Pasta Salad with Fresh Cottage Cheese Dressing
Whole wheat penne tossed lukewarm with a cottage cheese and lemon dressing, then loaded with cherry tomatoes, cucumber, and a handful of peppery arugula. 24g protein and just 5g fat from six ingredients and one pot.
The cottage cheese does double duty here. Mixed with lemon juice and seasoning, it turns into a creamy, tangy coating that clings to warm pasta without adding oil, mayo, or anything heavy. A cold lunch that actually fills you up.
Whole wheat penne tossed lukewarm with a cottage cheese and lemon dressing, then loaded with cherry tomatoes, cucumber, and a handful of peppery arugula. 24g protein and just 5g fat from six ingredients and one pot.
The cottage cheese does double duty here. Mixed with lemon juice and seasoning, it turns into a creamy, tangy coating that clings to warm pasta without adding oil, mayo, or anything heavy. A cold lunch that actually fills you up.
Ingredients
- penne, whole wheat 3 ounces
- cherry tomatoes 8 pieces
- cucumber 0.5
- lemon juice 1 squeeze
- cottage cheese, 4% milkfat 2.5 ounces
- arugula 1 handful
Method
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Prepare the pasta according to the instructions on the package.
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Halve the cherry tomatoes and dice the cucumber.
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Mix the lemon juice into the cottage cheese to taste. Season with salt and pepper.
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Stir the cottage cheese mixture into the lukewarm pasta first. Then mix in the tomatoes, cucumber and arugula. Season with salt and pepper.
Stir the cottage cheese mixture into the pasta while it is still lukewarm, not cold. The warmth loosens the cottage cheese into a smooth coating. If you wait until the pasta cools completely, the dressing clumps instead of coating.
Behind this recipe
Is 24 grams of protein enough for one meal?
It depends on your total daily target. A systematic review of protein research found that muscle protein synthesis responds to higher per-meal intakes than the commonly cited 30g threshold. At 24g, this meal sits comfortably within the range the research supports, though your overall daily total matters more than any single serving.
Read the full evidence reviewCan I make this ahead and eat it cold later?
Yes. The flavors actually improve after a few hours in the fridge as the lemon and seasoning meld with the cottage cheese. Store covered and add a small squeeze of fresh lemon before eating, since cold dulls acidity slightly.
Why use whole wheat pasta instead of regular?
Whole wheat penne gives this salad 9 grams of fiber per serving. Regular pasta would deliver the same carbs with roughly half the fiber. Research has found an independent association between fiber intake and fat loss, separate from total calorie intake.
Read the full evidence review
