Cottage Cheese Alfredo Sauce

Ingredients

• 1.5 cups Cottage Cheese (any cottage cheese; higher fat gives a creamier sauce)
• 0.5 cup Milk (higher‑protein milk such as Fairlife recommended)
• 1.5 tsp Italian Seasoning (dried blend of herbs)
• 0.5 cup Parmesan Cheese (freshly grated from a block for best flavor)
• 0.5 tsp Black Pepper (freshly ground)
• 1 pinch Salt (to taste)
• 1.5 tbsp Unsalted Butter (cut into cubes)
• 1 tbsp Garlic (minced (about 2–3 cloves))
• 1 tsp Corn Starch (for thickening the sauce)
• 6 oz Protein Pasta (e.g., Protein Plus Penne) (high‑protein, any shape you like)
• 1 cup Cooked Protein (optional) (e.g., shredded rotisserie chicken, added at the end)

Instructions

1. Blend the Alfredo Base

   Add cottage cheese, milk, Italian seasoning, grated Parmesan, black pepper, and a pinch of salt to a blender or food processor. Blend until completely smooth.

   Time: PT2M

2. Sauté Garlic

   Place a saucepan over low heat, melt the butter, then add the minced garlic. Cook, stirring, for about 2 minutes until fragrant but not browned.

   Time: PT2M

   Temperature: Low

3. Thicken the Sauce

   Pour the blended cottage‑cheese mixture into the pan with the garlic, then sprinkle in the teaspoon of corn starch. Stir constantly as the sauce begins to thicken, cooking on low for about 5 minutes.

   Time: PT5M

   Temperature: Low

4. Cook the Pasta

   Bring a large pot of salted water to a boil. Add the protein pasta and cook according to the package directions (usually 8‑10 minutes) until al dente.

   Time: PT10M

   Temperature: Boiling

5. Combine Pasta and Sauce

   Drain the pasta and immediately add it to the saucepan with the Alfredo sauce. Toss gently for 2 minutes so the pasta is fully coated.

   Time: PT2M

   Temperature: Low

6. Add Optional Mix‑Ins

   Stir in any optional cooked protein (e.g., shredded rotisserie chicken) or a pinch of crushed red pepper for heat. Heat for another minute.

   Time: PT1M

   Temperature: Low

7. Serve or Store

   Serve immediately. Leftovers can be stored in an airtight container.

   Time: PT1M

Nutrition Facts

Calories

390

Protein

35g

Carbohydrates

25g

Fat

16g

Fiber

3g

Ingredient Substitutions

• Instead of Cottage Cheese: Greek yogurt (full‑fat), Ricotta cheese
• Instead of Milk: Unsweetened almond milk, Soy milk
• Instead of Italian Seasoning: Dried oregano + dried basil (1:1)
• Instead of Parmesan Cheese: Pecorino Romano
• Instead of Black Pepper: White pepper
• Instead of Unsalted Butter: Olive oil
• Instead of Garlic: Garlic powder (1 tsp)
• Instead of Corn Starch: All‑purpose flour (1 tsp)
• Instead of Protein Pasta (e.g., Protein Plus Penne): Regular penne, Chickpea pasta, Gluten‑free pasta
• Instead of Cooked Protein (optional): Cooked shrimp, Tofu cubes

Equipment Needed

• Blender or Food Processor
• Saucepan or Skillet
• Large Pot
• Colander
• Measuring Cups and Spoons
• Wooden Spoon or Silicone Spatula

Critical Steps — Do Not Skip

• Blending the cottage cheese mixture until completely smooth.
• Keeping the sauce on low heat while thickening with corn starch.
• Avoiding overheating the sauce to prevent curdling.

Chef Tips from the Video

• Use a block of Parmesan and grate it yourself for the best flavor and texture.
• Higher‑protein milk (e.g., Fairlife) boosts the protein content without thinning the sauce.
• Low and slow heat is the secret to a silky Alfredo; patience prevents a grainy texture.

Troubleshooting

Storage

Refrigerator: Store in an airtight container for 3‑4 days.

Freezer: Freeze up to 1 month; thaw and reheat gently, adding extra milk if needed.

Room temperature: Do not leave at room temperature for more than 2 hours.

Make-Ahead Tips

• The Alfredo sauce can be made up to 2 days ahead; store in the fridge and reheat with a splash of milk.
• Cooked protein (chicken, shrimp, tofu) can be prepared in advance and added when serving.

Frequently Asked Questions