This high protein cottage cheese alfredo sauce recipe is my favorite homemade alfredo sauce! With just a few ingredients, you can make this cottage cheese sauce for pasta -- it's the best protein alfredo sauce!
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And if you like this blended cottage cheese alfredo sauce and you want more savory recipes to try, check out my Baked Goat Cheese Pasta, my Ricotta Lemon Pasta, and my Puff Pastry Pizza!
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Cottage Cheese Alfredo Sauce Recipe
There isn't a pasta sauce that's more decadent than a classic homemade alfredo sauce! If you've always wondered how to cook alfredo sauce but you need a high protein alfredo sauce, this cottage cheese sauce recipe is for you!
Classic alfredo sauce is made with heavy cream, but this creamy sauce is even better! The blended small-curd cottage cheese provides a creamy texture with lower fat than the real thing! This cottage cheese pasta sauce is perfect for an easy pasta dinner, or as a dipping sauce for breadsticks! It would go great with my Air Fryer Pizza Rolls!
Cottage Cheese Sauce Recipe
And the best part is that this cheese sauce with cottage cheese is so easy to make! You don't even have to chop the garlic! It's all going into a blender, and then onto the stove to heat through. It's that easy! Blending the ingredients also makes the cottage cheese much smoother and creamier, to give our cottage cheese alfredo the perfect texture.
Is it OK to melt cottage cheese?
Absolutely! And in this cottage cheese alfredo sauce, it emulsifies with the butter, olive oil, and garlic even before being heated, so you won't have to worry about getting the cheese melted! You're just left with a creamy, rich protein alfredo sauce!
Ingredients
Check the recipe card below to see the ingredient measurements, but here's a quick look at the simple ingredients you'll need:
- cottage cheese - the star of the show! I use Good culture 2% cottage cheese.
- parmesan cheese - you can use pre-shredded parmesan, but your best bet for amazing flavor is freshly grated Parmigiano Reggiano. Be sure to save some to grate on top when you serve!
- garlic - you'll need 2 cloves of garlic, but if you're a big garlic fan like me, feel free to add a third! If you like, you can use garlic powder instead, but I like the flavor of the fresh garlic.
- milk - you can use the milk of your choice to thin out the sauce.
- butter - add a little melted butter to give the sauce flavor and richness!
- olive oil - we're replacing some of the butter in traditional alfredo sauce with olive oil to keep this recipe on the healthier side.
- salt and pepper - these seasonings round out these incredible flavors!
- parsley - this is optional, but I love the look of fresh chopped parsley on a creamy alfredo sauce!
- pasta of your choice - If you're making this cottage cheese sauce for pasta night, you'll need a 16-ounce box of your favorite pasta (I like chickpea pasta)! I went with the classic fettuccine alfredo, but any pasta will do!
See recipe card for quantities.
Equipment
I make this cottage cheese pasta sauce in my Always Pan Pro from Our Place -- I like that it's nonstick but doesn't have any coating.
To blend up the cottage cheese mixture, I used my Nutribullet. It made the whole thing super easy, but any high speed blender will do! Then, you'll just need a spoon or spatula to stir the sauce as it heats in the pan.
Instructions
The recipe card below will give you detailed step-by-step instructions for making this pasta dish, as well as full ingredient measurements and a recipe video! But here's a quick look at how you'll make this cottage cheese alfredo recipe!
Combine cottage cheese, parmesan cheese, butter, oil, milk, and garlic in a blender and puree until smooth.
Pour into a pan heated to medium low, adding milk if needed to thin out the sauce. Season with salt and pepper.
Cook pasta according to package directions, reserving a cup of pasta water. Add cooked pasta to sauce and stir in pasta water as needed to thin out the sauce.
Top with chopped parsley and freshly grated parmesan to serve.
Hint: Don't overcook your pasta! Follow package instructions for al dente preparation, or just subtract 1-2 minutes from the regular cook time.
Cottage Cheese Chicken Alfredo
You can make this creamy cottage cheese alfredo sauce an even better source of protein by adding your favorite protein to it! It can be a cottage cheese chicken alfredo with cooked chicken strips or shredded chicken, or you can add sliced steak, or some delicious cooked shrimp like I did!
Storage
You can store this cottage cheese pasta sauce in an airtight container in the fridge for up to 4 days. It can also be frozen for up to 2 months in a a-safe container.
Frequently Asked Questions
Yes! I think cottage cheese can be a nice substitute for cream cheese in cooking because when blended it has a similar texture and flavor. And it has more protein per serving, so it can be a better choice if you're looking to add protein to your diet.
Because cottage cheese is a fresh cheese, it gets a softer, creamier texture when heated, like cream cheese. It doesn't get that stretchy, melty look like other types of cheeses, but it's perfect in this cottage cheese sauce because the texture is more creamy than melty.
I love to have this cottage cheese alfredo sauce with a generous layer of shredded parmesan on top, a drizzle of olive oil and a bit of freshly ground black pepper. You can also add extra protein as I mentioned above, or some red pepper flakes for a little kick!
Top Tip
If your cottage cheese alfredo sauce is too thick, you can always add a little pasta water or milk to thin it out!
Related
Looking for other easy recipes like this one? Try these:
Pairing
These are my favorite dishes to serve with this recipe:
If you try this recipe, I would love it if you could leave a star review rating and comment below! It’s so wonderful hearing your feedback! And don’t forget to share your creations with me by tagging @chenee_today on Instagram!
📖 Recipe
Equipment you may need
Ingredients
- 1 ½ cup (315 g) lowfat cottage cheese
- ¾ cup (177 ml) milk of your choice
- 2-3 cloves fresh garlic
- 2 tablespoon (30 ml) extra-virgin olive oil
- 3 tablespoon (42 g) unsalted butter - melted (or substitute additional olive oil, if you like)
- 1 ½ cups (150 g) grated parmesan cheese - preferably freshly grated Parmigiano-Reggiano, plus more for topping
- Salt and fresh cracked pepper - to taste
- Chopped fresh parsley - optional, for garnish
Instructions
- Blend cottage cheese, parmesan cheese, garlic, butter, oil, and milk together until smooth.1 ½ cup lowfat cottage cheese, ¾ cup milk of your choice, 2-3 cloves fresh garlic, 2 tablespoon extra-virgin olive oil, 1 ½ cups grated parmesan cheese, 3 tablespoon unsalted butter
- Heat a sauté pan over medium-low heat. Pour mixture into pan and cook, stirring, until mixture is heated through and thickened. If mixture gets too thick, add an extra splash of milk.
- Taste and add salt and pepper as needed.Salt and fresh cracked pepper
- If serving with pasta, cook pasta according to package directions and reserve one cup of pasta water. Add pasta and pasta water as needed to thin out sauce.
- Serve with your protein of choice, garnishing with more parmesan cheese and chopped fresh parsley.Chopped fresh parsley
Video
Notes
Nutrition
Last Updated on August 27, 2025 by Chenée Lewis
Susan says
This is my new go-to from now on! Loved it!
Chenée Lewis says
Glad you liked it Susan! 🙂
Taryn M. says
I've been using this recipe as my go-to for a little over year now, so it's high time I leave a review! We eat dishes involving Alfredo at least monthly, so I've made this at least a dozen times. Sometimes I add a bit of lemon juice and zest for a lemon chicken variety, sometimes it gets combined with mozzarella for a beef (technically venison) Alfredo, but most of the time we make it as-is. The entire family loves it!
Chenée Lewis says
I'm so happy to hear that! Thank you!
Amy says
Low and slow for the heating! Strongly recommend adding lemon zest before blending. Game changer!
Chenée Lewis says
Great idea Amy!! 🙂
Zoe says
Love the taste but mine just got runnier when warmed not thicker, what did I do wrong? 😩
Chenée Lewis says
It should thin out a bit as the cottage cheese melts a little, but then thicken up as the water evaporates.
Erin says
I love this recipe so much! It's perfect, I now make this any time we crave Alfredo! I've used the jarred parmesan , the first time I tried to make it I didn't have the full cup and a half of parmesan, but it still worked and tasted wonderful and we both loved it. Thank you thank you thank you!!!
Chenée Lewis says
That's great to hear! Thanks Erin!
Lillian says
this will be the first time I've ever commented on a recipe but my dear girl this is easy, wonderful and quick. Thank you much
Chenée Lewis says
Thank you for your feedback Lillian! I'm so glad you like it!
Jennifer Reynolds says
Making this!
Chenée Lewis says
It's so good! I know you'll like it!