Introduction

This High Protein Alfredo Sauce offers a creamy, cheesy alternative to traditional Alfredo made with wholesome cottage cheese. It’s quick to prepare, packed with protein, and perfect for pairing with your favorite pasta for a comforting yet healthier meal.

A white plate filled with creamy fettuccine pasta covered in a smooth, white sauce. The pasta is twirled in the center to create a soft mound, topped with freshly ground black pepper speckled across the surface. Around the edges of the plate, fine white cheese shavings are scattered lightly. The plate sits on a soft beige cloth over a white marbled surface, with some small pieces of shaved cheese placed beside it. photo taken with an iphone --ar 4:5 --v 7

Ingredients

12 oz fettuccine (or your favorite pasta)
1 tsp salt (for boiling water)
1 ½ cups low-fat cottage cheese
½ cup grated Parmesan cheese
1 tsp garlic powder (or 2 cloves fresh garlic, minced)
½ cup unsweetened almond milk (or any milk of choice)
1 tbsp olive oil or butter
Salt and black pepper, to taste
Optional: pinch of nutmeg for extra warmth

Instructions

Step 1: Bring a large pot of salted water to a boil. Add the fettuccine and cook according to package instructions until al dente. Reserve ½ cup of pasta water, then drain the pasta in a colander.
Step 2: In a blender or food processor, combine cottage cheese, almond milk, and garlic (powder or fresh). Blend until completely smooth and creamy. If the sauce is too thick, add a splash more milk and blend again.
Step 3: Heat olive oil or butter in a medium saucepan over medium heat. Pour in the blended cottage cheese mixture and stir gently. Add Parmesan, salt, and black pepper and whisk continuously until well combined and silky.
Step 4: Add the drained fettuccine to the saucepan with the sauce. Toss gently to coat evenly. Use reserved pasta water a little at a time to adjust sauce consistency if needed.
Step 5: Serve immediately while warm and creamy. Optionally, sprinkle extra Parmesan or a pinch of nutmeg on top for added flavor.

Tips & Variations

Blend the cottage cheese until silky smooth to avoid a grainy sauce texture.
Use full-fat cottage cheese for a creamier and richer sauce.
Swap cottage cheese for Greek yogurt for a tangier protein boost.
Try almond milk, oat milk, or soy milk as alternatives to keep the sauce smooth.
Add steamed spinach, mushrooms, or peas for extra nutrients and texture.
Use nutritional yeast instead of Parmesan for a dairy-free option.
Serve topped with fresh herbs like parsley or basil for a bright finish.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. The sauce can also be frozen separately for up to 1 month; thaw in the refrigerator before reheating. Reheat gently on the stove over low heat, stirring frequently and adding a splash of milk if the sauce thickens. Microwave reheating is possible in short bursts, stirring between. Avoid overcooking the pasta when reheating to maintain the best texture.

How to Serve

A white plate holds a serving of creamy fettuccine pasta, layered with smooth, thick white sauce that coats each noodle. The pasta is twisted into loose, soft loops stacked in the center of the plate. On top, there are small specks of black pepper scattered evenly, adding contrast to the pale noodles and sauce. Around the edges of the plate, some finely shredded white cheese is sprinkled lightly. The plate sits on a white marbled surface, accompanied by a light beige cloth slightly under the plate and some broken pieces of hard white cheese beside it. Photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I make this Alfredo sauce dairy-free?

Yes! Replace the cottage cheese with a plant-based yogurt and use nutritional yeast instead of Parmesan cheese. The flavor and texture will differ slightly but still yield a creamy, delicious sauce.

Can I use regular milk instead of almond milk?

Absolutely. Any milk you prefer, including dairy or other plant-based options like soy or oat milk, works well to keep the sauce smooth and creamy.