Shiitake & Cremini Cheese Pasta

Creamy whole grain pasta tossed with sautéed shiitake and cremini mushrooms, wilted baby spinach, and a light sauce of cottage cheese, cream cheese and Pecorino — simple, satisfying and blood sugar-friendly.

Ingredients

  • 250g whole grain or legume-based pasta (chickpea or lentil pasta for lower glycemic response)
  • 200g mixed mushrooms (shiitake and cremini, sliced)
  • 3 cloves garlic, minced
  • 1 small onion, finely diced
  • 2 tbsp olive oil
  • 100g low-fat cottage cheese
  • 50g Pecorino or Parmesan, freshly grated
  • 50g light cream cheese
  • 1/4 cup vegetable broth (low sodium)
  • 1 tbsp fresh thyme leaves
  • 1 tsp dried oregano
  • 1/2 tsp smoked paprika
  • 2 tbsp fresh parsley, chopped
  • 2 cups fresh baby spinach
  • Salt and pepper to taste
  • 1 tbsp nutritional yeast (optional, for extra cheesy flavour)

Instructions

  1. Cook pasta according to package instructions, reducing cooking time by 1 minute for al dente. Reserve 1/2 cup pasta water before draining.
  2. Heat olive oil in a large skillet over medium heat. Sauté onion until translucent, about 3–4 minutes.
  3. Add garlic and cook for 30 seconds until fragrant.
  4. Increase heat to medium-high, add mushrooms and cook until moisture is released and edges begin to brown, about 5–7 minutes.
  5. Reduce heat to medium-low. Add thyme, oregano and smoked paprika, stirring to coat the mushrooms.
  6. Pour in vegetable broth and simmer for 2 minutes.
  7. Add cottage cheese and cream cheese, stirring until smooth and creamy.
  8. Add spinach and stir until wilted, about 2 minutes.
  9. Add drained pasta and toss to coat. Add reserved pasta water a tablespoon at a time if sauce is too thick.
  10. Remove from heat and stir in half the Pecorino or Parmesan.
  11. Serve immediately, topped with remaining cheese, fresh parsley and black pepper.

Notes

  • Using legume-based pasta keeps glycemic response low compared to traditional wheat pasta.
  • Cottage cheese adds protein while keeping the sauce creamy with significantly less fat than cream-based alternatives.
  • Spinach adds iron and folate while keeping the dish light.
  • The mix of shiitake and cremini gives varied textures and a deeper, more complex flavour.

Variations

  • Add 100g flaked salmon or cooked shrimp for extra protein.
  • Swap spinach for kale or Swiss chard for a heartier green.
  • Replace Pecorino with goat cheese crumbled in at the end for a tangier finish.
  • Add a handful of sun-dried tomatoes for a Mediterranean twist.
  • Stir in 1 tbsp nutritional yeast for an even cheesier depth without extra fat.

Why This Meal Is Good for You

  • Shiitake mushrooms contain lentinan, a compound linked to immune support and potential cancer-protective properties. They also support gut health and provide B vitamins including B6 and B12 precursors.
  • Cremini mushrooms are rich in selenium and ergothioneine, powerful antioxidants that protect cells from oxidative stress and support long-term cardiovascular health.
  • Legume-based pasta delivers a low glycemic index, meaning sustained energy without blood sugar spikes — particularly beneficial for metabolic health.
  • Cottage cheese is high in casein protein, which digests slowly and supports muscle maintenance and satiety.
  • Spinach provides folate, iron and vitamin K, supporting skin health, blood health and bone density.
  • Olive oil contributes monounsaturated fats with anti-inflammatory effects, associated with reduced risk of heart disease.
  • Garlic contains allicin, known for its antimicrobial, cholesterol-lowering and blood pressure-regulating effects.