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PdfHeat 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.
Combine the cooked pasta with the sausage sauce and protein cheese base, tossing to coat.
Garnish per serving with 20 g 2% cottage cheese, 5 g Parmigiano Reggiano, black pepper, and optional olive oil drizzle.