Already have an account?
Get back to the
Food & Recipes

Cottage Cheese Pasta Sauce Has All the Creaminess of Alfredo With 69% Less Fat and 200% More Protein

Chef reveals the 30-second trick that makes it extra smooth and creamy!

When thinking of quintessential comfort dishes, fettuccine Alfredo is one that can too delicious to resist. Tender noodles coated in silky smooth sauce is simple yet always satisfies our creamy pasta cravings. And while there are multiple ways of preparing this dish, one that’s caught our eye recently uses cottage cheese in the sauce. The reason? Cottage cheese can be swapped for butter and cream to make a lighter yet still delicious version of creamy pasta sauce. Don’t get us wrong, we love savoring traditional cream sauce in all of its richness on occasion. However, for times when we want to be more health-conscious, cottage cheese pasta fits the bill. Keep reading to learn the ins and outs of how this dairy superfood can be transformed into a thick pasta sauce!

How cottage cheese can double as a pasta sauce base

Cottage cheese is an unlikely pasta sauce ingredient, but it really does work deliciously! When cottage cheese is heated, it forms a loose, sauce-like consistency. The curds, however, tend to remain intact because their high acid content strengthens the bonds within the proteins, making it hard for them to fully melt. Fortunately, achieving a completely smooth cottage cheese sauce is possible using a few simple tips (more on that later).

Why cottage cheese is a healthy pasta sauce swap

Traditional creamy sauces like Alfredo (whether store-bought or homemade) rely heavily on butter and cream. While these ingredients create the sauce’s velvety consistency, it also adds up in the nutrition department. One cup of traditional Alfredo sauce contains approximately 387 calories, 39 grams of total fat, 4 grams of carbohydrates and 6 grams of protein before tossing it with pasta.

Now, if you take Alfredo sauce and swap cream and butter for cottage cheese, it’s a completely different story. The typical recipe for cottage cheese Alfredo contains about 240 calories, 12 grams of fat, 12 grams of carbohydrates and 18 grams of protein per 1 cup serving.

All that extra protein can do a lot for your health. “When you digest protein, your metabolism increases,” says Florence Comite, MD, founder of the Center for Precision Medicine and Health. “Casein milk proteins are among the highest bioavailable protein sources we consume, making them perfect for those looking to lose weight.” Dr. Comite adds that casein-rich dairy like cottage cheese bulks up inside the stomach when consumed, giving the feeling of fullness.

Overall, cottage cheese pasta sauce is a great way to get this dairy’s perks while enjoying a hearty dish. (Click through to learn more about the benefits of cottage cheese and how eating it regularly helped one woman lose 58 pounds!)

How to make the creamiest cottage cheese sauce

To create a creamy and flavorful cottage cheese sauce, follow these tips from Norah Clark, professional pastry chef and creator of Yummy Tasty Food.

  • Choose small-curd cottage cheese. Opt for small-curd cottage cheese as it reduces the amount of lumps in the sauce compared to large-curd types.
  • Blend the cottage cheese. To create a velvety sauce, blend the cottage cheese in a food processor or blender for about 30 seconds prior to mixing with other ingredients. The end result will be cottage cheese with a smooth texture resembling ricotta cheese.
  • Adjust the sauce’s consistency. When making cottage cheese pasta sauce, add 2 to 3 tablespoons of milk or chicken broth to the mixture if it starts to become overly thick. Then, taste and modify as needed to achieve your desired sauce consistency. 

Best-ever cottage cheese pasta recipe

For a luscious cottage cheese pasta sauce, follow Clark’s recipe below. All you need is 10 minutes and your cooked pasta ready to toss before enjoying a speedy and healthy weeknight meal! (Click through for more ways to use this dairy to make protein pancakes, cottage cheese bread and more.)

Cottage Cheese Pasta Sauce

A plate of cottage cheese pasta.
AlexPro9500/Getty Images


  • 1 cup small-curd 2% milk fat cottage cheese 
  • 2 cloves garlic, minced 
  • 2 Tbs. olive oil 
  • ¼ cup grated Parmesan cheese
  • Salt and freshly cracked black pepper to taste 
  • Fresh basil or parsley sprigs (optional)
  • 2 to 3 Tbs. milk or broth (optional)
  • ½ box cooked pasta


  • Active: 10 mins
  • Total time: 15 mins
  • Yield: 2 to 3 servings
  1. Blend cottage cheese until smooth in a food processor, about 30 seconds. 
  2. Sauté minced garlic in olive oil over medium heat until fragrant, 45 seconds to 1 minute. Add blended cottage cheese, stir 4 to 5 minutes or until heated through. Pour in milk or broth if sauce gets too thick.
  3. Sprinkle in Parmesan cheese and season with salt and pepper. Remove sauce from heat.
  4. Spoon sauce over individual portions of cooked pasta, add more cracked black pepper and garnish with fresh herbs (if desired). Enjoy! 

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

Use left and right arrow keys to navigate between menu items. Use right arrow key to move into submenus. Use escape to exit the menu. Use up and down arrow keys to explore. Use left arrow key to move back to the parent list.