I’ve been leaning on this High Protein Cottage Cheese Alfredo a lot lately for busy weeknights. It delivers all the creamy comfort of a classic Alfredo but with a serious protein boost and none of the heaviness that can come from a traditional cream-based sauce. It’s my go-to when I want something satisfying that also fuels my day.
This recipe is incredibly straightforward and relies on a simple blender trick to transform cottage cheese into a silky, savory sauce. It comes together in just 30 minutes, making it a reliable and delicious option when you need dinner on the table quickly. The flavor is rich, cheesy, and garlicky—everything you want in a good Alfredo.
For a Silky Smooth Sauce
The key to a perfectly smooth, creamy texture is blending the sauce until it’s completely uniform. I recommend using a high-speed blender for this step. Combine the full-fat cottage cheese, Parmesan, garlic, and milk, then blend for a full 1 to 2 minutes. Scrape down the sides of the blender jar halfway through to ensure no grainy bits remain. The final texture should be velvety, with no trace of the original cottage cheese curd. An immersion blender also works well, just be sure to use a deep container to avoid splashing and blend until the sauce is consistently smooth.
Choosing Your Cheese
While classic Parmesan provides a nutty, salty flavor that is essential to Alfredo, you can easily swap it for other hard, aged cheeses. Pecorino Romano is a great substitute, offering a sharper, saltier bite that stands up well to the creamy cottage cheese base. For a milder, slightly sweeter flavor, try using Asiago. Whichever you choose, always grate the cheese yourself from a block. Pre-shredded cheeses often contain anti-caking agents that can prevent the sauce from melting smoothly, resulting in a gritty texture.
Achieving the Perfect Consistency
The secret to any great pasta sauce is using the starchy water the pasta was cooked in. Before you drain your pasta, be sure to reserve about a half-cup of this liquid. As you gently heat the blended Alfredo sauce, it may thicken slightly. Whisking in a tablespoon or two of the reserved pasta water will help thin the sauce to the perfect consistency while helping it cling beautifully to every noodle. Start with a small amount and add more as needed until the sauce coats the back of a spoon.
Recipe Overview
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Servings: 4 servings
- Difficulty: Easy
Ingredients
- 340g (12 oz) pasta, any type you prefer
- 230g (1 cup) full-fat cottage cheese
- 120g (1/2 cup) whole or 2% milk
- 50g (1/2 cup) grated Parmesan cheese, plus more for serving
- 8g (2 cloves) garlic, minced
- 1g (1/2 tsp) freshly ground black pepper
- 1g (1/4 tsp) salt, to taste
- 15g (1/4 cup) fresh parsley, chopped
Step-By-Step Instructions
- Cook the pasta
Bring a large pot of salted water to a boil. Add the pasta and cook according to package directions until al dente. Just before draining, reserve 1/2 cup of the starchy pasta water. Drain the pasta and set it aside.
- Blend the cottage cheese sauce
While the pasta cooks, combine the cottage cheese, Parmesan cheese, minced garlic, and milk in a blender. Blend on high for 1 to 2 minutes, or until the mixture is completely smooth and creamy. Season with salt and pepper.
- Heat the sauce
Pour the blended sauce into a large saucepan or skillet set over medium heat. Cook, whisking frequently, for 3 to 5 minutes, until the sauce is warmed through. If it seems too thick, stir in a tablespoon or two of the reserved pasta water until you reach your desired consistency.
- Combine pasta and sauce
Add the cooked pasta directly to the saucepan with the warm sauce. Toss gently until the pasta is evenly coated and the sauce clings to each piece. Taste and adjust seasoning with more salt or pepper if needed.
- Serve and garnish
Divide the pasta among four bowls. Garnish generously with additional grated Parmesan, a few cracks of black pepper, and a sprinkle of fresh chopped parsley. Serve immediately while hot.
If you enjoy this dish, try our Baked Chicken and Veggie Meal Prep for a perfect next-weeknight option.
Substitutions & Variations
- Add Protein: Fold in cooked, shredded chicken, grilled shrimp, or a can of drained chickpeas for a more substantial meal.
- Boost Veggies: Wilt 2 cups of fresh spinach into the sauce during the last minute of heating, or stir in steamed broccoli or peas with the pasta.
- Tangier Flavor: For a tangier, slightly thicker sauce, substitute an equal amount of full-fat Greek yogurt for the cottage cheese.
Make-Ahead, Storage & Reheat
Store leftovers in an airtight container in the refrigerator for up to 3 days. The sauce will thicken as it chills. To reheat, gently warm the pasta and sauce in a saucepan over low heat, adding a splash of milk or water to loosen the sauce and restore its creamy texture. Whisk gently until heated through.
Nutrition
- Serving Size: 1 of 4 servings
- Per Serving: 450 calories, 25g protein, 15g fat, 55g carbs
- Per 100g: 180 calories, 10g protein, 6g fat, 22g carbs
- Estimates only.
FAQ
Why does my cottage cheese sauce look grainy or gritty after blending?
This usually happens if it's under-blended. Let your machine run for a full two minutes to break down the curds completely for that silky, velvety feel.
My sauce separated when I reheated it. Is there any way to fix this?
The heat was likely too high, which can break the emulsion. Remove it from the stove and whisk in a tablespoon of cold milk to help it come back together.
What is the best way to reheat leftovers without ruining the texture?
Warm it gently in a saucepan over low heat. Add a splash of milk and whisk constantly to loosen the sauce and restore its original creamy consistency.
Does the type of cottage cheese I use really matter for this recipe?
It does. For the richest, creamiest result, use full-fat cottage cheese. Low-fat versions have less fat and can result in a thinner, less silky sauce.
Can I double this recipe to serve a larger group of people easily?
Yes, doubling works well. Just be sure not to overfill your blender, as the sauce needs space to circulate for a smooth blend. You may need to blend in two batches.
I don't own a high-speed blender. Can I still make this sauce?
A food processor is a good alternative. You may need to scrape down the sides more often and let it run a bit longer to get the curds completely smooth.
Is it a good idea to freeze this sauce for long-term meal prep?
I don't recommend freezing this sauce. Dairy-based sauces can separate and become grainy upon thawing, and you won't be able to restore the original silky texture.
Besides pasta, what are some other good ways to serve this sauce?
It’s very versatile. Try it drizzled over roasted vegetables like broccoli or asparagus, or use it as a creamy base for a chicken and vegetable bake.
Equipment
- Large pot
- Blender or immersion blender
- Large saucepan or skillet
- Whisk
- Colander
Ingredients
- 340 g (12 oz) Pasta
- 230 g (1 cup) Full-fat cottage cheese
- 120 g (1/2 cup) Whole or 2% milk
- 50 g (1/2 cup) Grated Parmesan cheese plus more for serving
- 8 g (2 cloves) Garlic minced
- 1 g (1/2 tsp) Black pepper freshly ground
- 1 g (1/4 tsp) Salt to taste
- 15 g (1/4 cup) Fresh parsley chopped
Instructions
- Bring a large pot of salted water to a boil and cook the pasta according to package directions until al dente. Before draining, reserve 1/2 cup of the starchy pasta water, then drain and set the pasta aside.
- Combine the cottage cheese, Parmesan, minced garlic, and milk in a blender. Blend on high for 1 to 2 minutes until completely smooth and creamy. Season with salt and freshly ground black pepper.
- Pour the blended sauce into a large saucepan or skillet over medium heat. Cook, whisking frequently, for 3 to 5 minutes until warmed through. If the sauce thickens too much, stir in a tablespoon or two of the reserved pasta water until desired consistency is reached.
- Add the cooked pasta to the saucepan with the warm sauce and toss gently until evenly coated and the sauce clings to each piece. Taste and adjust seasoning with salt or pepper as needed.
- Divide the pasta among four bowls and garnish generously with additional grated Parmesan, black pepper, and fresh chopped parsley. Serve immediately while hot.
