High-Protein Cottage Cheese Alfredo Sauce
Create a rich, creamy pasta sauce using cottage cheese instead of heavy cream. This recipe delivers classic Alfredo flavor with a significant protein boost and lower fat content.
- Prep Time: 10 min
- Cook Time: 15 min
- Total Time: 25 min
- Yield: 4 servings 1x
- Category: Dinner
- Method: Stovetop
- Cuisine: American
- Diet: Vegetarian
Ingredients
Scale
- 1 cup low-fat cottage cheese
- 1/2 cup milk (any kind)
- 1/2 cup grated Parmesan cheese, plus more for serving
- 2 cloves garlic, minced
- 1 tablespoon butter or olive oil
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- Pinch of nutmeg (optional)
- 12 ounces pasta (fettuccine or penne recommended)
Instructions
- Cook pasta according to package directions. Reserve about 1/2 cup of the starchy pasta water before draining.
- While the pasta cooks, prepare the sauce. Place the cottage cheese, milk, Parmesan cheese, minced garlic, salt, pepper, and nutmeg (if using) into a high-speed blender.
- Blend the mixture until it is completely smooth and creamy. Stop and scrape down the sides as needed to ensure no lumps remain. This step is key for a smooth texture.
- In a small saucepan over medium heat, melt the butter or heat the olive oil. Add the blended sauce mixture to the saucepan.
- Heat the sauce gently, stirring constantly, for 2 to 3 minutes until warmed through. Do not let it boil.
- If the sauce is too thick, stir in the reserved pasta water, one tablespoon at a time, until you reach your desired consistency.
- Toss the drained pasta immediately with the warm cottage cheese Alfredo sauce.
- Serve immediately with extra grated Parmesan cheese on top.
Notes
- For the smoothest sauce, use a high-speed blender. If using a standard blender, let the cottage cheese sit at room temperature for 10 minutes before blending.
- Add cooked, shredded chicken or steamed broccoli florets to make this a complete meal.
- You can substitute the milk with unsweetened almond milk for a slightly lower calorie option.
Nutrition
- Serving Size: 1 serving (approx. 1/4 of the recipe)
- Calories: 450
- Sugar: 5
- Sodium: 550
- Fat: 14
- Saturated Fat: 7
- Unsaturated Fat: 7
- Trans Fat: 0
- Carbohydrates: 55
- Fiber: 3
- Protein: 30
- Cholesterol: 25