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A creamy, protein-packed Alfredo sauce made with blended cottage cheese, milk, Parmesan, and simple ingredients. Ready in 10 minutes, this sauce is lighter than classic Alfredo and rich in protein.

Ingredients

Scale
  • 1 cup cottage cheese (e.g., Good Culture 2%)
  • 1 cup milk (e.g., Fairlife for extra protein, or almond milk for dairy-free)
  • 2 cloves garlic, minced
  • ½ cup grated Parmesan cheese
  • 1 teaspoon arrowroot powder
  • ½ teaspoon Italian seasoning (optional)
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 12 oz gluten free pasta (e.g., Jovial Foods Tagliatelle)

Instructions

  1. Cook pasta according to package instructions; drain and set aside.
  2. Meanwhile, add cottage cheese, milk, minced garlic, grated Parmesan, arrowroot powder, Italian seasoning (if using), salt, and black pepper to a high-speed blender.
  3. Blend on high for 30–60 seconds until the sauce is completely smooth and creamy.
  4. Pour the blended sauce into a large skillet.
  5. Allow the cooked pasta to cool slightly, then add it on top of the cold sauce in the skillet.
  6. Turn the heat to medium-low and gently toss the pasta and sauce together for 2–3 minutes until the sauce thickens and coats the pasta.

Notes

Keep the sauce cool before adding hot pasta to prevent curdling; warm gently over medium-low heat to thicken., For a spicy variation, add 1 teaspoon red pepper flakes before blending., Boost protein by adding chicken, broccoli, or protein-rich pasta., Spinach can be added at the end and stirred until wilted for extra greens., To store leftovers, refrigerate pasta with sauce in an airtight container up to 4 days; reheat gently adding a splash of milk and stirring., Sauce alone is not recommended to be pre-made and stored due to texture changes on reheating., Alternative to cottage cheese: Kite Hill cream cheese with nutritional yeast (not extensively tested).

Nutrition

Find it online: https://theproteincook.com/cottage-cheese-alfredo-sauce-high-protein-ready-in-10-minutes/