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Cottage Cheese Alfredo Sauce

Recipe Type
Difficulty Beginner
Time
Prep Time: 5 mins Cook Time: 25 mins Total Time: 30 mins
Servings 3
Description

My Cottage Cheese Alfredo Sauce is a deliciously light and healthy twist on the classic Alfredo. Made with cottage cheese and parmesan, this sauce offers all the creamy richness you love but with less fat and more protein. I also add in some caramelized onions for a subtle sweetness that pairs nicely with the cheesy sauce. Talk about a nutritious choice that doesn’t compromise on flavor!

 
 
Ingredients
    Caramelized Onions
  • 1 tbsp olive oil
  • 1 yellow onion (diced)
    • Alfredo Sauce
  • 1 cup low-fat cottage cheese
  • 1 cup milk of choice (I like soy milk)
  • 1/3 cup grated parmesan cheese
  • 1 tbsp cornstarch
  • 1/2 tsp garlic powder
  • 1/2 tsp dried basil
  • 1/4 tsp dried oregano
  • Pinch of salt
  • 8 oz pasta (I like to use shells)
Directions

  1. Boil a pot of water on the stove. Cook pasta according to package instructions. Save 1/2 cup of the pasta water prior to draining.

  2. Heat up a skillet over medium heat and add 1 tbsp of olive oil. Add onions and let cook over medium heat for 5 minutes until lightly browned. Add 1/4 cup of water to pan and turn heat down to low. Stir well. Cook additional 10 minutes until soft and caramelized.

  3. Combine all sauce ingredients in a blender or using an immersion blender.

  4. When pasta is drained (and 1/2 cup of pasta water is saved!), return pot back to the heat on low. Add the alfredo sauce to the pot along with the caramelized onions, and heat until simmering. Stir frequently to prevent burning. Add pasta into the sauce and stir to combine. Let that cook for about 5 minutes or until sauce thickens to your liking.

  5. Optional: I highly recommend making this pasta alongside my Hot Honey Herby Salmon. Cook salmon alongside the onions and serve salmon on top of the pasta.
Nutrition Facts

Servings 3

Amount Per Serving
% Daily Value *
Protein 16g32%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Notes

In order to make this dish alongside the Hot Honey Herby Salmon, cook salmon in the pan used to cook your onions. Simply slide the onions to the outside of the pan and continue to cook them while you cook the salmon in the middle. I love saving myself from having to wash an additional dish!

 

The sauce itself contains 16g protein in each of 3 servings. With the pasta, it has 25g protein per serving. Add the salmon on top, and you're looking at about 50g of protein! 

Keywords: cottage cheese, alfredo, pasta, protein, high protein, fish, salmon, shells, cheese, creamy, comforting, healthy, light
Read it online: https://leetherd.com/recipe/cottage-cheese-alfredo-sauce/
Lee Warstler
Registered Dietitian

Hey there, I’m Lee! As a registered dietitian, I’m passionate about creating easy, nutritious recipes that inspire a balanced approach to eating. I love to experiment with new dishes in the kitchen and am a true chocolate enthusiast. I aim to demystify nutrition misinformation and share recipes that nourish your body and soul. Join me on this journey to make healthy eating simple, enjoyable, and delicious!