High Protein Alfredo Sauce with Cottage Cheese
Say goodbye to store-bought sauces and hello to your new healthy, high protein alfredo sauce recipe! This healthy alfredo sauce is creamy, cheesy, and full of flavor, but with a lightened-up twist thanks to the secret ingredient—cottage cheese.
It’s perfect for pairing with your favorite pasta, zucchini noodles, or even as a creamy dip for veggies.
With lots of protein and just a fraction of the calories of traditional alfredo sauce, this recipe is a great way to enjoy classic comfort food guilt-free with an added kick!
Healthy Alfredo Sauce Recipe
Let’s talk about the ultimate creamy alfredo sauce—but make it high protein! This isn’t just any alfredo recipe; it’s a game-changer. The secret ingredient? Cottage cheese. It gives us that ultra-creamy texture we love, and sneaks in some serious protein.
Pair it with your favorite pasta, zucchini noodles, or chickpea pasta, and you’ve got a sauce that’s rich, cheesy, and so satisfying, you’ll forget it’s actually a lightened-up alfredo sauce.
The best part? It’s made with simple ingredients you probably already have in your fridge, and it comes together in minutes.
Whether it’s pasta night with the whole family or meal prep for the week, this sauce is about to become your go-to for anything that needs a little cheesy magic. Pro tip: Make extra, because you’ll want to put it on EVERYTHING.
Why You’ll Love It
This high protein alfredo sauce isn’t just a sauce—it’s a total game-changer for your pasta nights! Here’s why you’ll be obsessed:
- Thanks to cottage cheese, this sauce is a great source of protein without being heavy or calorie-dense.
- It has that creamy texture you love, just like traditional alfredo sauce, but with a lightened-up twist.
- Everything you need is probably already in your fridge or pantry—no fancy stuff here.
- It’s perfect for low-carb pasta, zucchini noodles, or as a dip for veggies. This sauce does it all!
- With just a few steps and a blender, you’ll have a delicious sauce ready in no time—ideal for a weeknight dinner.
Cottage Cheese Alfredo Pasta Sauce Ingredients
(Note: These are the recipe’s starring ingredients, but you can find all the ingredients in the recipe card below!)
- Cottage Cheese: The secret ingredient that makes this a lightened-up alfredo sauce while adding a great source of protein. It creates that creamy, rich texture without needing tons of heavy cream or butter. I love using Good Culture for the best results.
- Parmesan Cheese: The heart and soul of any alfredo recipe! It adds that salty, nutty flavor we all know and love. Freshly grated Parmesan is always the way to go for maximum cheesy goodness.
- Heavy Cream: Just a little bit goes a long way to give the sauce that classic, velvety finish. You can also use whole milk or almond milk for a lighter option.
- Chicken Broth: Adds depth of flavor while keeping the sauce light and balanced. Plus, it’s another way to sneak in some protein!
- Fresh Garlic: Nothing beats the punch of freshly minced garlic for adding tons of flavor. You can use garlic powder in a pinch, but fresh is the best part.
Ingredient Swaps and Additions
While this dish is perfect as is, you could make it your own with the following swaps and additions:
Swaps:
- Cottage Cheese: Use Greek yogurt or ricotta cheese for a similar creamy texture and protein boost. For a dairy-free version, try cashew cream.
- Heavy Cream: Replace with whole milk, almond milk, or even coconut milk for a lighter option.
- Chicken Broth: Swap with vegetable broth or unsweetened almond milk for a vegetarian-friendly alternative.
- Fresh Garlic: If you’re short on time, garlic powder works as a quick alternative.
Additions:
- Red Pepper Flakes: Add a sprinkle for a spicy kick that balances the creaminess.
- Fresh Parsley: Stir in freshly chopped parsley at the end for a bright, herby finish.
- Lemon Zest: A little zest adds a fresh, citrusy twist to complement the rich flavors.
- Protein Boost: Add a scoop of unflavored collagen peptides for even more protein.
- Extra Veggies: Stir in steamed broccoli, sautéed mushrooms, or spinach to make it a complete meal.
How to Make This Creamy Sauce
The steps are simple, and I’m outlining them below, but be sure to scroll to the bottom of the page to view the full, printable recipe card. You can also watch how it comes together in my Instagram reel!
Step 1 – Blend the Cottage Cheese Mixture
In a blender or food processor, combine cottage cheese and chicken broth (or almond milk). Blend until smooth and creamy.
Step 2 – Sauté the Garlic
In a large skillet, melt butter over medium heat. Once melted, add minced garlic and sauté for 1 minute, just until fragrant.
Step 3 – Make the Alfredo Sauce
Pour the blended cottage cheese mixture into the skillet with the garlic. Cook for 2-3 minutes, stirring occasionally. Add heavy cream, grated Parmesan cheese, salt, and black pepper to taste. Stir well and cook for another 3-4 minutes, until the sauce thickens and becomes velvety smooth.
Step 4 – Adjust the Consistency
If the sauce is too thick, add a splash of pasta water, chicken broth, or almond milk to thin it out to your liking. Stir and heat for another 1-2 minutes over medium-low heat.
Step 5 – Serve and Enjoy
Remove the sauce from heat and toss it with your favorite pasta, zucchini noodles, or chickpea pasta. Garnish with extra Parmesan cheese, red pepper flakes, or fresh parsley for a finishing touch.
I also have a post with a full recipe for my high-protein chicken alfredo!
FAQs
Yes! Greek yogurt or ricotta cheese works well as a substitute for a similar creamy texture and protein boost.
No worries! You can use vegetable broth, unsweetened almond milk, or even pasta water to thin the sauce.
Store the sauce in an airtight container in the fridge for up to 3 days. When reheating, warm over medium-low heat, adding a splash of broth or milk to restore its creamy texture.
Freezing is not recommended, as the sauce may lose its smooth consistency once thawed. It’s best enjoyed fresh or refrigerated for short-term use.
This sauce works beautifully with any kind of pasta, but I’m partial to my Kaizen lupini pasta. It’s a wonderful high-protein and low-carb option.
For a lighter version, use low-fat cottage cheese and swap heavy cream for almond milk.
Be sure to stir continuously while cooking, and add liquids like broth or milk gradually to maintain a smooth consistency.
It’s perfect tossed with pasta, drizzled over roasted veggies, or even as a creamy dip wings, kabobs, and other proteins.
Definitely! Stir in grilled chicken, shrimp, or a scoop of unflavored protein powder for an even bigger protein boost.
How to Store
To store the sauce, let it cool completely before transferring it to an airtight container. This will help maintain its freshness and creamy texture. Once sealed, keep it in the fridge for up to 3 days. This makes it perfect for meal prep or leftovers to enjoy the next day.
When it’s time to reheat, use a large skillet over medium-low heat. Stir the sauce gently as it warms up, and if it has thickened in the fridge, add a splash of chicken broth, almond milk, or reserved pasta water. This will bring it back to its smooth, creamy consistency.
Freezing this sauce isn’t ideal, as the creamy components may separate and result in a grainy texture once thawed. It’s best enjoyed fresh or refrigerated for short-term use to ensure that signature velvety creamy alfredo sauce texture stays intact.
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High Protein Alfredo Sauce
This healthy, high-protein alfredo sauce is creamy, cheesy, and full of flavor, but with a lightened-up twist thanks to the secret ingredient—cottage cheese.
Ingredients
- 1 cup cottage cheese (I like Good Culture)
- ¼ cup chicken broth (or unsweetened almond milk)
- 1½ tablespoon butter
- 1 tablespoon minced fresh garlic (about 3-4 cloves, or sub 1 teaspoon garlic powder)
- ½ cup heavy cream
- ¾-1 cup grated Parmesan cheese
- Salt and black pepper, to taste
- Optional: Red pepper flakes, for garnish
Instructions
- In a blender or food processor, combine cottage cheese and chicken broth (or almond milk). Blend until smooth and creamy
- Heat butter in a large skillet over medium heat. Once melted, add minced garlic and cook for about 1 minute, just until fragrant.
- Pour the blended cottage cheese mixture into the skillet with the garlic. Cook for 2-3 minutes, stirring occasionally. Add heavy cream, Parmesan cheese, salt, and black pepper. Stir and cook for another 3-4 minutes, until the cheese is melted and the sauce thickens. If the sauce is too thick, add a splash of chicken broth, almond milk, or reserved pasta water, stirring until the desired consistency is reached.
- Toss the sauce with your favorite pasta, drizzle over roasted veggies, or use it as a dip. Garnish with red pepper flakes and fresh parsley for a finishing touch.
Notes
Chicken bone broth will add extra protein to the meal but if you don’t have it, you can substitute it for regular broth, vegetable broth/stock, or unsweetened almond milk.
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