Preheat oven to 375°F and grease a 9x13" baking dish with cooking spray. Set aside.

In a large bowl, combine cottage cheese, Greek yogurt, eggs, half the garlic powder, half the onion powder, half the parsley, and half the basil. Set aside.

Fill a large pot with water to about 1.5” below the rim. Add enough salt so it "tastes like the sea", usually about 2-3 tbs. Bring to a boil over medium high heat. Add pasta and cook the minimum amount of time on the package (about 7 min).

While water comes to a boil and pasta cooks, on a different burner, heat avocado oil in a medium sized, deep sided sautee pan over medium high heat. When hot, add ground meat, the remaining garlic powder, onion powder, parsley, and basil, the 1/2 tsp salt and 1/4 tsp pepper. Cook until meat is browned, breaking up to a fine crumble.

When meat is browned, add spaghetti sauce (and red pepper flakes if using). Reduce heat, cover and simmer about 10 min.

When pasta is done, drain and let cool about 5 minutes. After the pasta is cooled slightly add it to the bowl with the cottage cheese mixture and stir to thoroughly combine.

Assemble dish: Place half the pasta mixture in the baking dish, spreading out into an even layer. Top with half the sauce, spread out evenly, using the back of your spoon to press the sauce down into the pasta slightly (but don't mix). Next, layer on 1 cup of the shredded mozzarella. Then, repeat layers with the remaining half of all the ingredients (pasta, sauce, cheese).

Cover dish with aluminum foil. Place in oven and bake 45 minutes covered. Remove foil and bake 15 more minutes uncovered. Remove from oven. Let rest uncovered for 15-20 minutes. Cut into 12 servings, dish up, and enjoy!