Creamy High-Protein Turkey Sausage Penne (Tomato Cream Sauce)
INTRO
Creamy, high-protein turkey sausage penne packed with 36g of protein and ready in just 30 minutes.
It’s packed with flavor from savory turkey sausage, a creamy tomato sauce, and a boost of protein from blended cottage cheese. Best of all, it comes together fast—making it perfect for busy weeknights or meal prep.
If you love easy, high-protein meals, you’ll also want to try my Southwest Chicken Quinoa Bowl and Garlic Butter Steak Bites with Creamy Parmesan Sauce.
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WHY YOU’LL LOVE IT
- High-protein comfort food
- Creamy without being overly heavy
- Ready in about 30 minutes
- Family-friendly and meal prep approved
- Budget-friendly (about $3–$4 per serving)
INGREDIENTS
- 8 oz penne pasta
- 1 lb turkey sausage
- 3 cloves garlic, minced
- ½ small onion, diced
- 1 cup marinara or crushed tomatoes
- ½ cup cottage cheese (blended until smooth)
- ¼ cup heavy cream
- ¼ cup grated parmesan cheese
- Salt & pepper, to taste
- Optional: fresh spinach
HOW TO MAKE
1. Cook the Pasta
Bring a pot of salted water to a boil and cook penne according to package instructions. Reserve ½ cup pasta water, then drain.
2. Cook the Sausage
In a large skillet over medium heat, cook turkey sausage, breaking it up until browned and fully cooked.
3. Sauté Aromatics
Add diced onion and garlic. Cook for 2–3 minutes until softened and fragrant.
4. Build the Sauce
Add marinara or crushed tomatoes and stir. Let simmer for 3–5 minutes.
Reduce heat to low and stir in:
- Blended cottage cheese
- Heavy cream
- Parmesan cheese
Mix until smooth and creamy.
5. Combine Pasta and Sauce
Add cooked pasta and a splash of reserved pasta water if needed to loosen the sauce.
Stir until everything is well coated.
6. Optional Add-Ins
Add spinach and cook until wilted.
Add a few dollops of mascarpone cheese for extra creaminess.
7. Serve
Taste, adjust seasoning, and serve warm with extra parmesan if desired.
TIPS FOR BEST RESULTS
- Blend cottage cheese until completely smooth for a creamy texture
- Don’t overheat after adding dairy—keep it low to prevent curdling
- Use pasta water to control sauce consistency
- Add spinach at the end for freshness and color
WHAT TO SERVE WITH
- Garlic bread
- Side salad
- Roasted vegetables
HOW TO STORE & REHEAT
Fridge: 3–4 days in airtight container
Reheat:
Microwave in 30-second intervals, stirring between each
Add a splash of water or milk to loosen sauce
👉 If you’re meal prepping, store in glass containers
NUTRITION (ESTIMATED PER SERVING)
- Calories: ~400–500
- Protein: ~30–35g
More High-Protein Dinner Ideas
If you liked this recipe, check these out next:
- Southwest Chicken Quinoa Bowl (high-protein meal prep favorite)
- Garlic Butter Steak Bites with Cream Parmesan sauce
Creamy High-Protein Turkey Sausage Penne (Tomato Cream Sauce)
Ingredients
Method
- Bring a large pot of salted water to a boil. Cook penne according to package instructions. Reserve ½ cup pasta water, then drain.
- In a large skillet over medium heat, cook turkey sausage, breaking it up until browned and fully cooked.
- Add diced onion and garlic. Cook for 2–3 minutes until softened and fragrant.
- Stir in marinara or crushed tomatoes and let simmer for 3–5 minutes.
- Reduce heat to low. Add blended cottage cheese, heavy cream, and parmesan cheese. Stir until smooth and creamy.
- Add cooked pasta to the skillet. Use reserved pasta water as needed to loosen the sauce.
- Stir until fully combined. Add spinach if using and cook until wilted.
- Taste, adjust seasoning, and serve warm.
Nutrition
Notes
- If you like your pasta with more sauce like I do, add more crushed tomatoes or marinara a half cup at a time to your liking.
- 2 cups of spinach looks like a lot raw → cooks down perfectly and doesn’t over power the dish. You can add more or less depending on preference