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Creamy, protein-rich vegetable rose sauce made with cottage cheese & hidden veggies. A healthy pasta sauce ready in under 45 minutes!
A Nutritious and Creamy Pasta Sauce Made with Hidden Veggies
Looking for a healthy pasta sauce that’s creamy, protein-rich, and full of hidden veggies? This Protein-Packed Vegetable Rose Sauce is the perfect balance of flavour and nutrition. Made with cauliflower, broccoli stems, carrots, and cottage cheese, this rose sauce is not only velvety smooth but also loaded with plant-based goodness and extra protein to keep you full and energized.
Whether you’re serving it with spaghetti, tortellini, or ravioli, this homemade rose sauce is a delicious way to sneak more vegetables into your meals without sacrificing taste!
Why You’ll Love This Recipe
- Â High in protein thanks to cottage cheese.
- Â Packed with vegetables for extra nutrients and fiber.
-  Versatile – pairs with any pasta or grain.
-  Easy & quick – ready in under 45 minutes.
Preparing Veggie Rose Sauce
- Ingredients You’ll Need
- 1 tbsp olive oil
- ½ onion, diced
- 2 cloves garlic, peeled
- 2 medium carrots, peeled & grated
- 2 cups cauliflower florets
- 688 ml passata (tomato purée)
- 1 cup broccoli stems
- 1 tsp salt
- ½ tsp oregano
- ½ tsp Italian seasoning
- ¼ tsp ground black pepper
- 1 cup cottage cheese
- Â
Step-by-Step Instructions
Step 1: Prep the veggies
Dice the onion, peel and grate the carrots, and peel the garlic.Â
Step 2: Sauté the Base
- Heat olive oil in a medium saucepan. Add onions and cook for 4–5 minutes until translucent.
- Add grated carrots and sauté for another 3–4 minutes.
Step 3: Add Garlic & Veggies
- Press in the garlic and cook until fragrant. Add cauliflower and broccoli stems, cooking for another 5 minutes.
Step 4: Simmer the Sauce
- Stir in passata, salt, oregano, Italian seasoning, and pepper. Lower the heat, cover, and simmer for 15 minutes, stirring often.
Step 5: Blend Until Creamy
- Carefully transfer the mixture to a blender. Add cottage cheese and blend until smooth and creamy.
Step 6: Serve & Enjoy
- Toss with your favourite pasta, tortellini, or ravioli. Garnish with fresh basil, parmesan, and red pepper flakes for extra flavour.
Tips and Variations
- Make it vegan by swapping cottage cheese for silken tofu or cashew cream.
- Add spice with chili flakes or cayenne.
- Boost creaminess by blending in a spoonful of cream cheese.
- Meal prep friendly – Store in the fridge for up to 4 days or freeze for up to 3 months.
Serving Suggestions
This rich and healthy rose sauce pairs beautifully with:
- Spaghetti or penne for a classic pasta dinner.
- Cheese-filled ravioli or tortellini for extra indulgence.
- Zucchini noodles or chickpea pasta for a low-carb, high-protein option.
Final Thoughts
This Protein-Rich Vegetable Rose Sauce is the ultimate healthy pasta sauce for busy weeknights. It’s creamy, flavorful, packed with hidden veggies, and loaded with protein to keep the whole family satisfied. Perfect for kids, meal prep, or anyone who wants a lighter twist on a creamy tomato sauce!
Are you looking for dinner ideas? Check out our recipes:
Protein-Rich Vegetable Rose Sauce Recipe
Equipment
- Medium pot
Ingredients
Instructions
- Dice the onions and peel and grate the carrots.½ onion, 2 medium carrots
- Peel the garlic.2 cloves of garlic
- In a medium saucepan, heat up the oil.1 tbsp olive oil
- Once hot, add the onions and sauté for 4-5 minutes until translucent, then add the grated carrots. Sauté for another 3-4 minutes.
- Press in the garlic and cook until fragrant, then add the cauliflower and broccoli stems. Toss and cook for another 5 minutes.2 cups cauliflower florets, 1 cup broccoli stems
- Add the passata, herbs and salt and pepper. Stir, lower the heat, cover and simmer for 15 minutes, stirring often to prevent burning.688 ml passata, 1 tsp salt, ½ tsp oregano, ½ tsp Italian seasoning, ¼ tsp ground black pepper
- Carefully pour the contents of the pot into the jug of a high-powered blender. Add the cottage cheese and blend until smooth.2 cup cottage cheese
- Serve on your favourite noodle, tortellini or ravioli. Top with fresh basil, parmesan and hot pepper flakes for an added boost of flavour.
