Cottage Cheese Alfredo

4 Bowls401 cals

We’re back with another high protein and easy cottage cheese recipe! This week we’re taking down one of my favorites, some creamy Cottage Cheese Alfredo sauce. It’s simple to make with common ingredients, equally as delicious as the “real” thing, and diet friendly!

Start this one with either a blender or food processor. I use my small personal blender for this so if you’re worried about needing a high speed blender, don’t be.

Add into whatever you’re using 1 1/2 cups of cottage cheese, 1/2 cup of milk, 1 1/2 teaspoons of Italian seasoning, 1/2 cup of grated parmesan cheese, 1/2 teaspoon of black pepper, and a pinch of salt.

Blend or process everything together for your cottage cheese Alfredo sauce until smooth.

Any cottage cheese will work! Keep in the mind that the more fat it has in it, the creamier your Alfredo will be. I usually use reduced fat which I’ll include in the macro breakdown below for each variation.

From here, take out a stovetop pan, turn your burner on LOW heat, and add into your pan 1 1/2 tablespoons of butter. Low and slow is the key here, if it’s too hot you could ruin the cottage cheese Alfredo sauce.

Once that melts, add in a tablespoon of minced garlic and let it cook for a few minutes. Make sure to keep an eye on it, you don’t want to burn your garlic!

Next, pour in your Alfredo mix and sprinkle in a teaspoon of corn starch. Keep those moving often as everything heats up and it begins to thicken.

Alfredo Tips

  • Want more protein? Use a higher protein milk!
  • A fresh block of parmesan will give you the best result (not needed).
  • If it’s too thick or you want it thinner you can either add in a little more milk or some higher protein bone broth.

While your Alfredo is heating up, make some pasta however the box says to. Whatever kind of pasta you want to use here is completely up to you. I’m going to be using 6 ounces of some higher protein penne but fettuccine is great too!

Once that’s done cooking and drained, add it right into your cottage cheese Alfredo sauce. Mix everything around for a couple minutes until your pasta is fully coated.

Last? Here is where you can add in anything else you want like some cooked protein (rotisserie is great!) or some crushed red pepper for a kick.

Ready for our Cottage Cheese Mac & Cheese next!?

Cottage Cheese Alfredo Recipe

Cottage Cheese Alfredo

The best creamy healthy sauce recipe is here with this Cottage Cheese Alfredo! High protein, easy to make, and made with simple ingredients!
5 from 3 votes
Print Pin Rate Save Recipe
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Course: Main Course
Cuisine: American
Keyword: alfredo sauce, cottage cheese alfredo, healthy alfredo sauce, protein alfredo
Servings: 4 Bowls
Calories: 401kcal
Cost: 2.50

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  • 1 ½ Cups Cottage Cheese - The fatter it is, the creamier it'll be
  • ½ Cup Milk - Look for high protein
  • 1 ½ Teaspoons Italian Seasoning
  • ½ Cup Parmesan Cheese - Grated (Fresh Preferred)
  • ½ Teaspoon Black Pepper
  • 1 Pinch Salt
  • 1 ½ Tablespoons Butter
  • 1 Tablespoon Minced Garlic
  • 1 Teaspoon Corn Starch
  • 6 Ounces Pasta - Your Choice
  • 6 Ounces Protein - *Optional Cooked (I like Rotisserie)


  • Add all of your ingredients aside from your Butter, Garlic, Corn Starch, Pasta, and Protein into either a blender or food processor
  • Blend or process everything together until smooth
  • Turn a burner on low heat and add your Butter into a stovetop pan
  • Once it melts add in your Garlic and let that cook for a couple minutes
  • Add in your mix and Corn Starch
  • Keep everything moving as it heats up so that it heats up evenly (LOW and SLOW is key!)
  • Make your Pasta however your box says to (if you're making it with pasta)
  • Mix in your cooked Pasta and optional cooked Protein



*If your sauce is too thick or you want it thinner you can add in some more milk or higher protein bone broth.
Calories in Each Serving (Makes 4 Bowls) with 6 Ounces Chicken, Pasta, & Reduced Fat Cottage Cheese:
  • Calories: 401
  • Fat: 13g
  • Saturated Fat: 7.2g
  • Sodium: 551mg
  • Carbs: 34g (Net Carbs: 30.3g)
  • Fiber: 3.7g
  • Sugar: 5.2g
  • Protein: 37g
Calories in the WHOLE recipe with 6 Ounces Chicken, Pasta, & Reduced Fat Cottage Cheese:
  • Calories: 1604
  • Fat: 52g
  • Saturated Fat: 29g
  • Sodium: 2204mg
  • Carbs: 136g (Net Carbs: 121g)
  • Fiber: 15g
  • Sugar: 21g
  • Protein: 148g
Calories in the WHOLE recipe with Pasta & Reduced Fat Cottage Cheese:
  • Calories: 1376
  • Fat: 48g
  • Saturated Fat: 29g
  • Sodium: 1530mg
  • Carbs: 136g (Net Carbs: 121g)
  • Fiber: 15g
  • Sugar: 21g
  • Protein: 100g
Calories in just the Alfredo recipe (No Pasta) with Reduced Fat Cottage Cheese:
  • Calories: 769
  • Fat: 45g
  • Saturated Fat: 28g
  • Sodium: 1248mg
  • Carbs: 21g
  • Fiber: 0g
  • Sugar: 15g
  • Protein: 70g


Calories: 401kcal | Carbohydrates: 34g | Protein: 37g | Fat: 13g | Saturated Fat: 7.2g | Sodium: 551mg | Fiber: 3.7g | Sugar: 5.2g


  1. Raquelle on April 4, 2024 at 4:35 pm

    5 stars
    BETTER THAN ANY ALFREDO RECIPE I’VE TRIED (pre-made, traditional, etc.)! Wow this is definitely going to be one of my fave high protein comfort meals!

  2. Trudy Friesen on March 23, 2024 at 9:59 pm

    5 stars
    this alfredo sauce is amazing, i will never buy it from a grocery store again.

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