Cottage Cheese Alfredo (High-Protein Pasta Sauce)

This easy Cottage Cheese Alfredo is a creamy, high-protein Alfredo sauce that’s ready in just 15 minutes! Made with a blend of cottage cheese, milk, and Parmesan, it’s the perfect easy weeknight dinner that’s packed with protein and flavor.

One of the reasons I love sharing recipes like this Cottage Cheese Alfredo is because it shows you don’t have to give up your favorite comfort foods just to eat well. As a former fitness and nutrition coach, I spent years helping clients who struggled to balance their health goals with their love for rich, satisfying meals.

I saw firsthand how many people thought they needed to cut out creamy dishes like fettuccine Alfredo to stay on track. That’s why I created this recipe—it’s a high-protein pasta sauce that’s rich, cheesy, and still satisfies those pasta cravings, so you can nourish your body and enjoy the foods you love.

When I first made this alfredo sauce with cottage cheese, I wasn’t sure how it would go over with my husband. He’s a lifelong pasta lover and usually pretty skeptical of any “better-for-you” versions of classic dishes.

But after one bite, he couldn’t believe this creamy pasta sauce was made with cottage cheese—he thought it tasted just like the real deal! Now he asks for this recipe all the time, and it’s become one of our go-to weeknight dinners. It’s proof that you can still enjoy all your favorite pasta dishes, like Alfredo pasta, but with a protein-packed twist.

If you’re on a cottage cheese kick like I am, don’t miss my Cottage Cheese Pizza Bowl, Cottage Cheese Vodka Sauce, Cottage Cheese Queso, Cottage Cheese Taco Dip, or Cottage Cheese Mac and Cheese for more delicious ideas! high-protein recipe ideas!

• Cottage Cheese: Cottage cheese is an incredible ingredient that turns into a skily smooth sauce when blended. I highly recommend using full-fat cottage cheese for the best flavor and texture. Good Culture is my favorite brand and a great option. 
• Milk: Look for full-fat grass-fed, raw milk if you can find it. Milk helps to smooth out the sauce, creating a silky consistency. 
• Parmesan Cheese: Get yourself an authentic block of Parmesan. It brings a sharp, nutty flavor that enhances the overall taste of the creamy cottage cheese alfredo sauce.
• Gluten-Free Flour: Gluten-free flour thickens the sauce without adding gluten. If you don't need to be mindful of gluten, feel free to use all-purpose flour instead.
• Garlic Powder: This is a non-negotiable in my book. If you don't have garlic powder, a little bit of fresh garlic will do the trick. 
• Sea Salt: Sea salt enhances all the flavors in the dish.
• Pepper: I forgot to add the pepper once, and the sauce fell flat. Black pepper is necessary in my opinion!
• Dried Oregano: Oregano is one of my favorite herbs. It provides a touch of freshness, adding depth and a slight earthiness to the sauce.
• Gluten-Free Pasta: If you are not gluten-free, use your favorite pasta. In this recipe, I used Jovial's gluten-free Taglatalie. You can certainly use your favorite pasta shapes, like fettuccine, tagliatelle, penne, or spaghetti.
• Fresh Parsley: This dish needs a little bit of freshness, and that's where the parsley comes in.

See the recipe card for full information on ingredients and quantities.

Substitutions And variations

• Lower-Fat: Use low-fat cottage cheese and replace the whole milk with low-fat milk if you are watching your fat intake. 
• Extra Creamy: Add a tablespoon of cream cheese or Greek yogurt for an even creamier texture.
• Herbed Alfredo: I loving mixing in additional fresh or dried herbs like basil, or thyme for a flavorful twist.
• Spicy Kick: Try adding a pinch of red pepper flakes, cayenne pepper, or a dash of hot sauce for some heat.
• Pasta Variations:  Feel free to use your favorite kind of pasta, you can use regular wheat flour pasta, gluten-free rice pasta, chickpea pasta, or even zucchini noodles or spaghetti squash noodles.
• Add-Ins: Feel free to add sun-dried tomatoes or spinach.

How To Make Cottage Cheese Pasta Sauce

This is an overview with step-by-step photos. Full ingredients & instructions are in the recipe card below.

Cook your pasta: Heat a large pot of water over high heat. Once the water has come to a boil add a generous pinch of sea salt. Cook the pasta to al dente according to package instructions. Be sure to reserve some of the pasta water, as you may want to use it to thin the sauce out.

Make the Sauce: While the pasta is cooking you will make your sauce. In a food processor or high-speed blender, combine the cottage cheese, milk, Parmesan, gluten-free flour, garlic powder, salt, and pepper. Blend until smooth and creamy. If the sauce is too thick, add more milk, a tablespoon at a time, until you reach your desired consistency.

Season: Taste and add more Parmesan, salt, or pepper as needed. Blend again briefly to mix in the seasoning.

Heat the Sauce: Pour the blended sauce into a cold saucepan and add the oregano. Turn the heat on to low, stirring occasionally until warmed through. Be careful not to overheat, as this can cause the sauce to become grainy or separate.

Toss and Serve: Add the cooked pasta to the blended cottage cheese alfredo sauce, and toss to combine. It will thicken up after a few minutes. Top with fresh parsley if desired and serve immediately.

What To Serve With Cottage Cheese Alfredo

• Vegetables: This sauce is super delicious when drizzled over steamed broccoli, cauliflower, or smoked asparagus.
• Protein: Add some smoked chicken thighs or Dutch oven pulled chicken to make chicken alfredo. You can also add shrimp, or Traeger grilled salmon to this dish, both ways are delicious! 
• Bread: For an ultra-filling version, you can serve it with sourdough bread or garlic breadsticks for dipping.
• Salads: Serve alongside my Tuna Caesar Salad, Lobster Caesar, or burrata cheese caprese for a well-balanced meal.

Storage And reheating

• Storage: Store any leftovers in an airtight container in the refrigerator for up to 3 days. I would not recommend freezing the sauce because the texture may change once thawed.
• Reheating: If you need to reheat the sauce, you can do so on the stovetop over low heat. If it's a little thick, try adding a bit of milk to thin it out. Avoid microwaving, as it may cause the sauce to become grainy.