Cottage Cheese Alfredo Sauce (Printable Version)

A creamy, high-protein Alfredo sauce with blended cottage cheese and Parmesan, perfect for pasta dishes.

# What You'll Need:

→ Dairy

01 - 1 cup low-fat cottage cheese
02 - 1/2 cup whole milk
03 - 1/4 cup grated Parmesan cheese

→ Flavorings & Seasonings

04 - 2 tablespoons unsalted butter
05 - 2 cloves garlic, minced
06 - 1/4 teaspoon freshly ground black pepper
07 - 1/4 teaspoon salt, or to taste
08 - Pinch of freshly grated nutmeg (optional)

→ Garnish

09 - Chopped fresh parsley (optional)
10 - Additional grated Parmesan (optional)

# How To Make It:

01 - Combine cottage cheese and whole milk in a blender. Process on high speed for 1 to 2 minutes until fully smooth and creamy.
02 - In a medium saucepan, melt butter over medium heat. Add minced garlic and cook for 30 to 60 seconds until fragrant without browning.
03 - Add the blended cottage cheese mixture to the saucepan. Stir in Parmesan cheese, black pepper, salt, and optional nutmeg.
04 - Cook over gentle heat, stirring constantly, until the sauce is warmed through and slightly thickened, about 2 to 3 minutes. Avoid boiling.
05 - Taste the sauce and modify salt or pepper as necessary.
06 - Toss immediately with hot pasta or spoon over vegetables or chicken as desired.
07 - Optionally sprinkle with chopped parsley and extra Parmesan before serving.

# Expert Advice:

01 -
  • It tastes like the real deal while packing more protein than you'd expect from something so creamy.
  • The whole thing comes together in less time than it takes to boil water, making weeknight dinners feel less rushed.
  • Unlike traditional Alfredo, this won't leave you feeling heavy—just satisfied and genuinely happy.
02 -
  • Do not let this sauce boil—it's made from cottage cheese, and boiling breaks down the protein and makes it grainy and separate, which is the opposite of what you want.
  • The blending step is where the magic happens; if your cottage cheese isn't completely smooth, the sauce will feel lumpy no matter what you do afterward.
03 -
  • Use full-fat cottage cheese if your blender is older or less powerful—it blends more easily than low-fat versions and the difference in calories is negligible.
  • Keep the heat medium, not high; rushing this sauce by cranking up the temperature is the fastest way to end up with something grainy and separated that can't be salvaged.
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