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Ready to flip the script on pasta night? This Cottage Cheese Alfredo sauce is about to become your kitchen’s secret weapon. It’s creamy, it’s dreamy, and it packs a protein punch that’ll leave you feeling both satisfied and a bit smug about how cleverly healthy your dinner is. Say goodbye to the heavy, calorie-laden sauces of the past—this version is light, luscious, and absolutely lip-smacking.

A bowl of creamy cottage cheese alfredo garnished with parsley, with a block of cheese and a fork on the side.

This Cottage Cheese Alfredo recipe is simple, healthy, and surprisingly delicious. Swapping heavy cream for cottage cheese makes this cottage cheese pasta sauce lighter and packed with protein, without sacrificing the creamy goodness you’d find in a traditional alfredo sauce. I was doubtful at first, but one taste, and I was hooked. It’s amazing how a small change can make a big difference in both health and flavor.

❤️ Why You Will Love This Recipe

  • Healthy: Swaps out heavy cream for cottage cheese, making it low calorie without sacrificing taste.
  • Protein-packed: Cottage cheese boosts the protein content, making this dish more satisfying. It has 18 grams of protein per serving, and we didn’t even add meat.
  • Easy to make: Simple steps and common kitchen tools needed.
  • Versatile: Great with traditional pasta or as a base for other dishes.
  • Kid-friendly: A sneaky way to add more nutrition to your family’s diet.
  • Delicious: It’s creamy, it’s cheesy, and it’s downright delicious – you won’t miss the heavy cream!

🗝️ Key Ingredients & Substitutions

Cottage cheese alfredo ingredients for cooking laid out on a wooden surface, including pasta, milk, cottage cheese alfredo, garlic butter, parmesan, and ground black pepper.
  • Fettuccine pasta: The classic choice for alfredo sauce. Swap fettuccine for your favorite pasta, like whole wheat pasta, chickpea pasta, protein pasta, or even hearts of palm pasta or zucchini noodles for a low-carb gluten-free option.
  • Cottage cheese: The secret ingredient that makes a creamy sauce and adds protein. You can use fat-free, 2%, or 4% based on your preference. No good substitution here if you’re aiming for the same health benefits and texture.
  • Butter: Adds richness to the homemade alfredo sauce. For a healthier version, you could use a light butter substitute.
  • Garlic cloves: Garlic powder can be used in a pinch, but fresh is best.
  • Parmesan cheese: Hard to replace, but Asiago cheese could work in a bind.
  • Ground black pepper: Freshly cracked is preferred.
  • Milk: I use unsweetened almond milk for a lighter option, but you can use any milk of your choice. Dairy or non-dairy both work.
  • Salt: To taste. This balances and enhances the flavors.

🥣 How to Make Cottage Cheese Alfredo Pasta

  1. Cook the pasta: Start by boiling your fettuccine to al dente perfection, according to the package instructions. Remember to season your pasta water with a good pinch of salt for flavor.
  2. Warm the cottage cheese, butter, and garlic: Add the cottage cheese to a medium bowl, and the minced garlic and butter to a separate small bowl. Gently microwave for about 30-45 seconds. This helps the cottage cheese blend smoothly later on. Heat the garlic and butter until the butter is fully melted and bubbly. You can alternatively sauté the garlic in butter in a pan (but I prefer fewer dishes).
  1. Blend for smoothness: Combine the warm cottage cheese, garlic and butter, grated parmesan cheese, milk, and a dash of ground black pepper in a blender or food processor. Blend until the mixture is completely smooth, about 1-2 minutes.
  1. Season the sauce: Taste your Alfredo sauce and adjust the salt as needed. 
  2. Combine with pasta: Drain your cooked pasta and let it cool slightly, then return it to the pot. Pour the creamy Alfredo sauce over the pasta, stirring well to coat every strand. Add a splash more milk if it’s too thick.
  1. Final touches: Give the dish a final taste test, adjusting the seasoning if necessary. Then, garnish with extra grated parmesan and some fresh parsley for a pop of color and freshness.
  2. Serve immediately: Enjoy your healthier, creamy Cottage Cheese Alfredo pasta while it’s warm.
Creamy cottage cheese alfredo pasta in a metal pan.

🪄 Recipe Notes & Tips

  • Blend well: Make sure the cottage cheese is blended until absolutely smooth for the best texture.
  • Adjust consistency: If the sauce seems too thick, you can thin it with a bit more milk until you reach your desired consistency. Skip adding hot pasta water as it can make the sauce separate. If your sauce is too thin, you can simmer it on low heat to reduce and thicken it. Alternatively, adding a bit more grated Parmesan cheese can help thicken it up.
  • Low heat for sauce: If you need to warm the sauce, do it gently on low heat to prevent separation. If it does separate, simply let it sit for a bit and stir again; it should return to a smooth consistency.
  • Serving temperature: This sauce is best enjoyed warm. If it cools down and thickens, a quick stir over low heat can help loosen it up.

✨ Variations

  • Add protein: For a heartier meal, mix in cooked chicken breast, shrimp, crispy, bacon, or even tofu.
  • Spice it up: A sprinkle of red pepper flakes can add a nice heat to the fettuccine alfredo.
  • Veggie-packed: Stir in sautéed mushrooms, spinach, broccoli, roasted red peppers, sun-dried tomatoes, or chopped cherry tomatoes for added nutrition and flavor.
  • Extra Cheesy: Experiment with adding a bit of cream cheese or ricotta for extra creaminess. A touch of mozzarella can add gooeyness.
  • Herbs: Fresh basil or thyme can offer a fresh twist to the classic Alfredo flavor.

🫙 Storage Instructions

  • Cool & Airtight: Allow the pasta to reach room temperature and then transfer the pasta into an airtight container.
  • Refrigerate: It should keep well for up to 3 days.
  • Reheat gently: When ready to enjoy again, reheat the pasta gently on the stove over medium-low heat, adding a splash of milk to bring back the creamy texture. Stir frequently to prevent sticking and ensure even heating.

🍽️ What To Serve this Healthy Alfredo Sauce Recipe

❓ Frequently Asked Questions

Can I freeze the Cottage Cheese Alfredo sauce?

Freezing can affect the texture, causing it to become grainy when thawed. For best results, enjoy this sauce fresh or store it in the refrigerator.

Can I use this sauce in other dishes besides pasta?

Absolutely! This Cottage Cheese Alfredo sauce is versatile. Try it over grilled vegetables, as a base for a white pizza, or even as a dip for breadsticks.

A bowl of creamy cottage cheese alfredo garnished with herbs, with a block of parmesan cheese and more pasta in the background.

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📖 Recipe

A bowl of creamy cottage cheese fettuccine Alfredo pasta garnished with herbs.

Cottage Cheese Fettuccine Alfredo

Bethany Galloway
This Cottage Cheese Alfredo sauce is about to become your kitchen's secret weapon. It's creamy, it's dreamy, and has a protein-packed twist that'll leave you feeling both satisfied and a bit smug about how cleverly healthy your dinner is. Say goodbye to the heavy, calorie-laden sauces of the past—this version is light, luscious, and absolutely lip-smacking.
5 from 5 votes
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Main Course
Cuisine Italian
Servings 4 Servings
Calories 362 kcal

Ingredients
 
 

  • 10 oz fettuccine pasta or pasta of choice
  • 1 cup cottage cheese I use nonfat, but 2% or 4% works too
  • 1 tablespoon butter
  • 3 garlic cloves minced
  • 1/4 cup parmesan cheese grated
  • 1/2 teaspoon ground black pepper
  • 1/2 cup milk chilled (I use unsweetened almond milk)
  • Salt to taste
  • grated parmesan to garnish
  • fresh parsley to garnish

Instructions
 

  • Begin by cooking the fettuccine pasta to al dente, according to the package directions. Don’t forget to add salt!
    10 oz fettuccine pasta
  • Add the cottage cheese to a medium bowl, and the minced garlic and butter to a separate small bowl. Gently microwave for about 30-45 seconds. Heat the garlic and butter an extra 30 seconds, until the butter is fully melted and bubbly. You can alternatively sauté the garlic in butter in a pan (but I prefer fewer dishes).
    1 cup cottage cheese, 1 tablespoon butter, 3 garlic cloves
  • Add the cottage cheese, garlic and butter, grated parmesan, milk, and ground black pepper to a blender and blend for 1-2 minutes until perfectly smooth.
    1 cup cottage cheese, 1 tablespoon butter, 3 garlic cloves, 1/4 cup parmesan cheese, 1/2 teaspoon ground black pepper, 1/2 cup milk
  • Taste the Cottage Cheese Alfredo sauce and add salt if needed.
    Salt to taste
  • When the pasta is cooked, drain it and allow it to sit for 5 minutes to cool a little.
  • Pour the Alfredo sauce over the pasta and mix well.
  • Taste and adjust the seasoning.
    Salt to taste
  • Garnish with extra grated parmesan and fresh parsley, and enjoy!

Notes

    1. Blend well: Make sure the cottage cheese is blended until absolutely smooth for the best texture.
    2. Adjust consistency: If the sauce seems too thick, you can thin it with a bit more milk until you reach your desired consistency. Skip adding hot pasta water as it can make the sauce separate. If your sauce is too thin, you can simmer it on low heat to reduce and thicken it. Alternatively, adding a bit more grated Parmesan cheese can help thicken it up.
    3. Low heat for sauce: If you need to warm the sauce, do it gently on low heat to prevent separation. If it does separate, simply let it sit for a bit and stir again; it should return to a smooth consistency.
    4. Serving temperature: This sauce is best enjoyed warm. If it cools down and thickens, a quick stir over low heat can help loosen it up.

Storage & Reheating

    • Cool & Airtight: Allow the pasta to reach room temperature and then transfer the pasta into an airtight container.
    • Refrigerate: It should keep well for up to 3 days.
    • Reheat gently: When ready to enjoy again, reheat the pasta gently on the stove over medium-low heat, adding a splash of milk to bring back the creamy texture. Stir frequently to prevent sticking and ensure even heating.

Nutritional Information

The nutritional information below (under “NUTRITION”) is for each serving, including pasta. Here is the nutritional information per serving without the pasta:
Nutrition label showing: 99 kcal calories, 5 g carbohydrates, 8 g protein, 5 g fat, 1 g sugar, and 9 additional nutritional values including sodium, potassium, Vitamin A, Vitamin C, fiber, and calcium. Perfect for a healthier twist on cottage cheese alfredo.

Nutrition

Calories: 362kcalCarbohydrates: 58gProtein: 18gFat: 6gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.1gCholesterol: 16mgSodium: 378mgPotassium: 254mgFiber: 2gSugar: 3gVitamin A: 142IUVitamin C: 1mgCalcium: 181mgIron: 1mg
Keyword cottage cheese alfredo, easy, high protein, low calorie, quick
Tried this recipe?Let us know how it was!

8 Comments

  1. 5 stars
    I swapped out regular pasta for protein pasta to increase the protein and added some shrimp. Yum yum! Thank you

  2. 5 stars
    This recipe was amazing ! It is delicious and definitely a keeper. Never would have thought cottage cheese in replace of heavy cream would taste so good. My teenage son Even liked it . I felt no guilt eating it with my protein pasta and grilled shrimp.

    1. Hi Katie,

      The nutritional information is for one serving, including pasta. Without the pasta, the sauce alone is 99 calories per serving. I’ll add a photo to the recipe card for clarity =]

      Best wishes,
      Bethany

5 from 5 votes (2 ratings without comment)

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