This creamy, Cottage Cheese Cacio e Pepe is a protein-packed twist on the Italian classic. No cream needed—just blend cottage cheese, black pepper, Parmesan, and starchy pasta water to make a luscious sauce. Ready in under 20 minutes!
Creamy Cacio e Pepe
If you love traditional cacio e pepe pasta but wish it had a little more staying power, this Cottage Cheese Cacio e Pepe is the answer. It has all the bold, peppery flavor you expect, but with a creamy sauce made from blended cottage cheese that adds a protein boost—16 grams per serving! You can always amp it up by tossing in grilled chicken or grilled shrimp. And if you’re looking more ways to sneak cottage cheese into your meals, check out more of my Cottage Cheese Recipes here!
Why This Recipe Works
I tested creamy cacio e pepe on my husband Tommy, who’s always a little skeptical when I sneak cottage cheese into recipes. But he loved it and even gave it the “picky husband” seal of approval. If that’s not a win, I don’t know what is!
- Cottage cheese makes it creamy without cream. Blending it gives you a rich, velvety sauce that feels indulgent but is actually lighter and packed with protein.
- Pasta water is the secret weapon. It loosens the sauce and helps it cling to every strand of pasta for that classic glossy finish.
- It’s fast and pantry-friendly. No need for heavy cream or butter—just simple ingredients you probably already have.
- More protein than traditional cacio e pepe. With 16 grams per serving, it’s more satisfying and keeps you full longer.
- Adult mac and cheese. The black pepper elevates the meal, but it’s still a cheesy pasta your kids are sure to enjoy.
- Dietary Restrictions: Weight Watchers-friendly, vegetarian, gluten-free (if using GF pasta), high-protein
I’ve tested several pasta recipes with cottage cheese, like this Lasagna and these Stuffed Shells, and many more while working on my new Skinnytaste High Protein cookbook. It hits bookstores on October 7, and you can pre-order it now.
Ingredients You’ll Need
Here are the ingredients for cottage cheese cacio e pepe, which translates to “cheese and pepper” in Italian. See the recipe card below for the exact measurements.
- High-Protein Pasta: My favorite is Barilla Protein+, and I recently tried and enjoyed Goodles, which many readers recommended.
- Low-fat Cottage Cheese provides extra protein. Good Culture and Nancy’s are great since they have thicker consistencies than some other brands.
- Garlic adds flavor to the sauce. There’s no need to mince it, as it’ll be blended with the sauce.
- Cheese: Buy a block of high-quality Pecorino Romano and Parmesan and grate it at home for the best taste.
- Black Pepper is essential–It’s the “pepe” in “cacio e pepe.” Use freshly ground pepper for the best flavor.
What’s the difference between Pecorino Romano and Parmesan?
Both are firm, white cheeses, but Pecorino Romano is made with sheep’s milk and Parmesan is from cow’s milk. Pecorino has a saltier, tangier flavor, while Parmesan is nuttier. It’s also often aged longer than Pecorino, which means Parmesan’s texture is harder and drier.
How to Make Cacio e Pepe
Just a few simple ingredients create a creamy, indulgent pasta sauce that’s secretly full of protein. Plus, it doesn’t take long to get on the table, making it perfect for busy weeknights. See the recipe card at the bottom for printable directions.
- Cook the pasta in boiling, salted water until it is al dente. When draining the pasta, pour 1 cup of pasta water into a measuring cup. This starchy water is the key to making the cacio e pepe sauce.
- Make the Cottage Cheese Pasta Sauce: Add the cottage cheese, garlic clove, both grated cheeses, and a half cup of pasta water to a blender and blend until smooth.
- Combine the Pasta and Sauce: Add the sauce to a skillet and warm it, without letting it bubble. Stir in the pepper, pasta, and a quarter cup of pasta water. If it’s too thick, add a few tablespoons of pasta water until it’s creamy and smooth.
- Garnish the cacio e pepe with more Parmesan and black pepper.
Helpful Tip for the Creamiest Sauce
Sauce Consistency: The sauce may seem thick at first, but don’t panic—just keep adding pasta water a little at a time while tossing. It transforms into a glossy, creamy sauce that coats the noodles beautifully, with no need for cream.
Variations
- Gluten-Free Cacio e Pepe: Substitute your favorite gluten-free pasta.
- Pasta Shape: Swap spaghetti with fettuccine or bucatini. Cacio e pepe traditionally uses long pasta, but short pasta, such as rotini or farfalle, will also work.
- Cottage Cheese: You can use whole milk cottage cheese for an even creamier pasta, but I wouldn’t use fat-free.
- Cheese: Use only Pecorino Romano or Parmesan if you don’t want to buy both.
- Veggie Mix-Ins: Make it heartier by adding spinach, broccoli, or mushrooms.
- Extra Protein: Stir in shrimp or diced chicken breasts.
- Flavor: The grated cheeses add salt, but if it seems like it’s missing anything, sprinkle in a little salt. You can also finish it off with crushed red pepper for some heat.
Parmesan Cheese Tip: Save the Pecorino Romano and Parmesan rinds to add to soups later. As the rind simmers, it softens and infuses the broth with a delicious cheese flavor. I like to store my rinds in a zip-locked bag in the freezer, so I always have one available.
Storage
- Refrigerate leftover pasta for 5 days.
- Freeze in one airtight container or several smaller ones for individual portions. It’ll last for up to 3 months in the freezer.
- Thaw overnight in the fridge and microwave until warm. If the pasta absorbed a lot of sauce, add a splash of water to loosen it up.
More Cottage Cheese Recipes You’ll Love
For more high protein recipes, check out these five delicious cottage cheese recipes to inspire your next meal!
If you make this healthy cacio e pepe recipe, I would love to see it. Tag me in your photos or videos on Instagram, TikTok, or Facebook. And be sure to join the Skinnytaste Community to see what everyone’s cooking!
Yield: 4 servings
Serving Size: 1 generous cup
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Bring a large pot of salted water to a boil. Once the water is boiling, cook the pasta according to the package directions for al dente. Drain the pasta, reserving 1 cup of pasta water.
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In the meantime, add the cottage cheese, garlic, pecorino, parmesan, and 1/2 cup pasta water to a high powered blender. Blend until completely smooth.
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Add the sauce to a skillet and heat over medium. Once the sauce is warm but not bubbling, add the pepper and the cooked pasta to the sauce and toss to combine. Add 1/4 cup of the pasta water and stir. If the sauce seems too thick, add more of the reserved pasta water, a few tablespoons at a time until you reach your desired consistency. It should be creamy and smooth.
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Serve topped with extra parmesan cheese and plenty of black pepper.
Last Step:
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Want more protein? Top with grilled chicken or shrimp,
Serving: 1 generous cup, Calories: 243 kcal, Carbohydrates: 29.5 g, Protein: 16 g, Fat: 3 g, Saturated Fat: 1.5 g, Cholesterol: 9.5 mg, Sodium: 205.5 mg, Fiber: 5 g, Sugar: 3 g
