This High-Protein Cottage Cheese Pesto Pasta Salad is a fresh and satisfying recipe made with low-calorie, high-protein creamy cottage cheese pesto, higher-protein pasta, and crisp summer vegetables.
It’s light enough for lunch yet filling enough to be a balanced dinner — perfect for busy weekdays or weekend gatherings. As a registered dietitian, I’m always excited to experiment with versatile ingredients that boost both flavor and nutrition. One of my favorites to play with is cottage cheese — it’s creamy, protein-packed, and incredibly adaptable in a variety of dishes. I love finding creative ways to help my clients enjoy higher-protein meals that keep them full and energized throughout the day.
June is National Dairy Month, which makes it the perfect time to spotlight the power of dairy in your meals. This recipe highlights how dairy can boost both flavor and nutrition in everyday dishes. Whether you’re meal prepping or feeding a crowd, this wholesome pasta salad is sure to impress.
As an ambassador for the National Dairy Council, I love sharing simple, unique ways to add dairy to cooking — and this recipe is one of my go-to favorites.
Why Cottage Cheese Pesto?
Cottage cheese gives this pesto a rich, creamy texture while offering high-quality protein and calcium. Blended with fresh basil, garlic, and a touch of Parmesan, it becomes a vibrant, velvety sauce that’s both nutritious and indulgent.
Using cottage cheese instead of traditional pesto bases like heavy cream or excess oil keeps the calorie count lower while increasing the protein content. This makes it ideal for weight management, muscle repair, and overall balanced eating.
The Nutrition Advantage: Protein + Fiber
One of the reasons I recommend this dish as a weight management coach is because each serving provides 27 grams of protein and 9 grams of fiber. This combination helps keep you full longer by slowing digestion and promoting satiety, while also supporting lean muscle repair and growth.
To enhance the nutrition even further, I use high-protein pasta — ideally one with at least 10 grams of protein and 5 grams of fiber per serving — and load the salad with a variety of fresh vegetables.
Nutrition Benefits of Cottage Cheese
Cottage cheese is a dairy powerhouse with high-quality protein. We love this because protein helps you feel full for longer by slowing digestion and signaling fullness, while also supporting lean muscle repair and growth. Plus, it’s a good source of calcium for strong bones and teeth.
You’re probably thinking, no wonder he wanted to add this to his pesto! As a bonus, it gives the sauce a creamy texture and a nutrient boost, without the need for heavy cream or mayo.
Add More Color and Crunch with Veggies
One of my best tips for eating more vegetables? Add them to your cooking in creative, delicious ways. In this pasta salad, we add:
- Cherry tomatoes for brightness and a juicy bite
- Shredded carrots and zucchini for crunch and volume
- Finely shredded red cabbage for color and texture
- and more!
These veggies not only enhance the look of the dish but also add important nutrients like fiber, antioxidants, and vitamins.
How to Make the Cottage Cheese Pesto
First, let’s make the pesto. Add your cottage cheese, basil, lemon juice, garlic, Parmesan, and olive oil into a blender or food processor. Season with a little salt and pepper.
Blend until smooth and creamy. This pesto is rich in flavor, but also provides protein and calcium, thanks to the cottage cheese.
How to Make the Pesto Pasta Salad
Now, for the salad. In a large bowl, combine your cooked, cooled high-protein pasta, cherry tomatoes, zucchini, spinach, and other veggies. You can even cook a larger batch of this pasta and use it in other dishes throughout the week to save time.
Pour the creamy pesto over the top and mix until everything is evenly coated.
High-Protein Cottage Cheese Pesto Pasta Salad Recipe
This recipe is a perfect example of how dairy can elevate a dish—not just in taste but also in nutritional value. It’s ideal for a light lunch or an easy weeknight meal, offering a simple, delicious way to incorporate more protein into your day.
Equipment
- Blender
Ingredients
For the Pasta Salad:
- 8 oz protein added rotini pasta dry
- 1 cup shredded zucchini
- 1 cup shredded carrots
- 1½ cups colorful cherry tomatoes halved
- ¾ cup finely shredded red cabbage
- 1 yellow bell pepper diced
- 3 6" celery stalks finely chopped
- 4 cups fresh spinach chopped
- 2 tablespoons fresh lemon juice
- 2 tablespoons chopped fresh basil
- Salt and black pepper to taste
- 1½ cups creamy cottage cheese pesto see below
Creamy Cottage Cheese Pesto (Yields ~1½ cups)
- 1½ cups 2% cottage cheese
- 1½ cups fresh basil leaves packed
- 1½ tablespoons walnuts
- 1½ tablespoons olive oil
- 1½ tablespoons lemon juice
- 1½ tablespoons grated Parmesan cheese
- 1 –2 garlic cloves
- Salt and black pepper to taste
Instructions
Cook the pasta:
- Bring a large pot of salted water to a boil. Cook rotini according to package directions (about 8–10 minutes). Drain and rinse under cold water. Let cool.
Prep the veggies:
- While the pasta cooks, shred the zucchini and carrots, halve the tomatoes, dice the bell pepper, chop the celery and spinach, and shred the cabbage.
Make the pesto:
- Blend all pesto ingredients in a food processor or high-speed blender until smooth. Taste and adjust seasoning as needed.
Assemble the salad:
- In a large bowl, combine the cooled pasta, all chopped vegetables, lemon juice, basil, salt, and pepper.
Add the pesto:
- Pour in the 1½ cups of cottage cheese pesto and toss gently until everything is well coated.
Chill and serve:
- Refrigerate for at least 30 minutes before serving for best flavor and texture. Toss again before serving.
Notes
- Calories: 365
- Total Fat: 13g
- Total Carbohydrates: 41g
- Dietary Fiber: 8g
- Total Sugars: 7g
- Protein: 21g
Enjoy This Dish Year Round
This dish is not just delicious — it’s a nutrition powerhouse. By using cottage cheese as the base of the pesto and incorporating protein-rich pasta and fresh vegetables, this salad supports satiety, lean muscle maintenance, and overall health.
Whether you’re celebrating National Dairy Month or just looking for a new go-to meal, this recipe is easy to prepare, versatile, and sure to become a regular in your rotation.
For more information on the benefits of cottage cheese, visit USDairy.com.
