Caramelised Onion Cottage Cheese Spaghetti (High Protein, No Oil)
This rich, creamy spaghetti dish delivers bold flavour and satisfying texture without a drop of oil. Slow-cooked onions bring sweetness and depth, balanced by tangy balsamic and warmth from chilli flakes. Blending cottage cheese into the sauce packs it with protein while keeping it silky. Finished with fresh chives and a sprinkle of Parmesan, it's a simple, smart twist on comfort food.
Author:
Prep time (mins) | Cooking time (mins) | Servings |
|---|---|---|
10 | 25 | 1 |
Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|
435 | 32 | 52 | 9 |
Ingredients
90g dry spaghetti
1 large onion, thinly sliced
250g low-fat cottage cheese
3 garlic cloves, crushed
½ tsp chilli flakes (adjust to taste)
1 tbsp balsamic vinegar
¼ tsp dried thyme
¼ tsp dried oregano (optional)
Salt and pepper to taste
Fresh chives, finely chopped (for garnish)
1 tbsp grated Parmesan (optional for serving)
Method
Caramelise the onions:
Place the sliced onion in a non-stick pan with a splash of water and a pinch of salt.
Cook over low-medium heat, stirring regularly, and adding a tablespoon of water when needed to prevent sticking.
Cook for 20–25 minutes until deeply golden and sweet.Add garlic and vinegar:
Stir in the crushed garlic, thyme, oregano, and balsamic vinegar. Cook for 2–3 minutes until fragrant and slightly reduced.Make the sauce:
Transfer the onion mixture to a blender or use a stick blender. Add the cottage cheese and blend until smooth.
Season with salt, pepper, and chilli flakes to taste.Cook the spaghetti:
Boil the spaghetti according to the packet instructions until al dente. Reserve a splash of pasta water before draining.Combine and serve:
Return the drained pasta to the pan, pour over the sauce, and stir to coat. Add a little reserved pasta water if needed to loosen the sauce.
Serve topped with fresh chives, chilli flakes, and grated Parmesan.
Freezing and storage
ridge: Store leftovers in a sealed container for up to 2 days. Reheat gently with a splash of water or milk.
Freezer: Sauce can be frozen separately for up to 1 month. Defrost overnight in the fridge.
You should store the sauce separately from the pasta, upon reheating the sauce, you may need to re-blend it.