The "Stealth Sauce"
Pasta Bake
Rich, creamy, and cheesy, but powered by plants and lean protein. The ultimate "dump and bake" comfort food.
HeartHealth Brands
Clinical Nutrition Team
Updated
Jan 05, 2026
Creamy pasta bakes are usually a cholesterol nightmare—loaded with heavy cream and fatty cheeses. We fixed that by using a "stealth" ingredient that adds creaminess and protein without the artery-clogging fat.
The "Stealth" Technique
The secret weapon here is Low-Fat Cottage Cheese. When blended with broth and herbs, it transforms into a silky, rich sauce that mimics heavy cream perfectly.
By using a 1% or 2% milk fat variety, we drastically cut the saturated fat while skyrocketing the protein content.
We also doubled down on fiber by using Brown Rice Pasta and doubling the volume of spinach. Fiber is essential for binding to cholesterol in the digestive system and removing it from the body.
The Functional Ingredients
Low-Fat Cottage Cheese
We use 2% or 1% milk fat. It provides the "mouthfeel" of a high-fat sauce but is packed with casein protein and calcium.
Brown Rice Penne
Unlike white pasta which spikes blood sugar, Jovial Brown Rice Pasta retains the bran and germ, providing sustained energy and heart-healthy fiber.
Volume Greens
We use a mix of Frozen Broccoli (for ease) and Fresh Spinach. The spinach wilts down, adding micronutrients like Potassium which helps regulate blood pressure.
The Recipe
Ingredients
The Sauce (Blender)
- 3 cups Low-sodium chicken or veg broth
- 16 oz Low-fat cottage cheese (2% or 1%)
- Juice of 1/2 lemon
- 2 tsp Garlic powder
- 2 tsp Dried oregano
- 1 tsp Dried basil
- 1/2 tsp Kosher salt
- 1/2 tsp Black pepper
The Bake
- 12 oz Dry brown rice penne
- 4 cups Baby spinach, roughly chopped
- 2 cups Frozen broccoli florets
- 1/4 cup Grated parmesan
- 3/4 cup Shredded part-skim mozzarella
Instructions
Prep & Blend
Preheat the oven to 400°F. Lightly spray a 13 x 9-inch casserole dish with oil. Add the broth, cottage cheese, lemon juice, garlic powder, oregano, basil, salt, and pepper to a blender. Blend until completely smooth (about 30 seconds).
Combine
Add the dry penne, frozen broccoli, chopped spinach, parmesan cheese, and the blended cottage cheese mixture directly to the casserole dish. Mix well until the penne is submerged in the liquid.
Bake
Cover tightly with foil (or a lid) and bake until the pasta is just al dente, about 30 to 35 minutes. *Note: Gluten-free pasta brands vary, so check doneness at 30 mins.*
The Cheese Finish
Turn the oven to high broil. Remove the foil and sprinkle the shredded part-skim mozzarella over the top. Broil until the cheese is golden and bubbling (4 to 5 minutes). Watch closely so it doesn't burn!
Rest & Serve
Remove from the oven and let sit, covered, for at least 15 minutes. This is crucial—it allows the pasta to absorb any excess liquid and creates the perfect creamy texture.
📝 Kitchen Notes
- Storage: Refrigerate in a sealed container for up to 4 days. Freeze for up to 3 months.
- Reheating: From refrigerator, microwave for 2 minutes or heat in a saucepan over medium heat. If frozen, thaw in the fridge overnight first.
- Protein Boost: Add shredded rotisserie chicken or cooked ground chicken to the bake for an even higher protein meal.
Nutrition Estimates (Per Serving)
*Estimates based on using 2% cottage cheese and brown rice penne.