Cottage Cheese Alfredo Sauce

This Cottage Cheese Alfredo Sauce is a lighter take on the classic, with a smooth, creamy texture and rich flavor that doesn’t feel overly heavy.

Course Pasta

Cuisine Pasta Sauce

Keyword cottage cheese alfredo sauce, healthier alfredo sauce, healthy alfredo sauce recipe, high protein alfredo sauce, high protein pasta sauce, high protein recipe

Prep Time 5

Cook Time 20

Total Time 25

Servings servings

Calories 166kcal

Ingredients

1 cup cottage cheese full-fat or 2%
¼ cup milk or half and half or more, to thin
½ cup freshly grated Parmesan cheese
¼ tsp salt more to taste
1/8 tsp Freshly ground black pepper
2 tbsp butter
2 garlic cloves minced
Pinch of nutmeg for a classic Alfredo touch optional

Instructions

In a blender or food processor, blend cottage cheese and milk until completely smooth and creamy.
1 cup cottage cheese, ¼ cup milk or half and half
Add Parmesan cheese, salt, and pepper. Blend again until smooth.
½ cup freshly grated Parmesan cheese, ¼ tsp salt, 1/8 tsp Freshly ground black pepper
Melt the butter in a saucepan over medium heat. Add minced garlic and sauté for 30 seconds until fragrant (don’t brown it!).
2 tbsp butter, 2 garlic cloves
Lower the heat and pour in the blended cottage cheese mixture.
Heat gently, stirring constantly, until the sauce is warmed through and creamy. Do not boil!
Add more milk if it's too thick. Add pinch of nutmeg and additional salt and pepper, if needed.
Pinch of nutmeg for a classic Alfredo touch
Toss immediately with hot pasta, zoodles, chicken, shrimp — whatever you're feeling!

Notes

You’ll get the best flavor and texture with full-fat or 2% cottage cheese. Fat-free versions can taste grainy or watery.
Cottage cheese can curdle if overheated. Keep the heat low and stir constantly once it’s in the pan.
Freshly grated Parmesan melts more smoothly than pre-shredded varieties and adds way more flavor.
If the sauce thickens too much, stir in a splash of milk or pasta water until it reaches your desired consistency.

Nutrition