If you're craving a rich and creamy Alfredo sauce but want a healthier, high protein option, our easy cottage cheese Alfredo is the perfect solution. It takes just 5 minutes, is packed with protein, and skips the cream, milk, and flour.
Jump to:
Why You'll Love Our Easy Recipe!
- High protein - Each serving packs about 11g of protein, thanks to the cottage cheese and parmesan.
- No cream or flour needed - This creamy sauce thickens naturally with just blended cottage cheese.
- Made with no milk - many healthy alfredo recipes use milk and flour to make a sauce, not our recipe! We use rich cottage cheese which gives you a comfort food flavor without the fat, which also makes this a gluten free recipe.
- The recipe is naturally gluten free, low carb, and fits perfectly into a macro-friendly lifestyle.
At Whole Lotta Yum, we've spent over 7 years creating high protein recipes that make healthy eating feel doable, even when you're craving comfort food. This cottage cheese Alfredo is a twist on a 40-year-old family favorite alfredo sauce, and it was an instant win. No one even noticed the cottage cheese swap!
We've been avoiding classic comfort food pasta dishes for years while eating more protein and balanced macros. By using cottage cheese for a protein boost and high protein or low carb pasta, our entire family devours this high protein alfredo sauce...and can now enjoy comfort food recipes made healthier!
Wanting more high protein pasta recipes? You'll want to also try our cottage cheese cheese sauce (a cheddar cheese sauce), high protein mac and cheese, and our viral ziti with cottage cheese.
💡 Things to know before you make it
- Cottage cheese doesn't heat well and can easily separate. Unlike an alfredo sauce that uses heavy cream, the cottage cheese Alfredo ingredients get blended cold and then heat through once you combine it with warm pasta.
- Using full fat cottage cheese is important. You need fat in the sauce to keep it from separating once it mixes with the noodles.
- 🙌 Make it your own! After you make our easy high protein pasta sauce, you'll be hooked! Not only does it make a healthy alfredo sauce, but you can swap the cheese to make a cheddar cheese sauce for mac and cheese or even a blue cheese sauce.
How to Make Alfredo Sauce with Cottage Cheese
Step 1: Cook the pasta
Cook the pasta on the stove according to the package instructions. You'll start on the sauce while the noodles cook. We used high protein chickpea pasta, which takes less than 10 minutes to cook.
👉 Any type of pasta will work here. We used 8 oz of high protein pasta shells, any shape works well or you can use regular pasta, gluten-free pasta, or low carb noodles.
Step 2: Blend the sauce ingredients
In a blender or food processor, combine 1 cup cottage cheese, ¾ cup shredded or grated parmesan cheese, 3 tablespoons chicken broth, 1 tablespoon of melted butter (melted in the microwave) ¼ teaspoon onion powder, and 2 cloves minced garlic. Blend until smooth. Add more broth as needed to make it pourable. Taste the sauce and add salt and pepper to taste, remix.
👉 Note: We used 4% cottage cheese, which is considered full-fat. Trader Joes, Whole Foods 365, and Good Culture (which is highest in protein) are all great brands. Don't use low-fat cottage cheese varieties, they can cause the sauce to separate and curdle once heated.
👉 Broth note: We love using chicken broth, which gives the sauce a nice, savory flavor. You can also use veggie broth, water, or plant based milk.
Step 3: Combine the pasta and sauce
Drain the pasta water. Let the pasta sit for a few minute to let it slightly cool. The cottage cheese sauce can also curdle when combined with the pasta if the pasta is too hot.
Mix the pasta and sauce together. You can sprinkle it with more parmesan cheese and garnish with chopped herbs like fresh basil or fresh parsley if desired. Enjoy!
Storage
- Reheat gently on low heat with a splash of broth to loosen the sauce.
- Leftovers will keep up to 3 days in the fridge.
Macros Per Serving
This includes the macros for the sauce only.
- Calories: 140
- Protein: 11g
- Net Carbs: 3g
- Fat: 9g
- Fiber: 0g
Based on 4 servings
Ways to Use Cottage Cheese Alfredo
This high protein cottage cheese sauce is incredibly versatile! You can:
- Add high protein pasta: Over chickpea or protein pasta, or serve it over fettuccine for fettuccine Alfredo.
- Add lean protein to make chicken alfredo or shrimp
- Toss it with steamed broccoli or roasted vegetables
- Use it as a base for creamy baked casseroles
- Make this low carb by mixing the sauce palmini noodles, spiralized zucchini noodles or served over spaghetti squash
- Mix in fresh veggies like spinach, broccoli, or peas.
FAQs
Can I make cottage cheese Alfredo sauce without milk?
Yes! This recipe is made with cottage cheese and chicken broth, no milk is needed. It still turns out creamy and flavorful without the added dairy from milk or cream. If the sauce needs to be thinned, you can use any sort of broth like chicken or vegetable broth, hot water, or plant based milks.
Can you use fat-free cottage cheese in Alfredo sauce?
We don't recommend it. Fat-free versions or even low fat (like 1-2%) are more likely to separate or curdle when heated. Stick to full-fat for best results, which is 4% milk fat or higher.
How do you reheat cottage cheese Alfredo sauce without it curdling?
To reheat cottage cheese Alfredo sauce without it curdling, warm it slowly over low heat and add a splash of broth or water to loosen the sauce. Avoid using high heat or microwaving at full power, which can cause the proteins in the cheese to separate. Stir gently as it warms to keep the texture smooth and creamy.
More Cottage Cheese Recipes
We have a ton of healthy high protein cottage cheese recipes on our site! Here's a few favorites:
- green chili chicken casserole
- low carb taco casserole
- cottage cheese flatbread
- cottage cheese cloud bread
✨ Grab your free printable list of high protein foods to help plan more protein packed meals like this!
👉 Click here to get the list
If you loved our recipe, please leave us a ⭐⭐⭐⭐⭐ review and leave us a comment too! Connect with us on Pinterest, Facebook, Instagram, TikTok, or YouTube!
Recipe
Healthy Cottage Cheese Alfredo Sauce (Easy & High Protein)
Equipment
- 1 large nonstick skillet
Ingredients
- 1 cup low-fat cottage cheese (4%)
- ¾ cup shredded parmesan cheese freshly grated
- 3 Tbsp chicken broth or more as needed
- 1 tablespoon salted butter melted in a microwave for 10-15 seconds.
- 2 garlic cloves minced
- ¼ teaspoon onion powder
- ¼ teaspoon fine sea salt or to taste
- ⅛ teaspoon ground black pepper or to taste
- 8 oz pasta of choice
Instructions
- Cook the pasta noodles according to the package instructions. Make the sauce while the noodles cook.
- Add the cottage cheese, chicken broth, melted butter, onion powder and garlic to a blender. Blend until smooth and pourable. Add more broth 1 tablespoon at a time if needed. Taste one bite of the sauce and add more salt and pepper to taste.
- Drain the pasta and let it cool for a few minutes.
- Combine the warm pasta and the blended cottage cheese sauce together. Eat warm and enjoy!
Notes
- The macros are just for the alfredo sauce only and not added pasta. We used high protein chickpea pasta but any variety will work! Gluten free, low carb, zucchini noodles, etc.
- Macros with chickpea pasta (2 oz servings): 375 calories, 27g protein, 36g carbs, 8g fiber, and 12g of fat.
- Be sure to use 4% cottage cheese or higher, low fat varieties separate and curdle when heated.
- Let the pasta cool for a few minutes before combing the sauce and noodles together, high heat can also cause the sauce to separate. So you want to toss together and then serve.
Nutrition
Leave a Reply