10-Minute Cottage Cheese Alfredo Sauce for Easy High Protein Dinners (No Cream, No Flour)
This cottage cheese Alfredo sauce is smooth, creamy, and done in 10 minutes. It is made without any cream or flour, and uses simple ingredients like cottage cheese, garlic, and Parmesan. Toss it with pasta, spoon it over roasted veggies, or use it as a white pizza base. It is one of those cottage cheese recipes that quietly doubles as an easy protein meal for picky eaters.
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It works just as well for cottage cheese chicken Alfredo as it does for a straight-up vegetarian pasta recipe. It is a dependable option for nights when you want a high-protein dinner that still feels like comfort food.
Why This Cottage Cheese Alfredo Sauce Works
You don’t need cream or flour to get a rich, silky sauce that clings to pasta. This one blends smoothly, cooks fast, and gives you all the comfort of classic Alfredo, no whisk required.
- Cottage cheese blends into a creamy base with a bit of help from milk.
- Parmesan brings that bold, salty bite every Alfredo Sauce needs.
- A touch of cornstarch thickens the sauce in minutes.
- Garlic and butter build flavor just like the original.
- Builds enough richness to carry any pasta, from fettuccine to baked shells.
How To Make Cottage Cheese Alfredo Sauce
Step 1: Add cottage cheese, Parmesan, milk, cornstarch, nutmeg, salt, and black pepper to a blender or food processor. Blend until the mixture is completely smooth and creamy.
Step 2: Melt butter in a saucepan and sauté the garlic until fragrant. Pour in the blended mixture and stir constantly over low heat until the sauce thickens to a silky consistency.
Step 3: Finish with lemon juice and Italian seasoning, then adjust salt and pepper to taste.
Serving Size: This makes enough sauce for about 12 oz of pasta or four servings. It’s also flexible, use it on zoodles, spooned over roasted cauliflower, or layered into lasagna.
Expert Tips for Better Cottage Cheese Alfredo Sauce
- Blend until completely smooth. Use a food processor or high-powered blender and scrape down the sides if needed to avoid a grainy sauce.
- Keep the heat low. Once the sauce hits the pan, stir gently and don’t let it boil; too much heat can affect the texture.
- Full-fat works best. Use full-fat cottage cheese for a creamy, stable sauce.
- Adjust consistency as needed. If it thickens too much, add a splash of milk to loosen it up before serving.
How to Use This Cottage Cheese Alfredo Sauce
This sauce fits anywhere you’d use a classic Alfredo, and a few places you might not expect. Toss it with fettuccine or penne for a quick cottage cheese pasta, layer it into lasagna, or use it to coat stuffed shells. You can also spoon it over roasted broccoli or cauliflower, stir it into cooked rice or farro, or use it as a white sauce base for pizza.
For something heartier, add shredded chicken, roasted mushrooms, or grilled shrimp. I also love to drizzle it over balsamic grilled vegetables. It’s easy to build out into full, high-protein main dishes, but it also works as a shortcut when dinner needs to come together quickly.
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Equipment
Ingredients
- 1 cup cottage cheese full-fat
- ½ cup Parmesan cheese grated
- ½ cup milk dairy or unsweetened non-dairy
- 1 tablespoon cornstarch
- ¼ teaspoon ground nutmeg
- Salt and pepper to taste
- 1 tablespoon butter
- 2 cloves garlic minced
- ½ lemon juiced
- ½ teaspoon Italian seasoning
Instructions
- In a blender or food processor, combine cottage cheese, Parmesan cheese, milk, cornstarch, nutmeg, salt, and black pepper. Blend until smooth and creamy.
- In a saucepan over medium heat, melt the butter. Add minced garlic and sauté for about 1 minute until fragrant.
- Reduce heat to low and pour in the blended sauce. Stir continuously for 2–3 minutes until thickened. Do not boil.
- Stir in lemon juice and Italian seasoning. Taste and adjust seasoning as needed. Serve warm over pasta, roasted vegetables, or use as a white sauce for pizza.
Notes
- If using non-dairy milk, opt for a neutral-flavored one, like oat or cashew.
- Sauce thickens as it cools. Add a splash of milk to loosen when reheating.
