High Protein Italian Sausage Penne Bake

There’s nothing quite like a cheesy pasta bake on a busy weeknight. But if you’re anything like me, you want comfort food that doesn’t derail your healthy eating goals. That’s why I’m sharing this High Protein Italian Sausage Penne Bake—a hearty, family-friendly dish that’s loaded with protein and flavor!

By using high protein penne pasta and blending 2% cottage cheese with Italian herbs and garlic powder, this recipe keeps things lighter and adds a creamy boost of protein. Combined with savory ground Italian sausage, pasta sauce, and gooey mozzarella, you’ll have a balanced, wholesome dinner on the table in under an hour.

Let’s dig in!

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Why You’ll Love This High Protein Pasta Bake

• Protein-Packed: Between the sausage, cottage cheese, and high protein pasta, you’re getting over 30 grams of protein per serving.
• Family Friendly: Cheesy pasta that kids and adults love—no one will even realize it’s a healthier version.
• Quick & Easy: Minimal prep, one skillet, one baking dish, and done!
• Budget Friendly: Made with affordable ingredients you probably already keep in your kitchen.
• Meal Prep Approved: Stores well in the fridge and reheats great for lunches or dinners during the week.

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Ingredients You’ll Need

Here’s what makes this dish both cozy and macro-friendly:

• 1 pound ground Italian sausage (mild or hot, depending on your preference)
• 12 ounces high protein penne pasta (such as Barilla Protein+ or chickpea-based pasta)
• 1 ½ cups 2% cottage cheese
• 1 teaspoon garlic powder
• 1 teaspoon Italian seasoning
• 1 (24-ounce) jar pasta sauce (marinara or your favorite tomato-based sauce)
• 2 cups shredded mozzarella cheese (part-skim works well)
• ½ teaspoon salt (adjust to taste)
• ¼ teaspoon black pepper

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Step-by-Step Instructions

Step 1: Cook the Pasta

Bring a large pot of salted water to a boil. Add the high protein penne and cook until al dente, about 2 minutes less than the package directions. The pasta will finish cooking in the oven. Drain and set aside.

Step 2: Brown the Sausage

In a large skillet over medium-high heat, cook the ground Italian sausage until browned and no longer pink, about 7–8 minutes. Break it apart with a spatula as it cooks. Drain any excess grease if necessary.

Step 3: Blend the Cottage Cheese Mixture

In a blender or food processor, combine the cottage cheese, garlic powder, Italian seasoning, salt, and pepper. Blend until smooth and creamy. This creates a high-protein alternative to ricotta.

Step 4: Combine Pasta, Sauce & Sausage

In the same skillet with the sausage, stir in the pasta sauce. Add the cooked penne and toss until everything is coated in sauce.

Step 5: Assemble the Bake

Preheat your oven to 375°F (190°C). In a 9×13-inch baking dish, layer half of the pasta mixture. Spread half of the blended cottage cheese mixture over the top, followed by 1 cup of mozzarella. Repeat with the remaining pasta, cottage cheese mixture, and mozzarella.

Step 6: Bake Until Golden

Cover the dish with foil and bake for 20 minutes. Remove the foil and bake another 10 minutes, or until the cheese is bubbly and slightly golden.

Step 7: Rest & Serve

Let the pasta bake rest for 5 minutes before serving. Garnish with fresh basil or parsley if desired.

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Nutrition Facts (Per Serving)

This recipe makes 6 hearty servings.

• Calories: 420
• Protein: 34g
• Carbohydrates: 38g
• Fat: 15g
• Fiber: 7g
• Sugars: 6g
• Sodium: 890mg

Nutrition values are approximate and will vary depending on the specific brand of pasta, sauce, and cheese used.

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Serving Suggestions

This pasta bake is a full meal on its own, but you can round it out with a simple side:

• A crisp green salad with balsamic vinaigrette
• Roasted vegetables like zucchini, broccoli, or bell peppers
• A slice of freshly baked bread with homemade garlic spread

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Storage & Meal Prep Tips

• Refrigerator: Store leftovers in an airtight container for up to 4 days.
• Freezer: Wrap tightly in foil and freeze up to 2 months. To reheat, thaw overnight in the fridge and bake at 350°F until warmed through.
• Meal Prep: Portion into glass meal prep containers for quick, high-protein lunches during the week.

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Variations & Substitutions

• Make it Spicy: Use hot Italian sausage or add crushed red pepper flakes.
• Vegetarian Option: Swap the sausage for plant-based crumbles.
• Extra Veggies: Add sautéed spinach, mushrooms, or bell peppers to the sauce for extra nutrients.
• Different Cheese: Try part-skim ricotta instead of cottage cheese if you prefer.

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Tips for the Best Pasta Bake

1. Undercook the pasta slightly so it doesn’t get mushy in the oven.
2. Blend the cottage cheese until completely smooth for a creamy, ricotta-like texture.
3. Use a high-quality pasta sauce—it makes all the difference in flavor.
4. Don’t skip resting the bake. Those extra 5 minutes help the layers set so you get perfect scoops.

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Why Use High Protein Pasta?

Traditional pasta is delicious but can be lower in protein. By swapping to high protein penne, you’ll balance out the carbs with more staying power, making this dish both indulgent and filling. Many high-protein pastas are made with lentils, chickpeas, or pea protein, so you’ll also get extra fiber.

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Can You Make This Ahead of Time?

Yes! Assemble the pasta bake up to a day in advance, cover with foil, and refrigerate. When ready to bake, add 5–10 extra minutes to the baking time. Perfect for meal planning or busy weeknights when you want dinner on the table fast.

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Final Thoughts

This High Protein Italian Sausage Penne Bake is proof that comfort food doesn’t have to weigh you down. With the perfect balance of protein, carbs, and flavor, it’s a recipe your family will ask for again and again. Whether you’re feeding hungry kids, meal prepping for the week, or just craving something cheesy and satisfying, this pasta bake checks all the boxes.

So grab your skillet, preheat the oven, and get ready to enjoy a protein-packed Italian classic that’s just as nutritious as it is delicious.

And I commend joy, for man has nothing better under the sun but to eat and drink and be joyful, for this will go with him in his toil through the days of his life that God has given him under the sun. Ecclesiastes 8:15

Don’t forget to save this recipe on Pinterest so you don’t lose it! 🍝