This creamy Cottage Cheese Alfredo Sauce is a protein-packed twist on a classic recipe, delivering a velvety texture and rich flavor while being a lighter, healthier alternative. Perfect for fettuccine alfredo, zucchini noodles, or even chickpea pasta, it’s a great way to enjoy comfort food with added nutritional value. You’ll love how simple and quick it is to make!

Protein: 20 grams per serving
The protein power in this recipe comes from the cottage cheese, which blends into a smooth, creamy sauce that rivals any traditional Alfredo sauce. With every bite, you’ll get a satisfying boost of protein, making this an excellent choice for pasta night. The first time I made this, I was amazed by how the cottage cheese transformed into such a velvety texture—it’s now a favorite in my kitchen! Add extra meat like chicken or shrimp for a protein-loaded meal.
Why you will love this recipe
- Protein Power: A protein-packed take on traditional Alfredo sauce.
- Quick & Easy: Simple steps and quick to make.
- Customizable: Perfect with your favorite pasta or pasta substitutes.
- Meal Prep Friendly: Great for meal prep and leftovers.
- Lighter Options: Can be made lighter with healthy swaps, like low-fat cottage cheese.
- Family Favorite: Ideal for a nutritious, creamy pasta dish everyone will love.
Key ingredients and substitutions
- Fettuccine Pasta: The classic choice for Alfredo, but you can easily substitute with chickpea pasta, zucchini noodles, or hearts of palm pasta for a lower-calorie or gluten-free option.
- Cottage Cheese: This creamy ingredient is the secret to making a healthier, protein-packed Alfredo sauce. Low-fat cottage cheese works perfectly, but any variety will do.
- Butter: Adds richness to the sauce. You can swap it for olive oil or unsalted butter for a lighter version.
- Garlic: A must for flavor! If you’re in a pinch, garlic powder works too.
- Parmesan Cheese: For that cheesy, savory kick. Use freshly grated for the best flavor, or swap it with nutritional yeast for a dairy-free version.
- Milk: A splash of chilled milk helps create a smooth, creamy texture. You can use almond milk or any dairy-free milk for a lighter alternative.
- Black Pepper: For a bit of seasoning and spice. Add more or less to suit your taste.
- Salt: Essential for balancing all the flavors.
How to make cottage cheese alfredo
- Cook the pasta: Cook your fettuccine pasta (or pasta of choice) to al dente, following the package instructions. Don’t forget to salt the water!
- Prep the cottage cheese, butter, and garlic: Add the cottage cheese to a medium bowl. In a separate small bowl, combine the minced garlic and butter.
- Zap it: Microwave both bowls for 30-45 seconds, or until the butter is fully melted and bubbly. Alternatively, you can sauté the garlic in butter in a pan for extra flavor.
- Blend: Add the cottage cheese, garlic-butter mixture, grated parmesan, milk, and ground black pepper to a blender. Blend for 1-2 minutes until you get a smooth, velvety sauce.
- Season: Taste your sauce and add salt if needed to perfect the flavor.
- Cool the pasta: Once your pasta is cooked, drain it and let it sit for 5 minutes to cool slightly.
- Toss: Pour the creamy Cottage Cheese Alfredo sauce over the pasta and toss to coat evenly.


- Garnish: Adjust seasoning if needed, then garnish with extra parmesan and fresh parsley.
- Enjoy! Serve immediately, and enjoy your protein-packed, creamy pasta dish!

Recipe notes and tips
- Blending Tip: For an even smoother sauce, use a high-powered blender or just blend it for a little longer.
- Adjust Consistency: If the sauce is too thick, add a bit of extra milk to reach your desired texture.
- Protein Boost: Want more protein? Add grilled chicken breast or shrimp for a delicious twist.
Storage instructions
- Fridge: Store leftover Cottage Cheese Alfredo in an airtight container for up to 3-4 days in the fridge.
- Reheat: For extra creaminess, reheat gently over medium-low heat on the stovetop, adding a splash of milk or water to bring back the smooth texture.
Variations
- Chicken Alfredo: Add grilled or sautéed chicken breast to turn this into a hearty chicken alfredo dish.
- Veggie Alfredo: Mix in sautéed veggies like spinach, mushrooms, or bell peppers for extra flavor and nutrition. I sometimes just chop up cherry tomatoes and add them in when serving. Easy!
- Low-Carb Option: Use zucchini noodles or hearts of palm pasta as a more nutritious pasta substitute.
- Spicy Alfredo: For a kick, add red pepper flakes or cayenne pepper to the sauce.
- Creamy Garlic Alfredo: Add an extra clove or two of garlic to the sauce for an even more garlicky flavor.
What to serve with cottage cheese alfredo
- Protein: Add grilled chicken breast, sautéed shrimp, or even crispy bacon for an extra boost of protein and flavor.
- Vegetables: Pair with sautéed spinach, roasted broccoli, or a fresh green salad to balance out the richness of the Alfredo sauce.
- Bread: Serve with a warm slice of garlic bread or your favorite dinner rolls for the ultimate comfort food experience.
- Pasta Substitute: Try pairing with zucchini noodles or chickpea pasta for a lighter, lower-carb meal.
Frequently asked questions
Absolutely! You can swap fettuccine for any pasta you like, such as whole wheat, gluten-free pasta, or even zucchini noodles for a low-carb alternative.
Yes! This Cottage Cheese Alfredo sauce can be made in advance and stored in the fridge for up to 3-4 days. Reheat on the stove with a little milk for a creamy texture.
Definitely! It’s a great way to sneak in some extra protein, and kids will love the creamy, cheesy flavor. You can also swap the pasta with their favorite shape. My toddler loves this recipe!

More cottage cheese recipes you will love
- Chicken Alfredo Lasagne
- BBQ Chicken Cottage Cheese Bowl
- Chicken Bacon Ranch Cottage Cheese Bowl
- Quinoa Enchilada Casserole with Cottage Cheese
- Strawberry Cottage Cheese Ice Cream
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Cottage Cheese Alfredo Recipe
Ingredients
- 10 oz fettuccine pasta - or pasta of choice
- 1 cup cottage cheese - I use low fat, any will do
- 1 tablespoon butter
- 3 garlic cloves - minced
- 1/4 cup parmesan cheese - grated
- 1/2 teaspoon ground black pepper
- 1/2 cup filtered milk - chilled (fairlife or arla bob, semi-skimmed)
- Salt to taste
- grated parmesan - to garnish
- fresh parsley - to garnish
Instructions
- Begin by cooking the fettuccine pasta to al dente, according to the package directions. Don’t forget to add salt!10 oz fettuccine pasta
- Add the cottage cheese to a medium bowl, and the minced garlic and butter to a separate small bowl. Gently microwave both bowls for about 30-45 seconds. Heat the garlic and butter an extra 30 seconds, until the butter is fully melted and bubbly. You can alternatively sauté the garlic in butter in a pan.1 cup cottage cheese, 1 tablespoon butter, 3 garlic cloves
- Add the cottage cheese, garlic and butter, grated parmesan, milk, and ground black pepper to a blender and blend for 1-2 minutes until perfectly smooth.1 cup cottage cheese, 1 tablespoon butter, 3 garlic cloves, 1/4 cup parmesan cheese, 1/2 teaspoon ground black pepper, 1/2 cup filtered milk
- Taste the Cottage Cheese Alfredo sauce and add salt if needed.Salt to taste
- When the pasta is cooked, drain it and allow it to sit for 5 minutes to cool a little.
- Pour the Alfredo sauce over the pasta and mix well.
- Taste and adjust the seasoning.Salt to taste
- Garnish with extra grated parmesan and fresh parsley, and enjoy!
Notes
- Blending Tip: For an even smoother sauce, use a high-powered blender, or blend it for longer. Extra time really helps here.
- Adjust Consistency: If the sauce is too thick, add a bit of extra milk to reach your desired texture.
- Protein Boost: Want more protein? Add grilled chicken breast or shrimp for a delicious twist.
Storage instructions
- Fridge: Store leftover Cottage Cheese Alfredo in an airtight container for up to 3-4 days in the fridge.
- Reheat: For extra creaminess, reheat gently over medium-low heat on the stovetop, adding a splash of milk or water to bring back the smooth texture.
Nutritional Information
The nutritional information below (under “NUTRITION”) is for each serving, including pasta. Here is the nutritional information per serving without the pasta: