Preheat the oven to 350°F and coat a 9x13-inch baking dish with non-stick spray.
In a large skillet over medium-high heat, cook the ground beef and diced onion, breaking the beef into small pieces, until the beef is browned and the onion is soft and translucent, about 8-10 minutes.
Add the minced garlic and stir for about 30 seconds until fragrant.
Stir in the tomato sauce, salt, and pepper. Bring to a gentle simmer, then reduce heat and let simmer uncovered for 15 minutes, stirring occasionally.
Meanwhile, cook the egg noodles according to package directions and drain well.
In a mixing bowl, whisk together the cottage cheese, sour cream, salt, pepper, garlic powder, and onion powder until smooth.
Fold the drained noodles into the creamy mixture until well coated.
Layer half the noodle mixture in the prepared baking dish, top with half the meat sauce, then sprinkle with half the shredded cheese. Repeat the layers with remaining ingredients.
Bake for about 20 minutes, until the cheese is melted and bubbly. Let rest a few minutes before serving.
Notes
Can be assembled up to 24 hours ahead and refrigerated before baking; add about 10 extra minutes to the bake time if baking cold. Leftovers keep in the fridge for 3-4 days or in the freezer for up to 3 months. For a lighter version, use lean ground beef, low-fat cottage cheese, and reduced-fat sour cream.