15-Minute Cottage Cheese Alfredo Sauce

Alfredo Sauce Recipe

I was grain-free for a long time (and generally still am) while healing my Hashimoto’s, but my husband is Italian so I had to find a way to still have pasta. This creamy homemade alfredo sauce recipe makes any type of pasta delicious, including zoodles (zucchini noodles).

Even though alfredo sauce is typically thought of as unhealthy (all that butter and cheese), this version gets it creaminess not from heavy cream but from a secret ingredient… cottage cheese!

Can Alfredo Sauce Be Healthy?

I decded to try making this alfredo sauce recipe after cottage cheese came back into my life thanks to this brand of grass-fed, organic cottage cheese that is now in my grocery store. (If you’re not intolerant, dairy can be healthy when done right… here’s what I mean by that).

Cottage cheese works as a low-carb, high-protein ingredient in other recipes too, like in this Smoked Salmon Dip or these Cottage Cheese Crepes.

Even though it isn’t your classic way to make alfredo sauce, it gets a thumbs up from my live-in Italian food critic! (And yes, I do know that alfredo sauce isn’t truly from Italy but is an American-Italian creation.)

Healthy Alfredo Sauce From Scratch (Not a Jar)

Why make alfredo sauce from scratch? Here’s a quick rundown of some of the ingredients in an average jar of alfredo sauce (popular top-selling brand undisclosed):

Not only does this homemade version skip the cheap fillers and harmful additives, it’s ten times more delicious!

How to Make Alfredo Sauce

This recipe isn’t like most alfredo recipes out there. To keep things easy, I make this sauce right in the blender.

Instead of a roux made with butter and flour to thicken the sauce, I take cottage cheese and blend it with almond milk and a little fresh Parmesan cheese. Add basil, garlic powder, salt, and pepper for flavor, and blend until smooth and creamy.

Heat, pour over pasta of choice, and that’s it!

Grain-Free Spaghetti Pasta

If you’d like a grain-free or gluten-free pasta option, I love this sauce over zucchini noodles. All you need is a simple spiralizer (or if you prefer power tools in the kitchen, a spiralizing attachment for your standmixer).

Put the zucchini in the spiralizer, turn, and you have noodles in less time than it takes to boil water. Full instructions here.

This is a great way to get more veggies in your diet especially when zucchini is in season. You can use a quality gluten-free rice pasta if you tolerate grains well. We use this one because they test their rice for arsenic levels.

Alfredo Sauce Recipe
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5 from 2 votes

15-Minute Cottage Cheese Alfredo Sauce (Low-Carb, High-Protein) Recipe

This simple and fast alfredo sauce is higher protein than regular alfredo and only takes minutes to make. Whip up a quick batch to top some veggies or chicken or gluten-free pasta. 
Course Dinner
Cuisine Italian
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 4 cups
Calories 166kcal
Author Katie Wells



  • Combine all ingredients in a blender or food processor and blend until smooth.
  • Pour the mixture into a saucepan and slowly heat on the stove until it simmers.
  • Cook and stir until warm and slightly thickened.
  • Add cooked pasta, chicken, or veggies and fold into sauce just before serving.
  • Top with additional parmesan if desired, and enjoy!


To make a thicker sauce, reserve some of the milk and add in a tablespoon at a time until the perfect consistency.


Serving: 1cup | Calories: 166kcal | Carbohydrates: 6g | Protein: 20.7g | Fat: 6.5g | Saturated Fat: 3.4g | Cholesterol: 19mg | Sodium: 1224mg | Fiber: 0.1g | Sugar: 0.7g

Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!

Other Healthier Italian Recipes

Brace yourself, there’s a lot of them…

Have you ever made a “healthier” alfredo sauce? What do you use? Please share!

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