About the Recipe
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Ingredients
🧂 Ingredients
Main:
250g (about 2 cups) whole wheat or high-protein ziti / penne pasta
1 tbsp olive oil
2–3 cloves garlic, minced
1 onion, finely chopped
1½ cups tomato puree or pasta sauce
½ tsp chili flakes (optional)
1 tsp Italian seasoning (or oregano + basil + thyme mix)
Salt and pepper, to taste
Protein & Cheese Layer:
1½ cups low-fat cottage cheese (paneer), crumbled or blended
½ cup Greek yogurt (for creaminess)
1 egg (optional, helps set the bake and adds protein)
¼ cup grated Parmesan cheese
½ cup low-fat mozzarella, shredded (for topping)
Optional Add-ins:
1 cup cooked chicken breast or soya granules (for extra protein)
1 cup spinach or bell peppers, chopped
Preparation
🔥 Instructions
Preheat oven
Set to 190°C (375°F).
Cook pasta
Boil ziti until just al dente.
Drain and set aside.
Prepare the tomato sauce
Heat olive oil in a pan.
Add onions and garlic → sauté until fragrant.
Add tomato puree, chili flakes, Italian seasoning, salt, and pepper.
Simmer 10 minutes until slightly thickened.
(Optional: add cooked chicken or veggies here.)
Make the cottage cheese mix
In a bowl, combine crumbled/blended cottage cheese, Greek yogurt, egg, and Parmesan.
Mix until creamy and smooth.
Assemble the bake
In a baking dish:
Spread a thin layer of tomato sauce.
Add half of the cooked pasta.
Spread the cottage cheese mixture evenly.
Add remaining pasta and sauce.
Sprinkle mozzarella cheese on top.
Bake
Bake uncovered for 25–30 minutes, until golden and bubbly on top.
Rest for 5 minutes before serving.
🍽️ Serving Suggestions
Serve hot with a side of steamed broccoli or roasted veggies.
Drizzle with chili oil or balsamic glaze for a flavor boost.
Great for meal prep — reheats perfectly.
⚡ Macros (approx. per serving)
Calories: 420–480 kcal
Protein: 35–40g
Carbs: 35–40g
Fat: 12–15g