High Protein Creamy Roasted Red Pepper Pasta

This High Protein Creamy Roasted Red Pepper Pasta is the perfect blend of rich flavor and nutritious ingredients. Silky, smoky roasted red peppers are blended into a luscious, protein-packed sauce that clings beautifully to penne pasta. The result is a velvety, savory, and slightly sweet dish with a kick of heat and a creamy finish that’s hard to resist.

Whether you’re looking for a quick weeknight dinner or a meatless meal that doesn’t skimp on protein, this pasta dish delivers on every front. Packed with plant-based or dairy-based protein options and balanced with complex carbs, it fuels your body while satisfying your taste buds.

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Why You’ll Love This High Protein Creamy Roasted Red Pepper Pasta

• Flavor Explosion: The roasted red peppers add a smoky-sweet depth, while the creamy sauce ties it all together.
• Protein-Rich: Whether you’re using cottage cheese, Greek yogurt, or tofu, this dish helps you meet your protein goals.
• Quick and Easy: Perfect for weeknights; ready in under 30 minutes.
• Customizable: Works with gluten-free pasta, vegan proteins, and extra veggies.
• Meal Prep Friendly: Makes great leftovers for lunch or another easy dinner.

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Preparation Phase & Tools to Use

To make this creamy roasted red pepper pasta seamless and efficient, gather the following essential tools:

• Blender or Food Processor: To create that silky-smooth roasted red pepper sauce. This is the most important tool.
• Large Pot: For boiling pasta. Make sure it’s big enough to avoid sticking and clumping.
• Non-stick Skillet or Saucepan: Needed to warm the sauce and mix with the pasta evenly.
• Colander: To drain the pasta properly without overcooking.
• Measuring Cups and Spoons: Precision ensures a perfectly balanced flavor every time.

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Preparation Tips

Roast your red peppers fresh if you have time—it adds even more flavor than jarred. However, quality jarred peppers work great in a pinch. Cook your pasta just until al dente, since it will continue to soften slightly when mixed with the hot sauce. When blending the sauce, add the protein source gradually (like cottage cheese or Greek yogurt) to keep it from curdling or breaking. Lastly, reserve a bit of pasta water to thin out the sauce as needed for the perfect consistency.

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Ingredients for this High Protein Creamy Roasted Red Pepper Pasta

• 12 oz penne pasta (or any pasta of choice)
• 1 tablespoon olive oil
• 3 cloves garlic, minced
• 1/2 teaspoon red chili flakes (optional for heat)
• 1 (12 oz) jar roasted red peppers, drained
• 1/2 cup cottage cheese or plain Greek yogurt (for high protein)
• 1/4 cup grated parmesan cheese (optional, for added depth)
• 1/4 cup unsweetened plant-based milk or low-fat milk
• 1 tablespoon nutritional yeast (optional, for umami flavor)
• Salt and pepper to taste
• 1 teaspoon smoked paprika
• Fresh basil or parsley, chopped (for garnish)
• Reserved pasta water (1/2 cup as needed)

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Step 1: Cook the Pasta

Bring a large pot of salted water to a boil. Add the pasta and cook until al dente, according to package instructions. Before draining, reserve about 1/2 cup of pasta water. Drain and set pasta aside.

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Step 2: Sauté Garlic and Add Heat

In a non-stick skillet, heat the olive oil over medium heat. Add minced garlic and red chili flakes (if using). Sauté for 1–2 minutes until the garlic becomes fragrant but not browned.

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Step 3: Blend the Sauce

In a blender or food processor, combine the sautéed garlic mixture, drained roasted red peppers, cottage cheese or Greek yogurt, plant-based milk, parmesan cheese, nutritional yeast, smoked paprika, salt, and pepper. Blend until the sauce is smooth and creamy. Taste and adjust seasoning if needed.

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Step 4: Warm and Combine the Sauce

Pour the blended sauce back into the skillet. Heat over medium-low for 2–3 minutes, stirring frequently. If the sauce is too thick, slowly stir in reserved pasta water until desired consistency is reached.

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Step 5: Add Pasta to Sauce

Add the cooked pasta to the skillet with the warmed sauce. Toss everything together until the pasta is well coated and heated through. Let simmer for another minute so the flavors meld.

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Step 6: Garnish and Serve

Remove from heat. Plate the pasta and garnish with chopped fresh basil or parsley and an extra sprinkle of parmesan or nutritional yeast if desired. Serve hot and enjoy the creamy, protein-rich goodness!

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Notes

You can easily adjust the protein source in this recipe based on your dietary preferences. For a vegetarian version, use Greek yogurt or cottage cheese. For a vegan option, tofu or a vegan cream cheese alternative works great. Roasted red peppers offer a naturally sweet, smoky flavor that blends beautifully with creamy elements and savory seasonings. Don’t skip the pasta water—it’s key to achieving a silky, clingy sauce that perfectly coats every bite.

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Watch Out for These Mistakes While Cooking

• Overcooking the Pasta: Al dente is key. Soft pasta won’t hold the sauce well.
• Not Reserving Pasta Water: Skipping this step can result in a sauce that’s either too thick or doesn’t coat the pasta properly.
• Using Too Much Salt: Between parmesan, cottage cheese, and pasta water, salt adds up fast.
• Blending While Sauce Is Hot Without Venting: Always let steam escape to avoid pressure build-up in the blender.
• Not Adjusting for Texture: The sauce should be creamy and smooth—if it’s too thick, add milk or pasta water gradually.

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Storage Instructions

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. To reheat, add a splash of milk or water to loosen the sauce and warm over low heat on the stove or in the microwave. This dish can also be frozen for up to 1 month, but the texture may slightly change upon thawing.

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Estimated Nutrition (Per Serving – Approx. 4 Servings)

• Calories: 430 kcal
• Protein: 24g
• Carbohydrates: 45g
• Fat: 17g
• Saturated Fat: 6g
• Fiber: 5g
• Sugar: 5g
• Sodium: 520mg

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Frequently Asked Questions

Can I use jarred roasted red peppers?

Yes! Jarred roasted red peppers are a convenient and flavorful option. Just make sure to drain them well before blending.

What protein source works best?

Cottage cheese gives the creamiest texture, but Greek yogurt or tofu are great alternatives, especially for different dietary needs.

Is this recipe vegan-friendly?

It can be! Simply use tofu or a vegan protein and swap dairy for plant-based alternatives.

Can I make this gluten-free?

Absolutely. Just use your favorite gluten-free pasta.

Can I add vegetables?

Yes, spinach, mushrooms, or zucchini make excellent add-ins.

Will kids enjoy this dish?

Most likely! The mild, creamy flavor is generally kid-approved. Reduce chili flakes for a milder taste.

Can I make this ahead of time?

Definitely. It reheats well, especially when stored properly with extra sauce reserved.

How can I make the sauce extra silky?

Blend thoroughly and use some reserved pasta water or a bit of olive oil when reheating.

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Conclusion

This High Protein Creamy Roasted Red Pepper Pasta is a flavor-packed, nourishing dish that fits perfectly into busy weeknights or make-ahead meal plans. Whether you’re seeking an easy dinner, meatless meal, or simply craving a comforting bowl of creamy pasta with a nutritious twist, this recipe ticks all the boxes. It’s flexible, hearty, and absolutely delicious—you’ll want to make it again and again.

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