Preheat oven to 350°F. Spray a 9x13-inch baking dish with cooking spray and set aside.
In a large skillet over medium-high heat, cook ground beef and diced onion for 8–10 minutes, breaking up the meat, until browned and onion is soft.
Stir in minced garlic and cook for 30 seconds until fragrant. Add tomato sauce, salt, and pepper. Simmer uncovered for 15 minutes, stirring occasionally.
While the sauce simmers, cook egg noodles according to package directions. Drain well.
In a large bowl, stir together cottage cheese, sour cream, salt, pepper, garlic powder, and onion powder until smooth.
Add drained noodles to the creamy mixture and toss until evenly coated.
Spread half the noodle mixture in the baking dish. Top with half the beef sauce, then half the shredded Colby Jack cheese.
Add remaining noodles, beef sauce, and finish with the rest of the cheese.
Bake uncovered for 20 minutes, until cheese is melted and bubbly at the edges.