Macro-Friendly Cottage Cheese Alfredo Sauce

published: March 16, 2023

updated: October 24, 2023


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Are you always looking for new and tasty recipes to add to your weeknight dinner rotation? Then why not try this delicious and easy-to-make macro-friendly Cottage Cheese Alfredo Sauce! As far as pasta sauces go, nothing beats classic alfredo sauce, but this unique take on the traditional recipe features cottage cheese instead of cream. Not only is it healthier than heavy cream-based alfredo sauces, but it also offers a wonderful way to increase your protein intake while still enjoying a creamy and comforting meal. This is a recipe that the whole family will love!

If you’ve swiped through Tik Tok lately, you’ve probably seen videos of creative ways to use cottage cheese. I’ll admit, cottage cheese isn’t the best-looking food, but we are giving it a complete makeover with this recipe. Using cottage cheese instead of traditional heavy cream is my new favorite way to make a “better for you” alfredo sauce. Don't be fooled by its simple appearance; cottage cheese is the secret ingredient for adding heavenly creaminess and a protein-packed punch to your dishes, all without sacrificing quality.

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3 Reasons Why You Will Love This Recipe

Cottage Cheese Alfredo sauce
  1. Budget-friendly: Cottage cheese is a great budget-friendly protein option that also helps increase your dairy intake. Depending on the brand, you can get a 24oz tub of cottage cheese for under $3. 
  2. Tons of flavor, but macro-friendly: Enjoy the luxurious taste of creamy goodness without the heaviness thanks to the nutritious cottage cheese!
  3. Minimal-effort meal time: This sauce makes the perfect pasta accompaniment and requires minimal effort. In just the time it takes to boil your noodles, you could whip up this protein-packed sauce!


  • Cottage cheese: I used Good Culture classic 2% cottage cheese. This brand adds live and active cultures to help with your gut health! 
  • Milk: I used regular 2% milk. Feel free to swap for your preferred milk. Make sure to not use a sweetened alternative. 
  • Cornstarch: This helps to thicken the sauce so that it sticks to what you’re pouring it on. 
  • Grated Parmesan cheese: I used Kraft shredded Parmesan found in the refrigerated section. I highly recommend using this or grating your own vs the dried type for a better quality sauce. 
  • Salt, pepper, and garlic powder: These are used to season your sauce. 
  • Italian seasoning: What’s an Italian sauce without Italian seasoning? You may add basil, oregano, and parsley separately to your liking but I prefer to add just one seasoning to keep it simple.
ingredients for cottage cheese alfredo sauce

Kitchen Tools Required

  • High-speed blender 
  • Small saucepan 
  • Wooden spoon 

How to Make Cottage Cheese Alfredo Sauce

  1. Combine all the ingredients in a blender and blend until smooth.
  2. Pour the sauce into a small saucepan and cook over medium heat until heated through and smooth. Add additional seasonings to taste. 
  3. Allow the sauce to cook on low heat for about 5 minutes to thicken, stirring occasionally. 
  4. Turn off heat and use however you’d like!
cottage cheese alfredo sauce in pan
wooden spoon cottage cheese alfredo sauce
close up of cottage cheese alfredo sauce
cottage cheese alfredo sauce with wooden spoon
tongs and pasta alfredo

Swaps or Alternatives

You may use whatever cottage cheese variation you prefer. Since it gets blended, small vs large curds will not matter. 

If garlic bothers you, you can omit from the recipe. 

If you avoid corn products or have an allergy, you can swap the cornstarch for the small amount of arrowroot powder. 

If using fresh herbs vs dried, the general ratio is 1 tablespoon of fresh herbs = 1 teaspoon of dried herbs. 

Quick Tip(s)

Since this recipe is so easy, I recommend that you prepare it as your other items are cooking or prep in advance to make mealtime a breeze. 


What can I use this sauce for? 

You can use this Alfredo sauce for so many things-Shrimp Alfredo, White Alfredo Lasagna, White Spinach Pizza, over broccoli, etc.! 

Are there any variations to this sauce? 

This sauce is pretty versatile flavor wise that you can switch up seasonings to your preference. I love swapping the Italian seasoning for Cajun seasoning to make a Cajun inspired creamy sauce with blacked chicken. 

What’s the macro comparison between this Alfredo recipe and jarred Alfredo? 

When comparing this sauce recipe to a popular jarred brand like Bertolli, you’ll see that calorie wise they’re pretty similar, but our recipe has about half the fat and about four times the amount of protein.

See below for an exact macro comparison.

Our recipe: Cottage cheese Alfredo Sauce (about ¼ cup)Bertolli Alfredo Sauce (¼ cup)
Calories: 108Calories: 110
Carbs: 5.6gCarbs: 2g 
Fats: 5.3g Fats: 11g
Protein: 9.5g Protein: 2g

Macros & Nutrition Information

Serving size: ¼ of the recipe (about ¼ cup)


Cottage Cheese Alfredo Sauce

Jessie Hulsey
Intro: Introducing a new twist to the classic Alfredo sauce that boasts 9g protein per serving and half the fat! Whip up this sauce in under 15 minutes and serve on pasta, pizza, or veggies.
5 from 3 votes
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Dinner
Cuisine Italian
Servings 4
Calories 108 kcal


  • 1 High-speed blender
  • 1 Small saucepan
  • 1 Wooden spoon


  • ½ cup cottage cheese
  • 1 cup milk
  • ½ cup grated Parmesan cheese
  • 1 tbsp cornstarch
  • Salt, to taste
  • Black pepper, to taste
  • Italian seasoning, to taste


  • Combine all the ingredients into a blender and blend until smooth.
  • Pour the sauce in a small saucepan and cook over medium heat until heated through and smooth. Add additional seasonings to taste.
  • Allow the sauce to cook on low heat for about 5 minutes to thicken, stirring occasionally.
  • Turn off heat and use however you’d like!


  • Nutrition may vary depending on brand of ingredients used.
  • May substitute arrowroot powder in plan of cornstarch if you avoid corn products.


Calories: 108kcalCarbohydrates: 5.6gProtein: 9.5gFat: 5.3g
Keyword high protein, macro friendly
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About the author, Jessie Hulsey

Jessie is a recipe creator and registered dietitian consultant, specializing in weight management, healthy aging, and behavioral nutrition in Atlanta, GA. To lean into her creative side, she loves all aspects of recipe development and food photography. When not working, you can find Jessie at the dog park with her husband and pup, playing in her garden, and scoping out new restaurants!

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  • 5 stars
    This recipe is an absolute game changer for Alfredo. I add garlic and could pour it over anything…this is my most frequently made FHM recipe. If there were more than 5⭐️’s to give, I would!

    • Thank you so much for the glowing review! This is definitely one of our favorite recipes and we love to hear that you’re loving it, too! 🥳

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