Cottage Cheese Alfredo Sauce
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This creamy cottage cheese Alfredo sauce has over 20g of protein per serving and comes together in just 20 minutes. It’s a lighter, high-protein twist on the classic that the whole family will love.
Fettuccine Alfredo used to be one of my go-to comfort meals when eating out, but it’s definitely not the most macro-friendly option on the menu. I wanted to create a lighter, high-protein twist that still tastes just as creamy and comforting, which is how this cottage cheese Alfredo sauce came to be.
I already have a cottage cheese mac and cheese recipe, so I knew cottage cheese would work perfectly here too. It adds a big boost of protein and creates that velvety, creamy texture without all the heavy cream. This sauce is quick, satisfying, and the perfect way to enjoy classic Alfredo flavor in a lighter, macro-friendly way.
Table of Contents
Why I Love This Cottage Cheese Alfredo
- High in protein: Each serving has around 20 grams of protein, making it a filling, balanced meal that actually keeps you satisfied.
- Lighter but still creamy: Traditional Alfredo sauce can have 400–500 calories and up to 45 grams of fat per serving. This version uses cottage cheese (with just a touch of butter) to keep things creamy while cutting the calories and fat nearly in half.
- Quick and easy: This entire recipe comes together in about 20 minutes from start to finish. Perfect for busy weeknights.
- Family-friendly comfort food: My kids love it tossed with fettuccine and extra parmesan on top. It’s cozy, comforting and secretly healthy!
Ingredients Needed
- cottage cheese — the star of the show. I recommend using full-fat cottage cheese for the creamiest texture and best flavor.
- milk — helps thin the sauce to that perfect pourable consistency. I like unsweetened almond milk, but any milk works.
- parmesan cheese — adds that classic Alfredo flavor and extra richness. Freshly grated melts best.
- butter or olive oil — adds depth and helps bring everything together in the pan.
- seasonings — you only need a few simple seasonings you probably already have in your pantry — Italian seasoning, garlic powder, and black pepper.
- pasta — use your favorite noodles. Fettuccine is classic, but any shape works.
- fresh parsley — optional, but adds a pop of color and freshness for serving.
Recipe Variations
- Make it low-carb: Swap regular pasta for zucchini noodles or spaghetti squash noodles if you want a lighter, low-carb option. Follow my recipe on how to cook spaghetti squash for the best texture.
- Make it gluten-free: Swap the regular pasta for a gluten-free pasta if needed. Using Banza chickpea pasta would also add more protein!
- Add protein: Toss in grilled chicken, shrimp or salmon to make it even more satisfying and protein-packed. We love serving it with this air fryer date glazed salmon.
- Mix in veggies: Stir in steamed broccoli, peas, spinach or sauteed veggies for extra flavor and color.
How to Make Cottage Cheese Alfredo
This recipe couldn’t be easier to make. It comes together in about 20 minutes from start to finish.
Step 1: Cook pasta according to package instructions. While the pasta cooks, add the cottage cheese, milk, parmesan, Italian seasoning, garlic powder and black pepper to a high-speed blender. Blend until completely smooth and creamy.
Step 2: Melt the butter or heat the olive oil in a large skillet over medium-low heat. Pour in the blended sauce and gently whisk as it warms.
Step 3: Add the sauce to the cooked pasta and toss until everything is coated in the creamy Alfredo sauce. If the sauce feels too thick, add a splash of the reserved pasta water or milk until it’s silky and smooth.
Step 4: Top with a sprinkle of fresh parsley, extra parmesan and black pepper if you’d like. Serve right away and enjoy!
Brittany’s Recipe Tips
- Blend until smooth: A high-speed blender works best to get that extra-creamy, silky texture.
- Don’t let it boil: Warm the sauce gently. If it gets too hot, it can separate and lose its smoothness.
- Adjust consistency: Add a splash of milk or a little pasta water if the sauce thickens too much.
- Season to taste: Start with the recipe amounts, then add salt, pepper or extra parmesan to make it just right for you.
- Serve fresh: The sauce is creamiest right after making, so toss with pasta and enjoy immediately.
How to Store & Reheat
- Store: Let any leftover cottage cheese Alfredo cool completely, then transfer it to an airtight container. It’ll keep in the fridge for up to 4 days.
- Reheat: Warm the pasta on the stovetop over low heat or in the microwave in short bursts, stirring often. Add a splash of milk or water as needed to loosen the sauce. It thickens a bit once chilled.
Frequently Asked Questions
Yes! You can blend the sauce up to 2 days in advance and store it in an airtight container in the fridge. When you’re ready to use it, warm it gently on the stovetop, whisking as it heats. Add a splash of milk or water if it thickens too much.
I don’t recommend it. Dairy-based sauces can separate and become grainy once thawed. Since this recipe only takes about 20 minutes to make, it’s best enjoyed fresh.
Full-fat cottage cheese gives you the creamiest, smoothest sauce. Low-fat or fat-free versions will work, but the texture won’t be quite as rich.
Fettuccine is classic, but this sauce works with just about anything including spaghetti, penne, zucchini noodles, or spaghetti squash noodles if you want a lighter option.
More Cottage Cheese Recipes
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Cottage Cheese Alfredo Sauce
Ingredients
- 8 oz uncooked fettuccine noodles, or pasta of choice
- 1 cup full-fat cottage cheese
- ½ cup unsweetened almond milk, or milk of choice, plus more as needed
- ½ cup grated parmesan cheese
- ½ teaspoon Italian seasoning
- ¼ teaspoon garlic powder
- ¼ teaspoon black pepper
- 1 Tablespoon olive oil or butter
- Chopped parsley and/or extra parmesan for garnish
Instructions
- Bring a large pot of salted water to a boil. Add your pasta and cook according to the package directions until al dente. Reserve about ½ cup of the pasta water, then drain and set aside.
- While the pasta cooks, add the cottage cheese, milk, parmesan, Italian seasoning, garlic powder and black pepper to a high-speed blender. Blend until completely smooth and creamy.
- Heat olive oil or butter in a large skillet over medium-low heat. Pour in the blended sauce and whisk gently until warmed through, about 3–4 minutes. Don’t let the sauce boil as that can cause separation. If the sauce seems too thick, whisk in a splash of reserved pasta water or extra milk until it reaches your desired consistency.
- Add the cooked pasta to the skillet and toss until everything is evenly coated and heated through. Taste and adjust seasoning as needed. Garnish with chopped parsley, extra parmesan, and a crack of black pepper before serving.
Notes
- Storing: Let leftovers cool completely, then transfer to an airtight container and store in the fridge for up to 4 days. Reheat on the stovetop over low heat or in the microwave in short bursts, stirring often. Add a splash of milk or water as needed to loosen the sauce.
- Make it low carb: Swap regular pasta for zucchini noodles or spaghetti squash noodles if you want a lighter, low-carb option.
- Make it gluten free: Use gluten-free pasta if needed. Banza chickpea pasta is a great choice and adds even more protein.
- Add-ins: Mix in cooked chicken, shrimp, or steamed broccoli for extra protein and flavor.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Equipment
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