Creamy Cottage Cheese Alfredo Sauce Recipe

I swapped heavy cream for cottage cheese to create a High Protein Low Calorie Recipe that delivers 18 grams of protein per serving and works with fettuccine, chicken Alfredo, or an Alfredo bake.

I wasn’t sure a cottage cheese Alfredo could be worth the hype, but I kept coming back to it. Cottage cheese and Parmesan somehow make a silky, savory sauce that feels indulgent even though it’s lighter, and yeah I was surprised.

It’s a High Protein Main Dishes kind of recipe, about 18 grams of protein per serving so you can actually enjoy fettuccine or a chicken Alfredo bake without the usual guilt. There’s a little trick to the texture that made me curious enough to keep testing it, and if you like bold comfort food that behaves a bit healthier, you’ll want to try this.

Ingredients

• High in protein, low fat, gives creamy body and slight tang, not grainy usually
• Punchy salty, super umami, aged cheese that boosts savory flavor and adds calcium
• Milk adds silkiness and carbs, pasta water brings starchy thickness and seasoning
• Richer mouthfeel, melts into sauce, adds fat and smoothness, it’s delicious but calorie dense
• Sharp aromatic bite, small calories, wakes up the sauce and smells amazing
• Bright acidic lift, cuts richness, gives freshness and a tiny bit of tang
• Fresh herb top note, adds color, a little vitamin K, helps lighten heavy sauces

Ingredient Quantities

• 1 1/2 cups low fat small curd cottage cheese (about 360 g)
• 3/4 cup freshly grated Parmesan cheese (about 75 g), plus more if you like
• 1/2 cup milk or reserved pasta water, more as needed (120 ml)
• 2 tablespoons unsalted butter
• 2 garlic cloves, minced
• 1 teaspoon lemon juice
• 1/2 teaspoon kosher salt, plus more to taste
• 1/4 teaspoon freshly ground black pepper
• Pinch ground nutmeg, optional
• 2 tablespoons chopped fresh parsley for serving, optional

How to Make this

1. Warm the milk or reserved pasta water in a small saucepan or microwave so its just warm, not hot — this helps the cottage cheese blend smooth without getting grainy.

2. Melt the butter in a large skillet over medium-low heat, add the minced garlic and cook till fragrant, about 30-45 seconds, dont let it brown.

3. In a blender or with an immersion blender, combine the cottage cheese, freshly grated Parmesan, warm milk (start with 1/2 cup), lemon juice, 1/2 teaspoon kosher salt, 1/4 teaspoon black pepper and a pinch of nutmeg if using.

4. Blend until completely smooth and silky, scraping down the sides once or twice so there are no curds left.

5. Pour the blended mixture into the skillet with the garlic butter over low heat and stir constantly until it warms through and the Parmesan loosens into the sauce, about 2-3 minutes. Do not boil.

6. Taste and adjust seasoning: add more salt, pepper, lemon or extra Parmesan if you want it cheesier.

7. If the sauce is too thick, whisk in reserved pasta water or more milk a tablespoon at a time until you reach the desired creaminess. If it’s too thin, simmer very gently to thicken, stirring so it doesnt stick.

8. Toss immediately with hot cooked pasta (fettuccine or your choice) so the sauce clings, adding a splash of pasta water as you toss to coat evenly.

9. Serve right away with extra grated Parmesan and chopped fresh parsley sprinkled on top. To reheat, warm gently over low heat with a little milk or pasta water, stirring until smooth.

Equipment Needed

1. Large skillet, for melting butter and warming the sauce on low heat
2. Small saucepan or microwave safe measuring cup, to warm the milk or reserved pasta water so the cottage cheese blends smooth
3. Blender or immersion blender, to puree cottage cheese and Parmesan until silky
4. Box grater or microplane, for freshly grating Parmesan
5. Measuring cups and measuring spoons, for milk, lemon juice, salt and pepper
6. Silicone spatula or rubber scraper, to scrape the blender and to stir the sauce so nothing sticks
7. Whisk, to thin or smooth the sauce when you add pasta water or milk
8. Large pot with lid and a colander, plus tongs or a pasta fork, to cook drain and toss the pasta so the sauce clings

FAQ

Creamy Cottage Cheese Alfredo Sauce Recipe Substitutions and Variations

• Cottage cheese: swap with ricotta for nearly the same texture, or use blended silken tofu to make it vegan (blend till super smooth and add a little lemon for tang), or try full‑fat Greek yogurt for a tangier, creamier finish.
• Parmesan: use Pecorino Romano if you want saltier, sharper flavor, Asiago for a milder nutty note, or nutritional yeast for a dairy‑free, cheesy vibe.
• Milk/reserved pasta water: replace with half and half or light cream for a richer sauce, or unsweetened almond or oat milk if you need dairy free (use thicker non dairy or reduce the sauce a bit so it doesn’t get thin).
• Unsalted butter: use extra virgin olive oil for a lighter, slightly fruity flavor, ghee if you like a nuttier butter note, or vegan butter to keep it dairy free.

Pro Tips

– Warm the milk or pasta water just enough so the cottage cheese blends smooth, not scalding hot. If its too hot the cheese can get grainy, so zap in 10 second bursts and stick a finger in to check, or let it cool a bit before blending.

– For an ultra-silky sauce, blend very well then strain through a fine mesh sieve or push through a chinois with the back of a spoon. If you want richer mouthfeel without adding heavy cream, use full fat cottage cheese or stir in an extra tablespoon of butter or a splash of olive oil.

– Watch the garlic like a hawk, cook it only until fragrant; if it browns even a little the sauce can taste bitter. If you want a milder, sweeter garlic vibe, roast a head and mash a clove into the blender instead.

– Taste before you salt because Parmesan is already salty. Brighten the finished sauce with a little extra lemon or chopped parsley, and if it tightens too much while sitting, loosen with warm pasta water a tablespoon at a time rather than cold milk.