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A delicious plate of High Protein Alfredo Sauce

High Protein Alfredo Sauce

Enjoy a creamy, healthy, and high-protein Alfredo sauce that comes together in just 10 minutes. Perfect for pasta, vegetables, or chicken, this sauce is a guilt-free indulgence.
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Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings: 1 serving
Course: Main Dish, Sauce
Cuisine: Italian
Calories: 210
Ingredients Equipment Method Notes

Ingredients
  

  • 1 cup cottage cheese use 2% or whole milk for best creaminess and texture
  • 1 cup milk dairy or unsweetened plant milk works well, adjust consistency as needed
  • 0.5 cup parmesan cheese freshly grated parmesan melts best and provides superior flavor
  • 2 cloves garlic minced garlic adds aromatic depth to the sauce
  • 1 tsp arrowroot powder or cornstarch, acts as a thickening agent for a silky smooth sauce
  • 0.5 tsp Italian seasoning optional, enhances the classic Italian flavor profile; adjust to your taste
  • 0.5 tsp fine salt plus more to taste, essential for seasoning the sauce correctly; start with this amount and adjust
  • 0.25 tsp black pepper to taste, use freshly ground black pepper for a pungent kick
  • 12 oz pasta of choice regular, protein, or gluten-free, cook according to package directions until al dente
  • 1 tbsp chopped parsley for garnish, adds a fresh touch and vibrant color to the finished dish
  • 30 g extra parmesan for finishing, adds extra cheesy flavor and richness to each serving

Equipment

  • Blender
  • Wide Skillet

Method
 

  1. Add cottage cheese, milk, parmesan, garlic, arrowroot (or cornstarch), Italian seasoning, salt, and pepper to a blender. Blend 30–60 seconds until completely smooth and silky.
  2. Pour the blended sauce into a wide skillet over medium-low heat. Stir continuously for 2–4 minutes until the sauce loosens slightly then thickens and turns glossy. Avoid boiling.
  3. If too thick, whisk in splashes of milk or reserved pasta water until it coats a spoon and drapes ribbons back into the pan. If too thin, simmer 30–60 seconds longer.
  4. Add cooked pasta or vegetables/protein to the skillet and toss until evenly coated. Finish with extra parmesan and chopped parsley; serve immediately.

Notes

This versatile sauce is incredibly quick to make and can be easily customized. Feel free to use your favorite pasta shape or add cooked chicken or steamed vegetables for a complete meal. Adjust seasoning to your preference.