High Protein Caramelised Onion Pasta
This is the perfect dish if you want a creamy nourishing pasta, one portion has 564 calories and 26.7g of protein!
Jump to recipeWhat’s the best way to store this dish?
Since there is cottage cheese in the sauce, this dish is prone to splitting when heating up. I’d recommend very gently heating it on the hob!
Can this be frozen?
I wouldn’t recommend freezing this!
If you’re looking for another dish, be sure to try out these recipes:
High Protein Caramelised Onion Pasta
Ingredients
for the pasta
- 150g dry pasta
- 2 large onions, finely sliced
- 45g sun-dried tomatoes, chopped
- 1 tsp smoked paprika
- 1/2 tsp dried thyme
- 1/2 tbsp sun-dried tomato oil (or olive oil)
- 1 head of garlic, top sliced off
- 1 tbsp chopped parsley
for the for the Alfredo sauce
- 150g cottage cheese
- 3 tbsp milk (or plant-based milk)
- 25g parmesan cheese
- 1/2 tbsp lemon juice
- Pinch of salt and freshly ground black pepper (to taste)
Method
- Preheat the oven to 220°C (200°C fan). Spread the sliced onions and chopped sun-dried tomatoes evenly in a baking tray. Sprinkle over the smoked paprika, dried thyme, and drizzle with sun-dried tomato oil. Toss everything together well, then nestle the garlic head (cut side up) in the centre.
- Cover the tray with foil and roast for 50 minutes, stirring halfway through to ensure even caramelisation.
- While the onions are roasting, prepare the Alfredo sauce. Place the cottage cheese, milk, grated parmesan, lemon juice, and a pinch of salt and pepper into a blender or food processor. Blend until smooth and creamy. Adjust the consistency with extra milk if needed, it should be a pourable thickness!
- Meanwhile, cook the pasta according to the package instructions. Once cooked, drain and set aside, reserving about 1/2 cup of the pasta cooking water.
- When the onions are done, remove the tray from the oven. Let the garlic cool slightly, then squeeze the roasted cloves out of their skins. Mash the garlic with a fork.
- Add the chopped parsley along with about 4 tablespoons of pasta water (add more if you like a saucier pasta) and pour in the Alfredo sauce. Mix everything together until the pasta is evenly coated.
- Taste and adjust seasoning if necessary.
- Toss the cooked pasta into the sauce and gently mix to combine. And that’s it!
Share
You might also like
French Onion Soup Beans with Cheesy Baguette Toasts
October 20, 2026
These French Onion Soup Beans are a delicious twist on classic French onion soup, made with creamy white beans, sweet onions, garlic, Parmesan and a splash of double cream. Topped with golden, cheesy baguette toasts with melted mozzarella and Parmesan, this easy white bean recipe is rich, comforting and packed with flavour.
Creamy Gnocchi Soup
October 6, 2026
This creamy gnocchi soup is the ultimate cosy, comforting dinner for a chilly evening. Made with soft potato gnocchi, vegetables, sun-dried tomatoes, spinach and a creamy tomato broth, it’s packed with flavour while being incredibly easy to make.
Contact
See an issue or have a question? Send an email to contact.carolefood@gmail.com
a nourishing newsletter
Weekly cooking guidance using my recipes, plus occasional grocery lists, meal prep tips and seasonal recipe roundups.
Subscribe
