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

macro-friendly recipes alfredo sauce

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 pasta recipes alfredo sauce

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.

A bowl of pasta with a homemade high-protein alfredo sauce.

High Protein Alfredo Pasta Sauce

Enjoy a big bowl of pasta and stay on track with your macros with this high protein alfredo sauce made with cottage cheese.


Yield: 4 servings
4.81 from 31 ratings
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Pasta Sauce


  • 1/2 lb pasta of choice



  • 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!


The nutrition information is for only the alfredo sauce and does not include your pasta of choice.
Calories: 165kcal, Carbohydrates: 6g, Protein: 14g, Fat: 9g, Saturated Fat: 5g, Polyunsaturated Fat: 0.4g, Monounsaturated Fat: 2g, Cholesterol: 31mg, Sodium: 609mg, Potassium: 130mg, Fiber: 0.03g, Sugar: 2g, Vitamin A: 319IU, Vitamin C: 0.5mg, Calcium: 286mg, Iron: 0.2mg
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