This Creamy Lemon Pepper Protein Pasta is a vibrant, cozy-meets-fresh meal that you can easily customize to match your health goals. It’s rich and creamy with a bright citrus punch and a peppery kick—perfect for a satisfying yet nourishing dinner.
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Ingredients
- 8 oz pasta (of choice – see the “pasta options” section below to see some of my favorite options)
- 2 tbsp butter (grass-fed is best. Can also use olive oil)
- 2–3 tsp garlic (minced)
- 1/4 cup chicken broth (organic – Use the code COOKINGKATIELADY for 20% off Kettle & Fire organic broths!)
- 1 cup blended cottage cheese or 3/4 cup organic heavy cream (see the “Sauce Options” section below to choose the best fit for your dietary needs!)
- Juice and zest of 1 large lemon
- 1/4 cup grated Parmesan cheese
- 1 tsp lemon pepper
- 1/2 tsp salt (adjust to taste)
- Fresh parsley (for garnish)
🍝 Pasta Options
There are so many pasta types you can use for this recipe—it all depends on your goals and preferences:
- Kaizen Fusilli – Made from lupini beans, it’s ultra-high in protein and fiber with minimal carbs. Great for low-carb eaters.
- Thrive Market Chickpea Fusilli – A solid gluten-free and protein-packed option made from simple ingredients. If you don’t have a Thrive membership, you can get a Get $60 FREE gift + 30% off your first order with my link here.
- Banza Pasta – While they don’t offer fusilli, their rotini or other shapes work beautifully. Made from chickpeas, this brand is known for high protein and fiber content.
- Jovial Brown Rice Pasta – If you’re not focused on protein, Jovial’s organic brown rice pasta is a clean, gluten-free favorite. They offer a variety of shapes, all with a great texture and taste.
You can use 8 ounces of any pasta shape or brand you like—the options are truly endless!
Sauce Options: Heavy Cream vs. Cottage Cheese
This recipe is incredibly flexible depending on your dietary needs or what you have on hand. You can use 3/4 cup of organic heavy cream for a rich, ultra-silky texture and that classic creamy pasta flavor. It’s indulgent and comforting—perfect for when you want a cozier dish. If you’re looking for a lighter, higher-protein option, swap in 1 cup of blended cottage cheese instead. It gives the sauce a similar creamy consistency while significantly boosting the protein content and reducing saturated fat. Blending the cottage cheese makes it smooth and mild, and once combined with lemon, garlic, and Parmesan, it’s hard to tell the difference! Both versions are delicious—the choice depends on your personal goals or what you’re craving.
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Instructions
- Cook the pasta according to package directions until al dente. Reserve 1/4 cup of the pasta water, then drain and set aside.
- While the pasta cooks, melt butter in a large skillet over medium heat. Add minced garlic and sauté for 1–2 minutes until fragrant.
- Add chicken broth, simmering for about 1 minute until reduced by half.
- Stir in lemon juice, lemon zest, Parmesan cheese, lemon pepper, and salt. Then whisk in the blended cottage cheese or heavy cream, depending on your choice.
- Let the sauce simmer for 3–5 minutes, allowing the flavors to combine. Add a splash of reserved pasta water if needed to loosen the sauce.
- Add the cooked pasta to the skillet and toss until fully coated.
- Top with extra lemon zest, chopped parsley, and additional Parmesan if desired.
FAQ
How do I make it dairy-free?
Use olive oil instead of butter, swap Parmesan for a vegan alternative or nutritional yeast, and use a plant-based cream or blended cashew cream in place of cottage cheese/heavy cream.
Can I add protein to make it more filling?
Absolutely! Add grilled chicken, shrimp, tofu, or white beans to round out the meal.
Is this recipe meal prep friendly?
Yes—store leftovers in an airtight container for up to 3 days. Reheat with a splash of broth or water to refresh the sauce.
No lemon pepper on hand?
Use cracked black pepper and extra lemon zest, or mix dried lemon zest with salt and pepper for a quick DIY substitute.
Check Me Out on Social Media
I post all my recipes on social media as well and you can stay up to date on what I am up to! Also, I love seeing people try my recipes! When make these, snap a picture, and share it to your socials. Tag @cookingkatielady and #cookingkatielady so I can admire your masterpiece and share with others!
Additional Tips & Important Info:
Don’t skip the lemon zest!
The zest is where most of the lemon’s aroma and flavor live. It adds a bright, fresh layer that really balances the richness of the sauce. Use a microplane or fine grater for best results.
Use freshly grated Parmesan.
Pre-shredded cheese often contains anti-caking agents that prevent it from melting smoothly. For the creamiest texture, grate your Parmesan fresh.
Want more veggies?
This pasta pairs beautifully with sautéed spinach, peas, or broccoli. Stir them in right before combining the pasta and sauce for a simple nutrition boost.
Make it spicy:
Add a pinch of red pepper flakes when you sauté the garlic if you like a little heat. It adds a great contrast to the creamy lemon base.
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Creamy Lemon Pepper Protein Pasta
Description
This Creamy Lemon Pepper Protein Pasta is a vibrant, cozy-meets-fresh meal that you can easily customize to match your health goals. It’s rich and creamy with a bright citrus punch and a peppery kick—perfect for a satisfying yet nourishing dinner.
The nutritional info below is assuming using chickpea protein pasta & 1% blended cottage cheese as the sauce base. If you use heavy cream instead of the blended cottage cheese, the calories are slightly higher (about 424 cals per serving) and the protein is 18 grams instead of 21. Serve with some grilled chicken or shrimp for even more protein!
Ingredients
Instructions
-
Cook the pasta according to package directions until al dente. Reserve 1/4 cup of the pasta water, then drain and set aside.
-
While the pasta cooks, melt butter in a large skillet over medium heat. Add minced garlic and sauté for 1–2 minutes until fragrant.
-
Add chicken broth, simmering for about 1 minute until reduced by half.
-
Stir in lemon juice, lemon zest, Parmesan cheese, lemon pepper, and salt. Then whisk in the blended cottage cheese or heavy cream, depending on your choice.
-
Let the sauce simmer for 3–5 minutes, allowing the flavors to combine. Add a splash of reserved pasta water if needed to loosen the sauce.
-
Add the cooked pasta to the skillet and toss until fully coated.
-
Top with extra lemon zest, chopped parsley, and additional Parmesan if desired.
Nutrition Facts
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 313kcal
- % Daily Value *
- Total Fat 11.5g18%
- Saturated Fat 4.9g25%
- Cholesterol 25.6mg9%
- Sodium 591.1mg25%
- Total Carbohydrate 35.7g12%
- Dietary Fiber 8g32%
- Sugars 2.5g
- Protein 23.1g47%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Did you make this recipe?
The next time you make it, snap a picture, and share it to your socials. Tag @cookingkatielady and #cookingkatielady so I can admire your masterpiece and share with others!:)
Please note that my nutrition label is approximate and can have slight rounding.
