High Protein Alfredo Pasta Sauce
Pasta is one of our all time favorite comfort foods. It’s not typically thought of as a high protein dish, but we have just the sauce to change that. This high protein alfredo pasta sauce is made with cottage cheese – an ingredient loved by fitness influencers and foodies alike for its high protein content and creamy texture. Mix it together with some garlic, parmesan, and seasonings and you have a delicious sauce that will keep you on track with your diet goals
To make this an even more macro-friendly, high protein pasta recipe, use chickpea or lentil pasta! Bonus – this type of pasta is also gluten-free and usually high in fiber. We find that it doesn’t leave us feeling as “heavy” and filled up as traditional pasta.
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High Protein Alfredo Pasta Sauce Recipe Tips:
+ Increase the protein even more in this dish by enjoying it with some grilled chicken breast or sautéed shrimp.
+ This is a delicious high protein pasta recipe for meal prep as well. You can make a big batch and enjoy it all week long. Just store it in an airtight container and warm it up in the microwave when you’re ready to eat.
High Protein Alfredo Pasta Sauce
Ingredients
Pasta Sauce
- 1 cup cottage cheese
- 1/4 cup low fat milk
- 1 cup grated Parmesan cheese
- 2 cloves garlic, minced
- pinch salt and pepper to taste
- pinch ground nutmeg
Pasta
- 1/2 lb pasta of choice
Equipment
- 1 Blender
Instructions
- Combine ingredients into a high speed blender and blend until smooth.
- Meanwhile, cook the pasta according to package directions. Drain and save ½ cup of pasta water to use if needed.
- Return the drained pasta to the pot it was cooked in and stir in the blended sauce. Stir in a splash of pasta water if needed to thin the sauce.
- Taste and add more salt, pepper, and/or parmesan if desired before serving!
Notes
Some tips from what I experienced. Sautee the garlic maybe in some butter, do not blend unless you like it very garlicky tasting. And I added my cheese whilst I was heating up the creamy contents over the sautéed garlic ( cheese might get stuck in the blending process). Great concept 👍🏻
A bit too garlicky for my taste but even then I could taste the potential! I didn’t have nutmeg so I some cinnamon, didn’t taste half bad. Will definitely make it again once the rest of my sauce is done.
It was amazing! It was very thick to blend but a bit of water and turned out very great. Thanks
Loved this! I needed a little extra milk, but that was moreso due to my error and my food processor. Would have likely been better if i put the parmesan cheese in the bottom and then the wet ingredients on top but alas, I forgot to add it until the end so it ended up needing some help mixing in. I also ended up using a whole head of garlic, but I was scared of the cottage cheese taste coming through so I went a little overboard (I’m also of the camp that you measure garlic with your heart haha). Ultimately, I loved this recipe, the alfredo turned out great, and I will probably be using this recipe again.
Is the nutrition info per serving or amounts listed are for the whole dish? Thanks!
Can you substitute the cottage cheese with plain greek yogurt?
Hey Maggie, I’m so sorry the recipe didn’t turn out well when you tried it. Did you drain your pasta before putting the sauce in? It sounds like maybe you had too much “reserve” liquid in the pan. I like to scoop out a little pasta water beforehand and then drain completely so I don’t run into this issue when I add the sauce in.
I hope that works better for you if you decide to try the recipe again.
Hello, I made this and the taste was on point but the sauce was a disaster. I put it over the pasta in the pot and the cheese completely separated from the water and got stringy like mozzarella. It wouldn’t combine together after that and I just had massive chunks of melted cheese throughout and barely any sauce. Definitely not creamy. I followed recipe except that I sautéed my garlic a tiny bit before I blended the ingredients because I didn’t want the harsh garlic taste. Other than that I followed the recipe 100%. What did I do wrong?
The macro content change for the nutmeg would be negligible. It’s just there for flavor.
I would like to know how much would the macro value changes if i didn’t use nutmeg. I would like to use shredded soy (soja schnetzel) instead which has 49g protein per 100g.