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The Creamiest High-Protein Cottage Cheese Alfredo Sauce (Ready in 15 Minutes!)

A plate of fettuccine pasta generously coated in creamy cottage cheese alfredo sauce and topped with black pepper.
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Make this creamy cottage cheese alfredo sauce without heavy cream. This high protein pasta sauce delivers authentic flavor and rich texture, perfect for a quick weeknight dinner.

Ingredients

Scale
  • 1 cup low-fat cottage cheese
  • 1/2 cup grated Parmesan cheese
  • 1/4 cup milk (or water for lower fat)
  • 2 cloves garlic, minced
  • 1 tablespoon butter or olive oil
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • Pinch of nutmeg (optional)

Instructions

  1. Heat the butter or olive oil in a small saucepan over medium heat. Add the minced garlic and cook for about 30 seconds until fragrant. Do not let the garlic brown.
  2. Place the cottage cheese, Parmesan cheese, milk, salt, pepper, and nutmeg (if using) into a high-speed blender.
  3. Add the warm garlic and oil mixture from the saucepan to the blender.
  4. Blend on high speed until the sauce is completely smooth and creamy. This may take 1 to 2 minutes. Stop and scrape down the sides as needed.
  5. Taste the sauce and adjust salt and pepper if necessary.
  6. Pour the sauce over your cooked pasta, zucchini noodles, or cooked chicken. Toss to coat evenly. Serve immediately.

Notes

  • For a thinner sauce, add milk or water one tablespoon at a time while blending until you reach your desired consistency.
  • This sauce pairs well with fettuccine, penne, or tossed with steamed broccoli.
  • For a keto alfredo sauce option, serve this over shirataki noodles or spiralized vegetables.
  • You can add cooked, shredded chicken directly into the finished sauce for a complete protein packed dinner.

Nutrition

Find it online: https://miameal.com/cottage-cheese-alfredo-sauce/