Name: High Protein Baked Feta Pasta with Hidden Veggies (Creamy, Easy & Healthy)
Prep time: 8 min
Cook time: PT-489731H17M55S
Total time: PT-489731H17M55S
Cuisine: Modern Fusion
Ingredients: 1 block feta cheese (≈200 g, preferably high‑protein type); 500 g cherry tomatoes; 1 large red capsicum (bell pepper); 1 head garlic; ½ Tbsp olive oil; Salt, to taste; Pepper, to taste; Mixed Italian herbs, to taste; Chili flakes, to taste; 150 g cottage cheese (high‑protein, lower fat); 300 g dried pasta (normal or high‑protein; e.g., rigatoni); Fresh or semi‑dried parsley or basil, for serving; Grated Parmesan cheese, for serving

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This high-protein baked feta pasta is my healthy twist on the viral TikTok sensation. I’ve loaded it with creamy feta, protein-packed cottage cheese, and hidden veggies that melt into a smooth, delicious sauce. It’s cozy, rich in flavor, and balanced with the kind of nutrition that makes me feel great after eating it. Whether I’m meal prepping or just throwing together a weeknight dinner, this dish hits the sweet spot of comfort and health. High Protein Baked Feta Pasta with Hidden Veggies (Creamy, Easy & Healthy)

Why You’ll Love This Recipe

I love this recipe because it gives me all the creamy, cheesy satisfaction of traditional baked pasta but without the heavy feeling afterward. Here’s why it’s become one of my go-to meals:

Healthy Comfort Food: I get to enjoy that warm, creamy pasta comfort with ingredients that nourish me.
High in Protein: Thanks to the use of high-protein feta, cottage cheese, and optional protein pasta, it fills me up and helps me hit my protein goals.
Hidden Veggies: The red capsicum and garlic blend smoothly into the sauce—I don’t even notice I’m eating extra vegetables.
Creamy & Delicious: Roasting the feta with tomatoes and garlic builds deep flavor and a rich, creamy sauce without needing cream.
Quick & Easy: It’s a one-dish bake with minimal chopping. I can have it on the table in under 45 minutes.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

1 block feta cheese (around 200g, preferably high-protein)
500 g cherry tomatoes
1 large red capsicum
1 head garlic
½ tbsp olive oil
salt, to taste
pepper, to taste
mixed Italian herbs, to taste
chili flakes, to taste
150 g cottage cheese (preferably high protein and lower fat)
300 g dried pasta (normal or high-protein; I use rigatoni)
fresh or semi-dried parsley or basil, to serve
grated parmesan cheese, to serve

Directions

I preheat my oven to 200°C (fan-forced). In a large baking dish, I add the cherry tomatoes, whole garlic head (with the root chopped off), chopped capsicum, and the block of feta. Then I drizzle everything with olive oil and season with salt, pepper, Italian herbs, and chili flakes.
I bake the dish for 40–45 minutes, until the tomatoes are blistered, the capsicum is soft, and the feta turns golden and soft.
While that bakes, I cook the pasta according to the packet directions, making sure to reserve about ¼ cup of the pasta water before draining.
Once the roasting is done, I squeeze the garlic cloves out of their skins and transfer everything (juices and all) into a high-speed blender. I add the cottage cheese and the reserved pasta water, blending until the sauce is silky and smooth.
I mix the sauce with the cooked pasta, adding a splash more pasta water if needed to get that perfect glossy finish.
I top it with basil or parsley and a sprinkle of parmesan before serving.

Servings and timing

This recipe makes 4 generous servings. It takes about 8 minutes to prep and 40–45 minutes to cook, so I usually have dinner ready in under 50 minutes total.

Variations

Add protein: I sometimes toss in grilled chicken breast, chickpeas, or even cooked shrimp to boost the protein even more.
Spice it up: More chili flakes or a spoonful of harissa can give the sauce an extra kick.
Switch the veggies: I swap the capsicum for carrots or zucchini depending on what I have.
Vegan version: Use plant-based feta and cottage cheese alternatives and your favorite vegan pasta.

storage/reheating

This baked feta pasta is ideal for meal prep or storing leftovers:

To store: I keep leftovers in an airtight container in the fridge for up to 4 days.
To reheat: I reheat it gently on the stovetop or in the microwave with a splash of water or milk to bring back the creaminess.
To freeze: I let it cool fully, then freeze it in individual portions. It lasts up to 2 months. I thaw it overnight in the fridge before reheating.

FAQs

What pasta shape works best for this dish?

I like using rigatoni because the sauce clings well to the ridges, but penne, fusilli, or even shells work beautifully too.

Can I skip the cottage cheese?

The cottage cheese adds creaminess and protein, but if I’m out of it, I sometimes replace it with Greek yogurt or even a small amount of ricotta.

Is it spicy?

It’s mildly spicy from the chili flakes, but I control the heat based on how much I add. For a kid-friendly version, I leave them out.

Can I blend the sauce without a blender?

Yes, if I don’t have a blender, I mash everything with a fork or potato masher for a chunkier texture. It still tastes great, just not as smooth.

What kind of feta should I use?

I go for a block of high-protein feta when I can, but any block feta works. Avoid crumbled feta—it doesn’t melt the same way.

Conclusion

This high protein baked feta pasta with hidden veggies is the perfect blend of ease, taste, and nutrition. I love how it fits into my busy life while still keeping things balanced and delicious. It’s creamy, comforting, and packed with the kind of ingredients that make me feel good. Whether I’m making it fresh or reheating leftovers, it’s always a satisfying, wholesome meal I can count on.