2g of protein and 20g of fat per serving. This High protein pink sauce flips that ratio, offering 15g of protein and only 4g of fat.
Satiety: The casein protein in the cottage cheese digests slowly, keeping you fuller for longer compared to a simple carb-heavy pasta meal.

What Does This Healthy Pasta Sauce No Cream Taste Like?

It is sweeter and smokier than tomato sauce. The roasting process caramelizes the sugars in the peppers, creating a depth of flavor that tomatoes alone can’t achieve. When mixed with the creamy, salty cottage cheese, it tastes like a sophisticated, savory cheese sauce with a hint of smoke.

Texture: It is velvety and clings to noodles better than marinara.
Versatility: It bridges the gap between a marinara and an alfredo, offering the best of both worlds.

Why This is the Best No Vodka Pasta Sauce

Traditional pink sauces use vodka to release flavor compounds from tomatoes that are alcohol-soluble. Since roasted peppers are already incredibly flavorful and sweet from the charring process, we can skip the alcohol entirely. This makes it a perfect No vodka pasta sauce for families or those avoiding alcohol, without sacrificing any complexity of flavor.

Ingredients for this Vegetarian Protein Pasta

This recipe relies on “pantry convenience,” but quality matters. You don’t need to spend hours roasting peppers over an open flame (unless you want to), but choosing the right ingredients makes this Vegetarian protein pasta shine.

Ingredients for cottage cheese roasted red pepper sauce including jarred peppers. — Cottage Cheese Roasted Red Pepper Sauce Ingredients

1. Jarred Roasted Red Peppers

This is the ultimate time-saver.

Drain Well: You must drain the peppers well before using them, or your sauce will be watery.
Can I use jarred peppers for pasta sauce? Absolutely. They are actually better for this sauce than fresh because they are packed in a brine that keeps them tender and flavorful. Just rinse them if you want to lower the sodium content.
Fresh vs. Jarred: If you have an abundance of summer peppers, roasting them yourself (instructions below) adds an incredible char, but jarred is perfect for weeknights.

2. Full Fat Cottage Cheese

The Base: Use 4% milkfat cottage cheese. The fat is crucial for the emulsion. Fat-free versions will result in a grainy, thin sauce.
The Blend: You must blend it until it is completely liquid. It acts as the “heavy cream” in this recipe.
Why Cottage Cheese? It is richer in protein than milk or yogurt, making it the ideal thickener.

3. Savory Aromatics

Garlic & Onion: Sautéed first to build a savory foundation. Do not skip the sauté step; raw onion will overpower the sweet peppers.
Smoked Paprika: To enhance the smoky flavor of the peppers. If you like heat, swap this for Cayenne or Chili Flakes.
Fresh Basil: Added at the end for a fresh, peppery bite that cuts through the richness.

4. The Finish

Parmesan Cheese: For that salty, nutty finish. Grate it fresh for the best melt. Pre-grated cheese often contains anti-caking agents that prevent a smooth melt.
Pasta Water: Reserve 1/2 cup of starchy water before draining your noodles. This is the “glue” that binds the sauce to the pasta.

Equipment Essentials

High-Speed Blender: Essential for completely liquefying the cottage cheese and peppers. You don’t want chunks of pepper skin in your smooth sauce.
Large Skillet: For sautéing aromatics and tossing the final dish.
Microplane: For grating fluffy parmesan cheese.

How to Make Creamy Roasted Red Pepper Pasta (Step-by-Step)

This recipe is fast. Start your pasta water boiling before you chop the onion.

Step 1: The Sauté (Build Flavor)

Heat olive oil in a large skillet over medium heat. Add the chopped onion and cook for 5 minutes until soft and translucent. Add the minced garlic and smoked paprika, cooking for another minute until fragrant.

Sautéing onions and garlic for the roasted red pepper sauce. — High Protein Pink Sauce Base

Why? Blooming the spices in oil releases their essential oils, making the flavor more potent. This step ensures your Creamy Roasted Red Pepper Pasta has depth, not just heat.

Step 2: The Blend (The “Pink” Transformation)

Transfer the sautéed aromatics (onion, garlic, oil) to a blender. Add the drained roasted red peppers and the cottage cheese.

Blended roasted red pepper and cottage cheese sauce in a blender. — No Vodka Pasta Sauce Blender

Action: Blend on HIGH for 60-90 seconds.
Visual: The mixture will turn a vibrant, sunset-orange color. It should be perfectly smooth with no white specs of cheese remaining.

Step 3: The Heat (Low & Slow)

Pour the smooth sauce back into the skillet over LOW heat.

Crucial Tip: Do not let it boil! Cottage cheese can separate if shocked with high heat. Just warm it through gently.
Thicken: Stir in the grated parmesan cheese.
How to thicken red pepper sauce? The cottage cheese naturally thickens it as it warms. If it’s too thick, add a splash of reserved pasta water. If it’s too thin, let it simmer gently for 2 minutes.

Step 4: The Toss (Emulsify)

Add your cooked pasta directly to the skillet.

Close up of the creamy texture of roasted red pepper sauce. — Vegetarian Protein Pasta Texture

Coat It: Toss the pasta in the sauce for 1-2 minutes. The starch from the pasta will help the sauce cling to the noodles. Using starchy water to bind sauce to pasta is a classic technique explained well by Serious Eats.
Pasta Shape: Rigatoni or Penne hold this thick sauce best because the sauce gets trapped inside the tubes.

How to Roast Fresh Peppers (Optional Guide)

If you want to take this Cottage cheese roasted red pepper sauce to the next level, try roasting fresh peppers.

Prep: Preheat oven to 450°F (230°C). Place 2 whole red bell peppers on a baking sheet.
Roast: Roast for 25-30 minutes, turning halfway, until the skins are blackened and blistered.
Steam: Immediately transfer the hot peppers to a heat-safe bowl and cover tightly with plastic wrap or a lid. Let them steam for 10 minutes.
Peel: The skins will now slip right off. Remove the stems and seeds. Use the flesh exactly as you would jarred peppers.

Variations & Protein Pairings

This sauce is a chameleon. It works with almost any protein or vegetable.

Spicy Calabrian Pasta

If you like heat, this is the best variation.

The Add-In: Add 1 tsp of crushed red pepper flakes or Calabrian chili paste to the blender.
Context: If you love spicy creamy pastas, you’ll love my Slow Cooker Buffalo Chicken Pasta which uses a similar flavor profile.

The Chicken Topper

What protein goes well with red pepper pasta? Grilled chicken is the standard pairing, but shredded chicken works even better because it absorbs the sauce.

Roasted red pepper pasta topped with grilled chicken. — High Protein Pink Sauce With Chicken

Recipe: My Garlic Parmesan Crockpot Chicken and Potatoes (shredded) tastes amazing mixed into this sauce.

Vegetarian Power Bowl

Make it a complete Vegetarian protein pasta meal.

Vegetarian protein pasta with spinach and chickpeas. — Vegetarian Protein Pasta Bowl

The Mix: Stir in fresh baby spinach (it will wilt in the hot sauce) and a can of drained chickpeas. This boosts the fiber and texture without adding meat.

Vegan/Dairy-Free Option

To make this a High Protein Tomato Soup Plant Based style sauce (but with peppers), swap the cottage cheese for soaked cashews or silken tofu. You will need to add extra salt and lemon juice to mimic the cheesy flavor.

Storage and Reheating

Dairy-based sauces are delicate. Treat them gently to maintain the Healthy pasta sauce no cream texture.

Refrigeration

Store leftovers in an airtight container in the fridge for up to 4 days.

Note: The sauce will thicken into a paste when cold. This is normal.

How to Reheat

Do not microwave on high.

Stovetop: Reheat in a pan with a splash of milk or water over low heat, stirring constantly.
Microwave: Sprinkle with water, cover, and heat at 50% power in 30-second intervals.

Can I freeze this sauce?

Like most dairy sauces, it separates in the freezer. The water crystals break the protein emulsion, leading to a grainy texture when thawed. It keeps well in the fridge, so I recommend making it fresh.

Troubleshooting Your Sauce

Problem: The sauce is grainy.

Reason: The cottage cheese wasn’t blended enough, or you used low-fat cheese.
Fix: Pour it back into the blender and blend for another minute on high.

Problem: It tastes too sweet.

Reason: Some jarred peppers are very sweet.
Fix: Add acidity. A squeeze of fresh lemon juice or a teaspoon of sherry vinegar will cut the sweetness instantly.

Problem: It’s too watery.

Reason: You didn’t drain the peppers well enough.
Fix: Let the sauce simmer in the skillet for 3-5 minutes before adding the pasta. The excess water will evaporate.

Frequently Asked Questions

Can I use fresh peppers for this Creamy Roasted Red Pepper Pasta?

Yes, but you must roast and peel them first. Roast whole peppers at 400°F until the skin is blackened and blistered. Place them in a bowl and cover with plastic wrap to steam for 10 minutes. The skins will slip right off. Jarred is much faster, but fresh has a nice char!

Does this Cottage cheese roasted red pepper sauce taste like dairy?

No. The smoky peppers, garlic, onion, and parmesan are strong flavors that completely mask the cottage cheese tang. It just tastes creamy and savory. Most people assume it is made with heavy cream.

Can I freeze this High protein pink sauce?

I don’t recommend it. As mentioned, dairy emulsions break in the freezer. It takes 5 minutes to blend fresh, so it’s better to make it when you need it.

How to make this a Vegetarian protein pasta?

This recipe is already vegetarian! To boost the protein without meat, simply add chickpeas, white beans, or use a chickpea-based pasta like Banza.

Can I use Greek Yogurt instead of Cottage Cheese?

I advise against it. Greek Yogurt is much tangier and sourer than cottage cheese. It changes the flavor profile significantly, making it taste tart rather than savory. I stick to cottage cheese for that neutral, savory “Alfredo” vibe.

Conclusion

The vibrant color alone makes this a dinner winner, but the protein count makes it a staple. This Creamy Roasted Red Pepper Pasta proves that you don’t need heavy cream or vodka to make a luxurious pink sauce. It is smoky, sweet, macro-friendly, and ready in the time it takes to boil noodles.

Large serving bowl of creamy roasted red pepper pasta. — Creamy Roasted Red Pepper Pasta Conclusion

Need a dessert to finish the meal? End the night with my High Protein Edible Cookie Dough for a sweet treat that fits your goals.