Description
This Creamy High Protein Cottage Cheese Alfredo Sauce is a game-changer for pasta lovers looking for a healthier, protein-packed alternative to the classic heavy cream version. By blending cottage cheese with savory Parmesan and garlic, you create a silky, indulgent sauce that clings to every noodle without the guilt. Smooth, rich, and incredibly satisfying, this 10-minute sauce proves you don’t need butter or cream to make a delicious Alfredo.
Ingredients
- 1 1/2 cups cottage cheese (2% fat recommended)
- 1/3 cup grated Parmesan cheese
- 2 cloves garlic, peeled
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1/4 teaspoon red pepper flakes (optional, for warmth)
- 1/2 cup starchy pasta water (reserved from boiling your noodles)
Instructions
Blend Base
Add the cottage cheese, garlic cloves, grated Parmesan, salt, black pepper, and red pepper flakes to a food processor or high-speed blender.
Smooth it Out
Blend on high until the mixture is completely smooth and creamy. Crucial Step: Ensure there are absolutely no curds left. You want a velvety texture, so scrape down the sides if needed and blend again.
Add Liquid
Pour in the 1/2 cup of hot, starchy pasta water (reserve this right before draining your noodles). Blend again until the sauce is well-combined and reaches a pourable consistency.
Warm the Sauce
Pour the blended sauce into a skillet over medium-low heat. Warm the sauce gently, stirring frequently, for about 2–3 minutes. Warning: Do not let it boil. High heat will cause the cottage cheese to separate or curdle.
Combine
Stir in your cooked pasta noodles until fully incorporated and evenly coated.
Serve
Optional: Toss in steamed broccoli or grilled chicken. Serve immediately.
Notes
Does it taste like cottage cheese? Not really! Once blended with the strong flavors of garlic and Parmesan, the distinct “curd” flavor disappears, leaving behind a rich, creamy, cheesy taste similar to a heavy cream sauce.
The Pasta Water: Don’t forget to save the water before draining the pasta! The starch in the water helps emulsify the sauce and allows it to cling to the noodles. If you forget, regular hot water works, but the texture won’t be quite as silky.
Serving Timing: Like most dairy-based sauces, this thickens quickly as it cools. It is best enjoyed immediately. If you need to reheat it, do so gently on the stove with a splash of milk or water.
Make Ahead: You can blend the base (cheese/garlic/spices) a day or two in advance and store it in the fridge. When ready to eat, warm it in the pan and thin it out with fresh hot pasta water.
- Prep Time: 5 minutes
- Cook Time: 5 minutes
- Category: Sauce / Dinner
- Method: Blending / Stovetop
- Cuisine: Italian-American (Healthier Twist)
Nutrition
- Serving Size: 1/4 of Recipe (Sauce Only)
- Calories: 110
- Sugar: 2g
- Sodium: 680mg
- Fat: 4g
- Saturated Fat: 2g
- Unsaturated Fat: 1g
- Trans Fat: 0g
- Carbohydrates: 4g
- Fiber: 0g
- Protein: 12g
- Cholesterol: 15mg
Keywords: cottage cheese alfredo, high protein pasta sauce, healthy alfredo recipe, low calorie pasta sauce, cottage cheese recipes, easy blender sauce, keto friendly sauce