I’m sharing my Cottage Cheese Alfredo Sauce, a high-protein (18g per serving), low-fat recipe that’s become a staple in my High Protein Main Dishes and reveals a simple trick to keep Alfredo packed with protein without the usual fat.

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I started messing with cottage cheese when I got sick of heavy cream, and what happened surprised me. This Creamy Cottage Cheese Alfredo Sauce flips the idea of Alfredo into something lighter but still indulgent, with low fat cottage cheese and freshly grated Parmesan giving it that rich, cheesy mouthfeel people expect.

It somehow stays silky without all the guilt, and I cant stop wondering how it holds up with roasted chicken or baked pasta. It’s been shoved into my High Protein Main Dishes rotation, try it and you might rethink what Alfredo even means.

Ingredients

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Creamy cottage cheese adds protein and a silky base with slight tang and texture
Sharp Parmesan brings umami, salty depth and helps thicken the sauce naturally
Milk loosens sauce, adds creaminess and a little fat for better mouthfeel
Olive oil or butter adds richness, smoothness and a glossy finish to pasta
Garlic gives bright savory aroma, cuts richness and wakes up the whole dish
Salt enhances flavors, pepper adds warmth so you dont need much
Lemon juice adds tangy brightness, a little goes a long way
Fresh parsley adds herb freshness and color, a mild grassy note

Ingredient Quantities

1 1/2 cups low fat cottage cheese (about 340 g)

3/4 cup freshly grated Parmesan cheese (about 75 g)

1/2 cup milk (whole or 2 percent)

1 tablespoon olive oil or unsalted butter

2 cloves garlic, minced

1/2 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

Pinch of ground nutmeg, optional

1 teaspoon fresh lemon juice, optional

2 tablespoons chopped fresh parsley, optional

1/4 cup reserved pasta cooking water, optional

How to Make this

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1. Put 1 1/2 cups low fat cottage cheese, 3/4 cup grated Parmesan, and 1/2 cup milk in a blender or use an immersion blender and blend until totally smooth and velvety, scraping down the sides as needed.

2. Heat 1 tablespoon olive oil or unsalted butter in a medium skillet over medium heat, add 2 cloves minced garlic and sauté about 30 seconds until fragrant but not brown.

3. Pour the blended cottage cheese mixture into the skillet, lower heat to medium-low and stir constantly until it warms and begins to thicken, about 2 to 4 minutes — don’t let it boil or it’ll get grainy.

4. Season with 1/2 teaspoon kosher salt and 1/4 teaspoon freshly ground black pepper, add a pinch of ground nutmeg if using, and stir to combine.

5. If the sauce seems too thick or you want it silkier, add reserved pasta cooking water up to 1/4 cup a tablespoon at a time, stirring after each until you reach the consistency you like; hot pasta water helps it cling to noodles.

6. Stir in 1 teaspoon fresh lemon juice if you want a bright pop, taste and adjust salt or pepper, remember the Parmesan already adds salt so be careful.

7. Remove from heat and fold in 2 tablespoons chopped fresh parsley if using, this freshens the sauce and makes it look nice.

8. Toss immediately with hot cooked pasta (fettuccine is classic), adding more reserved pasta water as needed so every strand is coated.

9. Serve right away with extra grated Parmesan on top, or use it for chicken Alfredo or an Alfredo bake — heat gently when reheating so it stays creamy, dont boil.

Equipment Needed

1. Blender or immersion blender, either works
2. Medium skillet (10 inch-ish, nonstick or stainless)
3. Large pot for cooking pasta
4. Colander or pasta strainer to reserve/ drain water
5. Measuring cups and measuring spoons
6. Sharp knife and small cutting board for garlic and parsley
7. Silicone spatula or wooden spoon for stirring
8. Microplane or fine grater for fresh Parmesan
9. Tongs or a pasta fork to toss and serve

FAQ

Q: How do I get the cottage cheese super smooth so the sauce isn't grainy? A: Blend the cottage cheese with the milk and a splash of pasta water in a blender or food processor until silky, then stir in the Parmesan off heat. If you still see bits, push it through a fine mesh sieve, but usually blending does the trick.

Q: Will the sauce separate or curdle when I heat it? A: Not if you heat it gently. Warm over low to medium heat, stir constantly and never let it boil. Adding a little pasta water or milk while you warm it helps keep it creamy and smooth.

Q: Can I use nonfat or full fat cottage cheese and does it change the taste? A: Yes, both work. Full fat makes the sauce richer and more indulgent, nonfat will be lighter but a bit less creamy, so you might add a touch more Parmesan or a tbsp of butter or olive oil for mouthfeel.

Q: How do I thin the sauce if it's too thick? A: Stir in reserved pasta cooking water, a tablespoon at a time, until you reach the texture you want. Milk works too, and a little lemon juice brightens the flavor if needed.

Q: How long will leftovers keep and what's the best way to reheat? A: Keeps 3 to 4 days in an airtight container in the fridge. Reheat gently in a skillet over low heat with a splash of milk or pasta water, stirring until creamy, or use short bursts in the microwave, stirring between each.

Q: Can I swap out the Parmesan or cottage cheese for other ingredients? A: You can use Pecorino Romano instead of Parmesan for a saltier punch. Ricotta is a good cottage cheese substitute for texture, and for a dairy free version try silken tofu plus nutritional yeast, but flavor and creaminess will be different.

Creamy Cottage Cheese Alfredo Sauce Recipe Substitutions and Variations

Cottage cheese: swap with whole-milk ricotta (use same amount), or thick Greek yogurt (use same amount but strain first if watery), or silken tofu (same volume) plus 1–2 Tbsp nutritional yeast and a pinch of salt to add cheesiness.
Parmesan cheese: use Pecorino Romano or aged Asiago in a 1 to 1 swap for flavor, or for a dairy free option use 1/4 cup nutritional yeast plus a little extra salt and a splash of oil to help texture.
Milk (whole or 2%): replace with unsweetened oat or almond milk (use same amount) for a lighter dairy free version, or use half and half for a richer, creamier sauce.
Olive oil or unsalted butter: use ghee for a buttery nutty flavor, or light avocado oil if you need a neutral, dairy free fat; use the same tablespoon amount.

Pro Tips

1) Blend it longer than you think. If the cottage cheese still feels slightly grainy, keep blending and scrape the sides, or push it through a fine mesh strainer. Using a bit of full fat cottage cheese or adding a tablespoon of cream or butter helps it become silkier, but you can still make it work with low fat if you blitz it well.

2) Heat control is everything. Keep the pan on medium low and stir constantly while the sauce warms, dont let it come to a boil or it will get grainy. If you see it bubbling, take it off the heat for a moment and stir, then return it and lower the temp.

3) Add pasta water slowly, a tablespoon at a time, until the sauce clings to the noodles. Hot starchy water emulsifies the sauce so it coats better, but too much will make it thin, so go slow and stop when the texture looks glossy and clingy.

4) Finish smart and serve right away. Taste before adding salt because the Parmesan is salty, a squeeze of lemon brightens it, and fresh parsley or a pat of butter at the end makes it taste fresher. Reheat gently with a splash of milk or reserved water, never boil.