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–+ servings
Whole wheat pasta with cottage cheese Alfredo sauce
Emily Hart

Healthy Cottage Cheese Alfredo Sauce

A creamy, protein-packed alternative to traditional Alfredo sauce made with cottage cheese. This rich and flavorful sauce is perfect for pasta, pizza, chicken, seafood, and low-carb meals. It's quick to make and a healthier twist on a classic favorite!
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Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Servings: 4 servings
Course: Healthy Recipes, High-Protein Meals
Calories: 120
Ingredients Method Nutrition Notes

Ingredients
  

  • - 1 cup cottage cheese full-fat or low-fat
  • - ½ cup milk dairy or plant-based
  • - ½ cup grated Parmesan cheese
  • - 1 tablespoon cornstarch for thickening
  • - 2 cloves garlic minced
  • - 1 tablespoon olive oil or butter
  • - ½ teaspoon salt adjust to taste
  • - ¼ teaspoon black pepper
  • - ¼ teaspoon garlic powder
  • - ½ teaspoon dried basil or oregano optional

Method
 

  1. Step 1: Blend the Ingredients
  2. Add cottage cheese, milk, Parmesan, cornstarch, garlic powder, salt, and black pepper to a blender.
  3. Blend until completely smooth, scraping down the sides if needed.
  4. Step 2: Cook the Garlic
  5. In a saucepan over medium heat, warm the olive oil or butter.
  6. Add minced garlic and sauté for about 30 seconds until fragrant.
  7. Step 3: Heat the Sauce
  8. Pour the blended sauce into the pan.
  9. Stir continuously over medium-low heat until the sauce thickens (about 3-5 minutes).
  10. Step 4: Adjust and Serve
  11.  
  12. Stir in basil or oregano (if using).
  13. Taste and adjust salt, pepper, or Parmesan as needed.
  14. Serve immediately over **pasta, chicken, seafood, or vegetables

Nutrition

Calories: 120kcalCarbohydrates: 6gProtein: 9gFat: 6gSaturated Fat: 4gPolyunsaturated Fat: 2gCholesterol: 20mgSodium: 452mgFiber: 0.1gSugar: 4g

Notes

- For a thicker sauce , let it simmer for an extra minute.
- For a dairy-free version , use plant-based cottage cheese and nutritional yeast instead of Parmesan.
- For a spicier kick , add red pepper flakes or cayenne.
- Storage: Keep in an airtight container in the  fridge for 4-5 days . Reheat gently.
- Freezing: Can be frozen for up to 2 months but may need re-blending after thawing.

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