PF
Indulge in a delicious Chicken Alfredo pasta paired with a refreshing lemon drink.
Stovetop~30 minComplexity

Cottage Cheese Alfredo Sauce

This Cottage Cheese Alfredo Sauce delivers 32g protein and 440 calories per serving — a high-protein alternative to traditional cream-based sauces. Preps in minutes on the stovetop and yields 4 servings, turning any pasta or vegetable base into a macro-friendly meal. Use it to add protein density to lighter dinners without exceeding calorie targets.

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Ingredients

4 servings
  • Pasta, Fettuccine, White, Dry(227g)
  • Cottage Cheese (2%)(480g)

    1% or 2% small-curd cottage cheese. Good Cultures or Daisy brand.

  • Parmesan Cheese(120g)

    Grated Parmesan — the shelf-stable canister is fine for cooking.

  • 2% Milk(120g)
  • Garlic(5g)
  • Kosher salt (as needed)
  • Parsley, Fresh
  • Freshly ground black pepper

Instructions

  1. 1Bring a large pot of salted water to a boil over high heat. Add the fettuccine and cook according to package directions until al dente, about 8–10 minutes, stirring occasionally. Reserve 1 cup of pasta cooking liquid, then drain the pasta in a colander.
  2. 2While the pasta cooks, combine the cottage cheese, Parmesan, milk, and fresh garlic in a blender or food processor. Blend until completely smooth, about 1–2 minutes, scraping down the sides as needed.
  3. 3Pour the cottage cheese sauce into a wide skillet and warm over low heat, about 2–3 minutes, stirring constantly—do not allow it to simmer or the sauce will curdle and tighten.
  4. 4Add the drained pasta to the skillet and toss gently to coat, about 1–2 minutes over low heat. Add reserved pasta water 2–3 tablespoons at a time until the sauce reaches a silky, pourable consistency that lightly coats the noodles.
  5. 5Taste and adjust salt as needed (cottage cheese brands vary in sodium content). Remove from heat and stir in the fresh parsley.
  6. 6Divide the pasta evenly into 4 airtight containers while hot. Top each portion with cracked black pepper and additional grated Parmesan.
  7. 7Allow containers to cool to room temperature, about 20 minutes, before sealing and refrigerating for up to 4 days. Reheat individual portions in a microwave with a splash of milk, stirring halfway through, until warmed through.

Nutrition — Per Serving

440

calories

32g

protein

11g

fat

Carbohydrates
52g
Saturated fat
5.9g
Sodium
1046 mg
Dietary fiber
1.8g

4 servings per batch · ~238g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Cottage Cheese Alfredo Sauce have per serving?

Each serving contains 32g of protein and 440 calories with a balanced macro split of 11g fat and 52g carbs. This makes it an efficient protein addition to pasta dishes without excessive calorie density.

How long does Cottage Cheese Alfredo Sauce take to make?

It's a quick prep recipe that comes together on the stovetop in minimal time, and yields 4 servings so you can sauce multiple meals in one batch.

Is Cottage Cheese Alfredo Sauce good for muscle gain?

At 32g protein per serving, this sauce is a solid addition to muscle-building meals when paired with carb sources like pasta or rice to support your daily protein target.

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