Higher Protein Cottage Cheese Alfredo Sauce

This higher protein cottage cheese Alfredo sauce is a tasty alternative to the classic pasta sauce you know and love. Healthier, but still so dang delicious.

Cottage cheese is a magic ingredient if you wanna up the protein, lower the fat, but keep all the creamy delicious texture. I’ve used it in chicken fajita pasta, egg salad, breakfast burritos, and I’ve even blended it up into my protein ice cream. It’s incredible.

This Alfredo sauce is perfect for doing just that – upping the protein, lowering the fat, but keep the delicious taste and richness that you want. Here’s how to make it!

What You’ll Need

Equipment

• Blender: I love my Vitamix.

Ingredients

• 2% Low fat cottage cheese
• Whole milk: I use Fairlife for more protein.
• Parmesan cheese: Freshly grated is best.
• Italian seasoning: Pre-made seasoning is great, but you could also do a blend of oregano, basil, thyme, rosemary.
• Salt + pepper
• Butter
• Flour
• Garlic

How To Make It

1. Heat up your pan: Heat a pan on medium-low heat. Careful not to get it too hot – low and slow is best for this sauce.
2. Blend the sauce: While the pan is heating up, blend cottage cheese, milk, parmesan, Italian seasoning, salt and pepper in a blender, just until smooth.
3. Make the roux (optional): If you like a thicker Alfredo sauce like I do, start by making a roux (a mixture of equal parts fat and flour to thicken the sauce). I do this since this sauce is lower in fat and doesn’t thicken like traditional Alfredo. Melt the butter in the pan and add the flour, whisking together and cooking for a few seconds. Add in the minced garlic and cook just a minute more, until fragrant.
4. Add the blended sauce: Pour in the blended sauce mixture and whisk to combine with the roux. Make sure to get all the corners of your pan so nothing sticks on the bottom. Continue to gently cook on medium-low heat, stirring often, for about 5 minutes. Remove from heat. Taste and add any more salt if needed.

Tips

• Lower fat: If you want this even lower in fat, you could sub a lower fat milk or even almond milk. Just know that it will change the taste a bit and you may need to adjust seasonings as needed.
• Thinner sauce: Skip the flour and just melt the butter and garlic before adding the sauce. It will still thicken up a little as it cools.
• Taste and adjust: Based on your preferences, you may want to add more salt. Taste and adjust as needed, being careful not to add too much at a time (you can always add but can’t take away!). And be sure to check you Italian seasoning if you’re using pre-made – it may already have salt in it.
• More protein: Add even more protein with some grilled chicken, shrimp or meatballs.

To Serve

• 8oz fettuccine, or pasta of choice
• Cooked spaghetti squash

To Store

Once cooled, store leftovers in an airtight container in the fridge up to 4 days. Reheat in the microwave in 30 second increments until desired temp.

And of course be sure to leave a comment and review if you try this higher protein cottage cheese Alfredo sauce!

Higher Protein Cottage Cheese Alfredo Sauce

5 from 1 vote

This higher protein cottage cheese Alfredo sauce is a tasty alternative to the classic pasta sauce you know and love. A little healthier, lower in fat, and still so dang delicious.

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Prep Time:10 minutes mins

Cook Time:10 minutes mins

Course: Sauces

Cuisine: Italian

Servings: 4

Calories: 174kcal

Equipment

• Blender

Ingredients

• 1 cup 2% low fat cottage cheese (226 g)
• 1 cup whole milk (240 ml)
• 2 oz parmesan cheese (56 g) freshly grated, about 2/3 cup
• 2 tsp Italian seasoning
• 1/2 tsp salt
• 1/2 tsp pepper
• 1 tbsp butter
• 1 tbsp flour (optional)
• 2 cloves garlic minced

Instructions

• Heat a large skillet on medium low. While you wait for the pan to heat up, add the cottage cheese, milk, parmesan, Italian seasoning, salt and pepper to a blender and blend until smooth.
• Add the butter to the hot pan and melt. Sprinkle in the flour and whisk to create a roux, cooking for just a few seconds. Add in the minced garlic a cook for just a minute more, until fragrant.
• Pour in the blended mixture and whisk to combine, making sure to get in all the corners of your pan so nothing sticks to the bottom. Continue to gently cook on medium low heat, stirring often, for 5 minutes. Remove from heat.
• Taste sauce and add any more salt or seasonings, if needed. Serve with your favorite pasta, spaghetti squash, however you love!

Notes

• Consistency: Don’t over-reduce/cook the sauce – it thickens more as it cools.
• Flour: Since this is lower fat than traditional Alfredo, I add the flour to thicken (I like a thick sauce). If you like a thinner sauce you can skip this step.
• More protein: Add grilled chicken, shrimp, or meatballs to your Alfredo pasta or spaghetti squash for even more protein.
• How to cook spaghetti squash

Nutrition

Serving: 0.25recipe | Calories: 174kcal | Carbohydrates: 7.4g | Protein: 14.7g | Fat: 10.4g | Fiber: 0.6g

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