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).
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):
- Water (first ingredient)
- Soybean oil (here’s the problem with that)
- Modified cornstarch
- Yeast extract
- Natural flavors (hmm…)
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.
15-Minute Cottage Cheese Alfredo Sauce (Low-Carb, High-Protein) Recipe
Yield 4 cups
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.
- 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 Size 1 cup
Amount Per Serving
% Daily Value
Total Fat 6.5 g
Saturated Fat 3.4 g
Cholesterol 19 mg
Sodium 1224 mg
Total Carbohydrates 6 g
Dietary Fiber 0.1 g
Sugars 0.7 g
Protein 20.7 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Other Healthier Italian Recipes
Brace yourself, there’s a lot of them…
- Calamari “Pasta“
- Shrimp Carbonara with Sweet Potato “Pasta”
- Homemade Italian Seasoning Recipe
- Zesty Italian Dressing and Marinade Recipe
- Caprese Omelet Recipe
- Caprese Salad Recipe
- Sicilian Crab Cake Arancini Recipe
- One-Pan Spaghetti
- Pesto Chicken with Spaghetti Squash
- Basil Pesto Recipe
- Dairy-Free Panna Cotta Recipe
Have you ever made a “healthier” alfredo sauce? What do you use? Please share!