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A delicious plate of High Protein Alfredo Sauce

High Protein Alfredo Sauce

Enjoy a creamy and delicious Alfredo sauce that's packed with protein, thanks to a clever cottage cheese base. This healthier version of a classic favorite comes together quickly, perfect for a weeknight meal.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Course: Main Dish, Sauce
Cuisine: Italian-inspired
Calories: 320
Ingredients Equipment Method Notes

Ingredients
  

  • 12 oz fettuccine Use your favorite pasta for this dish.
  • 1 tsp salt For seasoning the pasta water.
  • 1.5 cup low-fat cottage cheese The base for the high-protein sauce, blend until completely smooth.
  • 0.5 cup grated Parmesan cheese Adds classic Alfredo flavor and creaminess to the sauce.
  • 1 tsp garlic powder Alternatively, use 2 cloves fresh garlic, minced, for a stronger flavor.
  • 0.5 cup unsweetened almond milk Any milk of choice can be used to achieve desired consistency.
  • 1 tbsp olive oil Butter can be used instead for a richer taste.
  • to taste tsp Salt and black pepper Adjust seasoning to your personal preference during cooking.
  • pinch dash nutmeg Optional, adds a subtle warmth to the sauce.

Equipment

  • Large Pot
  • Blender
  • Food Processor
  • Colander
  • Medium saucepan

Method
 

  1. Bring a large pot of salted water to a boil.
  2. Add the fettuccine and cook according to package instructions until al dente.
  3. Reserve ½ cup of pasta water, then drain the pasta in a colander.
  4. Pro tip: Saving a bit of the pasta water helps loosen the sauce later if it feels too thick.
  5. In a blender or food processor, combine cottage cheese, almond milk, and garlic (powder or fresh).
  6. Blend until completely smooth and creamy.
  7. Pro tip: If your sauce is too thick, add a splash more milk—blend again to reach the perfect consistency.
  8. In a medium saucepan, heat olive oil or butter over medium heat.
  9. Pour in the blended cottage cheese mixture and stir gently.
  10. Add Parmesan, salt, and black pepper. Stir until well combined.
  11. Pro tip: Whisk continuously to prevent lumps and ensure the sauce stays silky.
  12. Add the drained fettuccine to the saucepan with the cottage cheese Alfredo sauce.
  13. Toss gently to coat the pasta evenly.
  14. If needed, add a little reserved pasta water to thin the sauce and help it cling beautifully to each strand.
  15. Plate your pasta immediately while it’s warm and creamy.
  16. Optional: sprinkle extra Parmesan or a pinch of nutmeg for added flavor.
  17. Enjoy your healthy fettuccine Alfredo straight away for the best texture and taste.

Notes

This high-protein Alfredo sauce is a lighter take on the classic, perfect for a healthier meal. Remember to reserve pasta water to adjust sauce consistency, and whisk continuously for the silkiest results. Adjust seasonings to your liking and serve immediately for the best experience.