High Protein Cottage Cheese Alfredo Sauce
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As an adult, I want that same rich creamy alfredo sauce but in a healthier, high protein way, without the heavy cream. Adding cottage cheese gives you the same smooth velvety rich sauce but drastically lowers your fat and calories. This sauce has 17 grams of protein per 1/2 cup!!
Add it to your favorite high protein pasta, with blackened shrimp or baked chicken tenderloins and a side of steamed broccoli. Literally heaven on a plate..no jar needed. 🥣
Why you’ll love this recipe
- 17 grams of protein per serving
- Minimal ingredients
Ingredients and Substitutions:
These are the main ingredients and substitutions for this cottage cheese alfredo. See the recipe card below for the full ingredient list and instructions.
- Cottage Cheese: I use 2% but you can use full-fat for a richer sauce. I don’t suggest fat-free, as it will be too watery.
- Milk: any type of milk if fine but I love this with 2% Fairlife for extra protein.
- Parmesan Cheese: freshly grated will give the best flavor and it melts better than pre-shredded. Considering there are so few ingredients in this sauce, it’s so worth the hand workout.
- Arrowroot Powder: this thickens the sauce. You can use cornstarch at a 1:1 ratio.
Variations
- Serve this with your favorite high protein pasta, a side of broccoli and blackened chicken breast for a complete meal.
- Add a little Sugar-Free Cajun Seasoning for some heat!
Dietary Modifications
- This recipe is gluten-free, as is.
- I don’t suggest making this dairy-free.
How to make this cottage cheese alfredo sauce (a step-by-step visual guide):
Step 1: blend all ingredients
Add all the ingredients into a high-speed blender (image 1). Blend on high speed for 60-90 seconds or until creamy (image 2). Add the smooth sauce to a sauce pan and heat over medium-low to medium heat until just warmed through and everything is smooth and creamy, about 5-7 minutes (image 3). Stir or whisk the sauce frequently during the time it’s heating up. Don’t over-heat or heat at too high of a heat or you risk the sauce separating. The sauce will start out thin and thicken as it warms up (image 4).
Step 2: serve
Serve over your pasta of choice with a sprinkle of parsley.
Expert Tip!
Make sure your sauce and pasta are the same temperature when mixing. If you add warm sauce to super hot pasta the sauce could separate.
Recipe FAQs
Store leftovers in an airtight container in the refrigerator for up to 4 days. However, it’s best to eat it fresh to avoid separation.
This makes enough sauce to cover about 1 pound of pasta.
This sauce is best eaten fresh. Store leftovers in an airtight container in the fridge for up to 3 days. Reheat slowly on the stove for best results.
Sadly no, this one doesn’t freeze well. Try my garlic tomato pasta sauce for a freezable sauce.
This is usually the biggest concern with cottage cheese sauces. The reason this usually happens is because the ingredients are not all at room temperature and that causes them to coagulate and separate. Leave the cottage cheese and milk on the counter until they get to room temp, and then make your sauce. This heats and thickens quick, just watch as you go.
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Cottage Cheese Alfredo
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Ingredients
- 1 1/2 cups 2% cottage cheese (or full-fat) 330g
- 1 cup 2% Fairlife Milk or low fat milk
- 1/2 tsp. garlic powder
- 3/4 cup Parmesan cheese freshly grated
- 2 tsp. arrowroot powder
- 1 tsp. kosher salt
- 1/4 tsp. coarse ground black pepper
- fresh parsley for garnish, optional
Instructions
- Add all the ingredients into a high-speed blender. Blend on high speed for 60-90 seconds or until creamy.
- Add the smooth sauce to a sauce pan and heat over medium-low to medium heatuntil just warmed through and everything is smooth and creamy, about 5-7 minutes. Stir orwhisk the sauce frequently during the time it's heating up. Don’t over-heat or heat at too highof a heat or you risk the sauce separating. The sauce will start thin and thicken as it warms upand then continue to thicken as it cools down again.
Notes
- This makes roughly 2 1/2 cups of sauce. Nutritional information is for 1/2 cup of sauce, approx. 121 grams.Â
- This makes enough sauce to cover about 1 pound of pasta.
- This sauce is best eaten fresh. Store leftovers in an airtight container in the fridge for up to 3 days. Reheat slowly on the stove for best results.
- Nutritional information is an estimate and will vary with substitutions.Â
