Protein-Packed Cottage Cheese Alfredo

Featured in: Hearty Meals for Every Table

This creamy Alfredo twist blends cottage cheese, Greek yogurt, and Parmesan for a smooth, protein-packed sauce. Start by making a quick roux with olive oil, garlic, and cornstarch. Then mix in your broth, cheese, and herbs for layers of flavor. It’s not as heavy as classic cream versions and tastes great on regular or vegetable noodles. Fix it in about 15 minutes—an easy win for weeknights when you want something rich but not too heavy.
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By Rosa Rosa
Updated on Sun, 22 Jun 2025 13:23:30 GMT
A bowl of pasta with a green herb on top. Pin it
A bowl of pasta with a green herb on top. | letscookiteasy.com

Turn plain cottage cheese into a super creamy pasta topper that's both comforting and a bit lighter on your conscience. This creative take keeps all that classic Alfredo feel—smooth, rich, and totally craveworthy—but gives you more nutrients and less guilt. Blending cottage cheese makes it velvety smooth, so you ditch the lumps but keep the protein. When you mix in some tasty spices and just enough real Parmesan, you’ll hit all those cozy flavor moments without feeling stuffed afterward. So, weekday pasta just got a lot smarter without losing any of the yum.

This all started when I wanted our usual pasta night to be a bit healthier, but still tasty enough so my family would be excited. After lots of so-so "lighter Alfredo" attempts, tossing cottage cheese in the blender was a game changer—it blended up totally smooth. My teen (normally suspicious of 'healthy' swaps) ate the whole plate and only asked later how it was made. So, that’s when I knew I’d finally cracked the code on making a sauce that’s both awesome and good for you.

Must-Have Elements

  • Cottage Cheese (Full Fat): Gives the sauce a creamy body and truly smooth texture, especially if you choose small curd.
  • Greek Yogurt: Brings a bit of tang, making it taste layered and boosting its protein count.
  • Parmesan Cheese: Adds cheesy depth and that classic Alfredo flavor vibe.
  • Garlic: Kicks up the savoriness and acts as the base flavor.
  • Cornstarch: Thickens things up without needing flour for that satiny finish.
  • Olive Oil: Makes everything richer and helps spread all the flavors around.

Easy Directions

Finish It Off
Once your sauce is ready, pour it over your hot pasta, then sprinkle with chopped parsley and more Parmesan.
Check Flavors
Give it a taste and see if you want extra spices or a little lemon squeeze to brighten things up.
Smooth It Out
Let it simmer another few minutes, splashing in more milk if it seems too thick for your liking.
Flavor Punch
Now whisk in your Parmesan, Italian spices, and some ground black pepper until melted and evenly mixed.
Mix Dairy Stars
Drop in the creamy cottage cheese blend and your Greek yogurt while keeping the heat low.
Get Your Texture
Keep the sauce over heat, whisking constantly until it gets nice and thick—takes just a couple minutes.
Add Wet Ingredients
Sprinkle cornstarch over your garlicky oil, then slowly whisk in milk and chicken broth.
Sauté Base Flavors
Heat up the olive oil in a pot, toss in minced garlic, and sauté for about a minute.
Blend The Creamy Stuff
Start by blending full fat cottage cheese with water until it’s super smooth, no chunks left.
A bowl of pasta with cheese and herbs. Pin it
A bowl of pasta with cheese and herbs. | letscookiteasy.com

At first, my Italian grandma laughed at using cottage cheese for Alfredo, but at Sunday dinner I served both hers and my version. The whole family enjoyed both, and then she asked me for the how-to. She said it’s perfect for the hotter months when her usual dish feels too heavy.

Tasty Ways To Use

Spoon it over chunky chickpea noodles, grain pasta, or ribboned zucchini for something lighter. It's also awesome as a creamy white pizza base or for making casseroles extra tasty.

Fun Twists

Try swapping in slow-roasted garlic, mixing in fresh basil and chives for a herby take, or adding sautéed mushrooms for a cozy mushroom Alfredo spin.

Keeping It Fresh

Store it in shallow, sealed containers in the fridge for four days. Warm up slowly over low heat and add a splash of milk if it’s thinned out.

A bowl of pasta with cheese and herbs. Pin it
A bowl of pasta with cheese and herbs. | letscookiteasy.com

Honestly, I think this Alfredo with cottage cheese is the best of both worlds—it’s super tasty and much healthier. With all the good nutrition, you can make it a weekly go-to and not worry about your diet.

Frequently Asked Questions

→ Can I use full-fat cottage cheese instead of 4%?
Go for it! Full-fat makes this Alfredo even thicker and richer. The 4% just keeps things a little lighter, but any style as long as it blends up creamy is awesome.
→ How long does this alfredo sauce keep in the refrigerator?
Stash leftovers in a sealed container for up to four days. Gently warm up over low heat, and pour in a little milk or broth if it’s gotten thick in the fridge.
→ Can I freeze this cottage cheese alfredo sauce?
Honestly, dairy sauces act wonky if you freeze them—they can split. It’s better to make what you need now and save the rest in the fridge (good for four days).
→ What pasta shapes work best with this sauce?
Just about any pasta works! Fettuccine is classic, but try rotini, penne, or linguine. Or grab some zucchini noodles or spaghetti squash if you want to switch things up.
→ Is there a substitute for Greek yogurt in this recipe?
No yogurt? Use sour cream instead, same amount. It’ll taste a bit tangier, but still super tasty. For a thicker result, swap in some cream cheese, just use a little less.
→ Can I add vegetables or protein to this sauce?
Absolutely. Toss in some peas, broccoli, mushrooms, or spinach. Grilled chicken, white beans, or shrimp turn it into a full-on meal.

Protein-Packed Cottage Cheese Alfredo

Turn staple basics into a silky high-protein Alfredo substitute, just as smooth but a whole lot lighter.

Prep Time
5 Minutes
Cook Time
15 Minutes
Total Time
20 Minutes
By Rosa: Rosa

Category: Main Courses

Difficulty: Easy

Cuisine: American-Italian

Yield: 4 Servings (2 cups of sauce)

Dietary: Vegetarian, Gluten-Free

Ingredients

→ Base for Sauce

01 1 cup broth (either chicken or vegetable, whatever's handy)
02 1/2 cup low-fat milk
03 2 tablespoons corn starch
04 1 tablespoon good olive oil

→ Creamy Parts

05 1/4 cup smooth plain Greek yogurt
06 1/2 cup cottage cheese, blended until silky
07 1/2 cup freshly grated Parmesan—go for quality, skip the powdered stuff

→ Spices and Flavors

08 1/2 teaspoon salt (more or less, depending on preference)
09 1/4 teaspoon freshly cracked black pepper
10 2 teaspoons garlic, finely chopped (from about 2 cloves)
11 1/2 teaspoon classic Italian seasoning

Instructions

Step 01

In a deep pan, heat up olive oil over medium. As soon as it's warm and shimmery, toss in the garlic. Stir it around for 1-2 minutes until it smells wonderful, but don't let it brown.

Step 02

Scatter the cornstarch over the garlic-oil mix and keep stirring. Give it about a minute to cook out that raw starch taste and kickstart the sauce's thickness.

Step 03

Whisk like crazy as you pour in the milk and broth, making sure the mixture isn't lumpy. Once smooth, turn up the heat a little and let it come to a slow simmer, stirring often.

Step 04

Keep the heat on medium-high while you stir. Let the sauce bubble for 2 minutes until it's noticeably thicker but not too thick since you'll be adding more later.

Step 05

Take the pan off the heat. Gradually whisk in both the blended cottage cheese and yogurt. Do this gently so the sauce stays smooth and doesn't turn grainy.

Step 06

Put the pan back on medium heat and stir in the Parmesan, salt, pepper, and Italian seasoning. Let it simmer a bit (about 2 minutes) to fully combine. Stir until it’s creamy and coats a spoon perfectly.

Notes

  1. The combo of Greek yogurt and cottage cheese packs in protein but cuts way down on fat compared to classic Alfredo.
  2. Blend the cottage cheese until it's smooth as silk for the creamiest texture.
  3. If the sauce gets too thick when reheating, just stir in some milk or broth to loosen it up.
  4. Store this sauce for up to 4 days in the fridge in a seal-tight container.

Tools You'll Need

  • Large sauté pan or big skillet
  • A whisk
  • Blender—or food processor if that's what you've got—for cottage cheese
  • Grater for fresh Parmesan

Allergy Information

Please check ingredients for potential allergens and consult a health professional if in doubt.
  • Includes dairy (milk, Greek yogurt, Parmesan, cottage cheese)

Nutrition Facts (Per Serving)

It is important to consider this information as approximate and not to use it as definitive health advice.
  • Calories: 145
  • Total Fat: 9 g
  • Total Carbohydrate: 8 g
  • Protein: 12 g