When the weather turns chilly, nothing feels better than a warm, creamy pasta dinner. 🍝 This Creamy Cottage Cheese Alfredo Sauce Recipe gives you that classic comfort food experience – without the heavy cream and butter.
Packed with protein, lower in fat, and ready in under 15 minutes, it’s the perfect addition to your fast macro-friendly meals, low fat high carb dinners, or even a 70g protein meal for runners and active lifestyles.
Table of Contents
Ingredients
- 1 cup cottage cheese (low fat or fat free)
- ½ cup low-fat milk (or unsweetened almond milk)
- 2 tbsp light cream cheese (optional for extra creaminess)
- 2 tbsp grated parmesan cheese
- 2 cloves garlic, minced
- 1 tbsp olive oil or cooking spray
- ½ tsp salt (adjust to taste)
- ½ tsp black pepper
- ½ tsp Italian seasoning or dried parsley
- Cooked pasta of your choice (whole wheat or protein pasta for extra macros)
Step-by-Step Directions
1️⃣ Prepare the Base Sauce
In a blender, combine cottage cheese, milk, light cream cheese, parmesan, salt, pepper, and Italian seasoning. Blend until completely smooth and creamy.
2️⃣ Sauté Garlic for Flavor
Heat olive oil in a non-stick skillet over medium heat. Add minced garlic and cook for 1–2 minutes until fragrant, being careful not to burn it.
3️⃣ Combine and Simmer
Pour the blended cottage cheese mixture into the skillet. Stir continuously on low heat for 4–5 minutes until the sauce thickens and turns silky smooth.
4️⃣ Adjust Consistency
If the sauce is too thick, add 1–2 tbsp of milk or pasta water. Taste and adjust seasoning as needed.
5️⃣ Serve and Enjoy
Toss the sauce with freshly cooked pasta, grilled chicken, or roasted vegetables for a balanced, high-protein dinner.
Recipe Info
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Total Time: 15 minutes
- Yield: 4 servings
- Serving Size: ½ cup sauce (approx.)
Tips & Variations
- Extra Protein Boost: Use high-protein pasta or add grilled chicken or shrimp for a complete high protein main dish.
- Low Fat Option: Skip olive oil and sauté garlic with a splash of water or cooking spray.
- Runner’s Fuel: Serve with whole wheat pasta or rice for a low fat high carb meal that replenishes energy.
- Creamier Texture: Add 1–2 tbsp of Greek yogurt at the end for extra tang and creaminess.
Frequently Asked Questions (FAQs)
1. Can I freeze this cottage cheese Alfredo sauce?
Yes, store cooled sauce in an airtight container for up to 1 month. Reheat slowly on low heat while stirring.
2. Is this cottage cheese Alfredo good for weight loss?
Absolutely! It’s high in protein, low in fat, and lighter in calories than traditional Alfredo sauce, making it great for low fat protein meals.
3. What pasta works best with this sauce?
Fettuccine, spaghetti, or penne are classic choices. For extra macros, try protein pasta or whole wheat pasta.
4. Can I make this sauce dairy-free?
Yes, use lactose-free cottage cheese or a high-protein vegan alternative and plant-based milk.
Final Thoughts
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