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high protein alfredo sauce

High Protein Alfredo Sauce

By swapping in ingredients like cottage cheese, you can transform a classic into a healthy fettuccine Alfredo that still tastes decadent.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Condiment
Cuisine Italian
Servings 4 servings
Calories 320 kcal

Equipment

  • Large pot
  • Colander
  • Blender or Food Processor
  • Medium saucepan
  • Wooden Spoon or Silicone Spatula
  • Measuring cups and spoons

Ingredients
  

For the Pasta

  • 12 oz fettuccine or your favorite pasta
  • 1 tsp salt for boiling water

For the Sauce

  • 1 ½ cups low-fat cottage cheese
  • ½ cup grated Parmesan cheese
  • 1 tsp garlic powder or 2 cloves fresh garlic, minced
  • ½ cup unsweetened almond milk or any milk of choice
  • 1 tbsp olive oil or butter
  • Salt and black pepper to taste
  • Optional: pinch of nutmeg for extra warmth

Instructions
 

Step 1: Cook the Pasta

  • Bring a large pot of salted water to a boil.
  • Add the fettuccine and cook according to package instructions until al dente.
  • Reserve ½ cup of pasta water, then drain the pasta in a colander.
  • Pro tip: Saving a bit of the pasta water helps loosen the sauce later if it feels too thick.

Step 2: Prepare the Cottage Cheese Sauce

  • In a blender or food processor, combine cottage cheese, almond milk, and garlic (powder or fresh).
  • Blend until completely smooth and creamy.
  • Pro tip: If your sauce is too thick, add a splash more milk—blend again to reach the perfect consistency.

Step 3: Heat the Sauce

  • In a medium saucepan, heat olive oil or butter over medium heat.
  • Pour in the blended cottage cheese mixture and stir gently.
  • Add Parmesan, salt, and black pepper. Stir until well combined.
  • Pro tip: Whisk continuously to prevent lumps and ensure the sauce stays silky.

Step 4: Combine Pasta and Sauce

  • Add the drained fettuccine to the saucepan with the cottage cheese Alfredo sauce.
  • Toss gently to coat the pasta evenly.
  • If needed, add a little reserved pasta water to thin the sauce and help it cling beautifully to each strand.

Step 5: Serve and Garnish

  • Plate your pasta immediately while it’s warm and creamy.
  • Optional: sprinkle extra Parmesan or a pinch of nutmeg for added flavor.
  • Enjoy your healthy fettuccine Alfredo straight away for the best texture and taste.

Notes

Nutritional Value (per serving):

  • Calories: ~320 kcal
  • Protein: ~22 g
  • Carbohydrates: ~35 g
  • Fat: ~10 g
  • Fiber: ~3 g
  • Sugar: ~4 g
  • Sodium: ~450 mg
Share your thoughts! Rate and comment below if you tried this recipe.
 
Nutrition Disclaimer:
The nutritional information provided on this website is an estimate only and is intended for general guidance. We cannot guarantee its accuracy and recommend consulting a qualified healthcare professional or registered dietitian for personalized nutrition advice.
Keyword alfredo sauce, high protein alfredo sauce