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High-Protein, High-Fiber Pasta Dinner with Sausage and Cottage Cheese


High-protein, high-fiber sausage and onion pasta dish in a bowl

There’s nothing I love more than a good pasta dish that’s not only delicious but also packed with protein and fiber to keep you full and balanced. In this recipe inspired by The Burnt Butter Table, I’m featuring a high-fiber pasta from Three Farm Daughters, along with protein-rich pork sausage and cottage cheese, creating a flavorful, nutrient-dense meal that’s perfect for any night of the week.


Why High-Fiber Pasta?

I’ve been excited to try this high-fiber pasta, and it did not disappoint! This pasta has four times the fiber of regular pasta and is naturally higher in amylose, which increases resistant starch—a type of prebiotic fiber that supports gut health, helps balance blood sugar, and keeps you feeling fuller longer. It’s an easy way to make a classic comfort dish even healthier without sacrificing taste.


High-fiber boxed pasta

The Power of High-Protein

For the protein in this dish, I used pork sausage. Each link of pork sausage provides 16 grams of protein and is a fantastic source of important nutrients like vitamin B, selenium, iron, zinc and choline. These nutrients help with energy production, brain health, and supporting the immune system.


To lighten up the sauce without sacrificing that creamy texture, swap out traditional heavy cream for cottage cheese. Not only does this boost the protein content, but it also keeps the dish creamy and satisfying. Cottage cheese adds a whopping dose of protein, calcium, and probiotics, making it a nutrient powerhouse.


Putting It All Together

To elevate the flavor, I sliced up an onion, which adds a subtle sweetness and antioxidants. After cooking the sausage, I mixed in the pasta and onions, saving a bit of pasta water to create a silky sauce that brings everything together. For a final touch of flavor, I added a rosemary and a zest of lemon to brighten up the dish.


The Final Result

The end result is a comforting, high-fiber, and protein-packed pasta that will satisfy your taste buds and keep you full. It’s perfect for a busy weeknight dinner, and best of all, it’s a dish the whole family will love!


Let me know if you give this recipe a try—I hope you enjoy it as much as we did!


Ingredients:

  • High-fiber pasta (I used Three Farm Daughters)

  • Pork sausage (1 link per serving)

  • 1 onion, sliced

  • ½ cup cottage cheese

  • A small handful of parmesan cheese

  • Zest of 1 lemon


Instructions:

  1. Cook the high-fiber pasta according to the package instructions. Reserve some of the pasta water.

  2. While the pasta is cooking, slice and sauté the onion in a pan, remove and set aside.

  3. Remove the pork sausage from its casing and cook until reaching an internal temperature of 160 degrees.

  4. In a separate bowl, mix the cottage cheese with a bit of pasta water to create a smooth, creamy sauce.

  5. Move the pork to one side of the pan, add in the cottage cheese sauce and whisk in the parmesan.

  6. Drain the pasta and add it to the pan with the sausage and onions.

  7. Mix everything together until it’s creamy and well-coated.

  8. Zest some lemon. Serve and enjoy!


This entire meal provides 93 grams of protein and 27 grams of fiber in total, making it an excellent option for both protein and fiber content! There are four servings, each containing approximately 23.25 grams of protein and 6.75 grams of fiber.


Nutritional Benefits:

  • High fiber for gut health and blood sugar balance

  • Protein-packed sausage and cottage cheese for muscle repair and satiety

  • Nutrient-rich ingredients like vitamin B, selenium, and antioxidants




xo,


Samantha


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This post may contain affiliate links, which means I may earn a small commission at no extra cost to you if you make a purchase through these links. I only recommend products I genuinely love and use in my own kitchen.



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