A creamy bowl of pasta doesn’t need a complicated sauce. This one starts with chickpea pasta, roasted red peppers and cottage cheese blended until smooth. Make a small bowl for yourself or put the pieces on the table for everyone to assemble.
If you’re taking a GLP-1, the best starting portion is one that feels comfortable to you. There’s no reason every bowl at the table has to look the same.
Pick your pasta and peppers
Choose a chickpea pasta shape you like. Short shapes such as rotini or penne catch sauce well, but use what’s in your cupboard. Check the box: ingredients and cooking directions vary by brand. Some products contain other ingredients, so read the label if you avoid wheat or have another food allergy.
For the peppers, a jar of roasted red peppers saves a step. Drain them and cut them into strips. You can also cook your own peppers until soft if you have time. Some jarred varieties are packed with vinegar or seasonings, so taste a small piece and choose one you enjoy.
You'll need cottage cheese, a little milk or water, and herbs or seasoning for the sauce. Basil and black pepper are one option. A blender or small food processor makes it smoother; if you don't mind the texture, try mashing the cottage cheese instead.
Get the texture you want
Cook the pasta according to its package. Start checking near the suggested time so it reaches the texture you prefer. Chickpea pasta can behave differently from the wheat pasta you may be used to; stirring and following the directions on your box are useful.
Keep a little pasta water before you drain. A spoonful at a time can loosen the sauce later. Place the drained pasta back in the pot while you prepare the other ingredients, keeping the heat low or off.
Blend cottage cheese with a splash of milk or water. Add the liquid gradually: it’s easier to thin the mixture than to make it thick again. Blend herbs into the sauce or sprinkle them on top. If you prefer a very mild bowl, leave the seasonings light and offer extra at the table.
Gently warm the peppers in a pan, or add them to the warm pasta if they’re already soft. Fold in the sauce and a little reserved pasta water. Use gentle heat rather than boiling the dairy mixture, and add more liquid if the pasta absorbs it.
Make it work for your table
For a smooth sauce, blend the peppers with the cottage cheese instead of leaving them in strips. For more contrast, keep them separate. A handful of cooked spinach can go alongside the pasta, or you can serve cucumber or another favorite vegetable on the side.
Cottage cheese contains milk. Lactose-free cottage cheese may suit some people with lactose intolerance, but it still contains milk protein and isn’t suitable for a milk allergy. If milk is off the menu, choose a dairy-free sauce that works for your needs; its flavor and protein content may be different.
Chickpeas can cause gas for some people. A smaller amount, a different pasta or another meal may feel better if this one doesn’t agree with you. You don’t have to finish the bowl just because it’s on your plate.
Save the extra
If you expect leftovers, keep some sauce separate so you can add a little when reheating. Place the pasta and any perishable sauce in covered, shallow containers and refrigerate within two hours, or within one hour if the temperature is above 90°F.
Reheat leftovers to 165°F throughout. A splash of water can help loosen the pasta as it warms; stir and check the temperature in more than one spot. Store any unused cold sauce in the refrigerator and follow the storage guidance on its ingredients.
For more ideas that don’t demand a fixed plate size, read our guide to balanced meals on a GLP-1. Then make this bowl as saucy, mild or colorful as you like.