Frosty Morning High Protein Pasta (Printable)
Comforting high-protein pasta with tofu, cottage cheese, and fresh vegetables for a nourishing start.
# List of ingredients:
→ Pasta
01 - 10.5 oz high-protein pasta (lentil or chickpea)
→ Vegetables
02 - 1 cup fresh baby spinach
03 - 1 small red bell pepper, finely diced
04 - 1 cup cherry tomatoes, halved
05 - 1 small red onion, finely chopped
→ Protein
06 - 7 oz firm tofu, pressed and diced
07 - 1 cup low-fat cottage cheese
→ Sauce & Seasoning
08 - 2 tbsp extra-virgin olive oil
09 - 2 cloves garlic, minced
10 - 1 tsp dried oregano
11 - ½ tsp chili flakes
12 - Salt and freshly ground black pepper, to taste
→ Garnish
13 - 2 tbsp fresh parsley, chopped
14 - 2 tbsp grated Parmesan (optional)
# Steps:
01 - Bring a large pot of salted water to a boil. Cook high-protein pasta according to package directions until al dente. Drain and set aside.
02 - Heat 1 tablespoon olive oil in a large nonstick skillet over medium heat. Add diced tofu and sauté until golden on all sides, about 5 to 7 minutes. Remove tofu and set aside.
03 - In the same skillet, add remaining olive oil. Sauté chopped onion for 2 minutes until translucent, then add minced garlic and cook for 30 seconds.
04 - Add red bell pepper and cherry tomatoes to skillet. Cook for 3 to 4 minutes until softened.
05 - Stir in baby spinach and cook until just wilted. Return sautéed tofu to the skillet.
06 - Reduce heat. Add cottage cheese, dried oregano, chili flakes, salt, and pepper. Stir gently until warmed and creamy.
07 - Add drained pasta to the skillet and toss gently to coat evenly. Adjust seasoning as needed.
08 - Divide portions among plates. Garnish with fresh parsley and grated Parmesan if desired. Serve immediately.
# Expert Advice:
01 -
- One skillet means breakfast won't turn your kitchen into a disaster zone.
- It tastes indulgent and creamy but actually keeps you full until lunch.
- The cottage cheese creates a sauce without any cream, a trick that changed everything for me.
02 -
- Press your tofu for at least 15 minutes before dicing, or it'll absorb water instead of getting crispy.
- Add the cottage cheese off heat or just barely simmering, because high heat breaks it and makes it grainy and sad.
- Cook the pasta 1-2 minutes less than the box says; it keeps cooking when you toss it with the warm sauce.
03 -
- Buy the best cottage cheese you can find; cheaper versions break when heated and taste watery.
- Don't skip pressing the tofu or you'll end up with a watery, disappointing texture instead of something with actual bite.