Go Back
A bowl of pasta coated in creamy cottage cheese Alfredo sauce, topped with cracked pepper, red pepper flakes, and fresh basil strips

Cottage Cheese Alfredo Sauce

There are few parenting wins quite like watching your kids devour something both delicious and nourishing.
Enter this Cottage Cheese Alfredo Sauce — a creamy, dreamy, protein-packed alternative to traditional Alfredo that won’t leave you in a food coma.
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 10 minutes
Course Main Course, Sauce
Cuisine Italian-inspired
Servings 4
Calories 200 kcal

Equipment

  • Blender or food processor (high-speed for smoothest texture)
  • Medium saucepan
  • Measuring cups and spoons
  • Spatula or wooden spoon
  • Knife and cutting board (for garlic)

Ingredients
  

  • 1 cup cottage cheese (full-fat or low-fat)
  • 1/4 cup grated parmesan cheese
  • 1/2 cup milk (or unsweetened oat/almond milk)
  • 2 cloves garlic, minced
  • 1 tbsp butter or olive oil
  • 1/2 tsp onion powder
  • Salt and pepper, to taste
  • Optional: pinch of ground nutmeg

Instructions
 

  • Sauté the Garlic
    In a saucepan over medium-low heat, melt 1 tablespoon of butter (or heat olive oil).
    Add minced garlic and stir for 60–90 seconds until fragrant and golden. Don’t burn it!
  • Blend the Sauce
    Add to a blender:
    1 cup cottage cheese
    1/2 cup milk
    1/4 cup grated parmesan
    Sautéed garlic and butter
    1/2 tsp onion powder
    Optional pinch of nutmeg
    Blend on high for 30–60 seconds until completely smooth.
    Cottage cheese, milk, and seasonings loaded into a blender cup, ready to be blended into a smooth sauce
  • Gently Heat the Sauce
    Pour the sauce back into your saucepan. Cook on low heat, stirring frequently for 3–5 minutes until warmed through and slightly thickened.
    Season with salt and pepper to taste.
    Blended Alfredo sauce warming in a skillet over low heat until smooth and creamy
  • Serve Over Pasta or Base of Choice
    Toss with cooked pasta or zoodles. If needed, thin with a splash of pasta water or milk for a silkier texture.
  • Garnish & Enjoy
    Serve with extra parmesan, fresh herbs, cracked pepper, or red chili flakes. Pair with roasted veggies or a light salad.
    Creamy penne Alfredo topped with herbs and red pepper flakes, ready to be served with a fork

Video

Notes

Cooking Tips

  • For extra creaminess, add a tablespoon of cream cheese when blending.
  • Don’t skip the garlic sauté! It adds rich flavor without bitterness.
  • Blender not powerful? Strain through a fine mesh sieve after blending.
  • To make it vegan, use plant-based milk, olive oil, vegan parm, and dairy-free cottage cheese alternatives.
Keyword Cottage Cheese Recipe, Healthy Sauce, High Protein, Low Fat, Pasta Sauce