High Protein Red Pepper Pasta

High protein red pepper pasta is a perfect make-ahead dinner for busy weeks. It’s tossed in a creamy sauce made with silken tofu, cottage cheese, and roasted red peppers—served over tender noodles and juicy grilled chicken.

Info and tips for high protein red pepper pasta

This sauce is secretly loaded with protein! Using silken tofu and cottage cheese creates a creamy, dreamy sauce without needing heavy cream. You still get that indulgent texture—with a major protein boost (over 60g just from those two!). Unlike firm tofu, silken tofu has a custardy texture that blends ultra-smooth, which means no grainy sauce.

This recipe holds up in the fridge for 3–4 days. The sauce stays creamy, and the chicken stays juicy—just add a splash of water or milk when reheating to loosen the sauce if needed.

Equipment

This is my Ninja Blender I used to blend the pasta sauce. It is the best blender I have ever owned!

Ingredients for high protein red pepper pasta

• 2 chicken breasts
• 4 cups rigatoni
• 1 block (450g) silken tofu
• 1 cup cottage cheese
• 5 roasted red peppers
• 3 sun dried tomatoes
• 1 tbsp tomato paste
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp italian seasoning
• 1 tbsp balsamic vinegar
• salt & pepper to taste
• basil for garnish
• parmesan for garnish

Instructions

1. Begin by cutting the chicken breasts in half to create 4 thin cutlets (this will help them cook more evenly). Season generously with the listed seasonings and salt & pepper.
2. Fry the chicken in an oiled pan on medium heat for a few minutes on each side until golden and cooked through. Remove from pan and set aside.
3. Blend the tofu, cottage cheese, peppers, sun dried tomatoes, tomato paste, seasonings, and balsamic vinegar until smooth.
4. Pour the sauce into the same pan used to fry the chicken and heat on low until heated through (the sauce will loosen slightly as it heats).
5. Meanwhile cook your pasta in boiling salted water until al dente.
6. Add the cooked pasta to the sauce, the grilled chicken in slices or cubes, and top with fresh basil and parmesan.

See below for a video tutorial!

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High Protein Red Pepper Pasta

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Quick and easy

By Kenna's Cooks – Serves: 4

Prep Time: 10 minutes – Cooking Time: 20 minutes – Total Time: 30 minutes

High protein red pepper pasta features a creamy sauce made with silken tofu, cottage cheese, and roasted red peppers—served with tender noodles and juicy grilled chicken.

Ingredients

• 2 chicken breasts
• 4 cups rigatoni
• 1 block (450g) silken tofu
• 1 cup cottage cheese
• 5 roasted red peppers
• 3 sun dried tomatoes
• 1 tbsp tomato paste
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp italian seasoning
• 1 tbsp balsamic vinegar
• salt & pepper to taste
• basil for garnish
• parmesan for garnish

Instructions

1

Begin by cutting the chicken breasts in half to create 4 thin cutlets (this will help them cook more evenly). Season generously with the listed seasonings and salt & pepper.

2

Fry the chicken in an oiled pan on medium heat for a few minutes on each side until golden and cooked through. Remove from pan and set aside.

3

Blend the tofu, cottage cheese, peppers, sun dried tomatoes, tomato paste, seasonings, and balsamic vinegar until smooth.

4

Pour the sauce into the same pan used to fry the chicken and heat on low until heated through (the sauce will loosen slightly as it heats).

5

Meanwhile cook your pasta in boiling salted water until al dente.

6

Add the cooked pasta to the sauce, the grilled chicken in slices or cubes, and top with fresh basil and parmesan.

Notes

Store in airtight containers in the fridge for 3-4 days.