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Heat a deep, flat-bottom pot over medium-high heat and lightly coat with spray oil, then add the chicken Italian sausage and break it up as it cooks until fully browned and slightly caramelized.
Add marinara sauce to the pot, stir to combine, and let simmer for about 10 minutes, stirring occasionally to concentrate the flavor.
In a blender, combine cottage cheese, Parmigiano Reggiano, milk, oregano, garlic powder, salt, and pepper, then blend until completely smooth (it should look like a creamy vodka-style sauce, add a splash more milk if needed to loosen it).
Boil protein rigatoni in well-salted water until just al dente, reserving a ladle of pasta water before draining.
Add the cooked pasta directly into the sausage and sauce, loosen with a splash of pasta water, and gently toss to coat (be careful not to overmix or the protein pasta can break), then let the mixture cool slightly until the steam settles.
Pour in the blended cottage cheese mixture and gently mix until fully coated and creamy.
Divide into 5 portions and top each with 20 g cottage cheese and 5 g grated Parmigiano Reggiano, finishing with black pepper and an optional drizzle of olive oil.