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A pan of creamy high-protein Cottage Cheese Fettuccine Alfredo sits on a wooden board with metal tongs. Lemon wedges, a block of cheese on a plate, a blue cloth, and a wooden spoon are nearby.

Cottage Cheese Fettuccine Alfredo (High-Protein)

Cottage cheese is my secret to silky Alfredo without heavy cream or butter. Blended with garlic, Parmesan and fresh lemon, it coats every twirl of fettuccine and delivers 25g of protein per serving. Even my cottage cheese–skeptical husband enjoys this one!
Yield: 5 heaping cups (4 servings)
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes

Ingredients
 

For the sauce (makes about 20 ounces):

  • 1½ cups 2% reduced-fat cottage cheese
  • ½ cup finely grated Parmesan cheese, plus more for serving
  • ½ cup milk of choice
  • 1 teaspoon lemon zest
  • 1 teaspoon olive oil, (only if using fresh garlic)
  • 3 garlic cloves, minced (or ½ teaspoon garlic powder)
  • ¼ teaspoon kosher salt
  • ¼ teaspoon ground black pepper, plus more for serving
  • Pinch of ground nutmeg, optional
  • ¼ to ½ teaspoon crushed red pepper flakes, optional for heat
  • 1 to 2 teaspoons fresh lemon juice, to taste

For the pasta:

  • 8 ounces fettuccine, half of a 1-pound box
  • 2 tablespoons chopped fresh parsley or basil, for garnish

Instructions
 

  • Start the pasta water. Bring a large pot of salted water to a boil. While it heats, take the cottage cheese out of the fridge so it can lose its chill.
  • Bloom the garlic. Warm the olive oil in a small skillet over medium-low heat. Add the fresh garlic and the red pepper flakes, if using. Cook, stirring constantly, for about 1 minute, until fragrant but not browned. Remove from the heat. (NOTE: If you're using garlic powder, skip this step.)
  • Blend the sauce. Add the cottage cheese, Parmesan, milk, lemon zest, salt, pepper, and optional nutmeg to a blender. Scrape in the garlic and oil from the skillet. (NOTE: If you're using garlic powder, add it to the blender along with the optional red pepper flakes. You can skip the olive oil, since it was only used to cook the fresh garlic.) Blend on high for 1 to 2 minutes, scraping down the sides once, until the sauce is completely smooth, with no visible curds. Take the full time here. Any curds left behind will show up in the finished dish.
  • Cook the pasta. Add the fettuccine to the boiling water and cook according to the package directions until al dente. Before draining, scoop out ½ cup of the pasta water, just in case you need some to thin out the sauce.
  • Toss OFF the heat. Return the drained pasta to the empty pot, but don't put the pot back on the burner. Pour in the sauce and toss with tongs for 1 to 2 minutes, until every strand is coated. The heat from the pasta and the pot will gently warm the sauce. If the sauce seems too thick, loosen it with a splash of the reserved pasta water. Squeeze in 1 teaspoon of lemon juice, toss, and taste, adding more if you'd like it brighter. Divide among bowls and top with parsley or basil, a sprinkle of Parmesan, and a few cracks of black pepper. Serve and enjoy!

Notes

• Why the sauce never goes on the burner. Cottage cheese proteins are delicate. If the sauce gets too hot, they tighten up and squeeze out liquid, leaving you with a grainy sauce and a watery layer. Tossing the sauce with hot pasta in the empty pot, off the heat, warms it gently without ever pushing it too far.
• If your sauce separates, don't pour off the liquid! That liquid is part of your sauce. Instead, whisk vigorously with a splash of hot pasta water, or pour everything back into the blender for a quick whirl. It should come right back together.
• Want it hotter? Warm your bowls first by rinsing them with hot water or setting them near the stove while the pasta cooks. For even more warmth, transfer the saucy pasta to a microwave-safe bowl and heat it at 50% power in 30-second bursts, stirring between each, just until it's as warm as you like. Stop as soon as it's hot, since overheating can make the sauce separate.
• Which cottage cheese to buy. I recommend 2% reduced-fat cottage cheese. It blends into the creamiest, most Alfredo-like sauce. Avoid using nonfat, which is thinner, tangier and the most likely to separate. Small-curd or large-curd doesn't matter, since it all gets blended.
• Use finely grated Parmesan. The fine, fluffy kind (grated on a microplane or from the deli counter) blends in seamlessly. Skip the shredded blends, since the anti-caking agents can leave the sauce slightly gritty.
• Use a blender, not a food processor. A blender (regular or high-speed) gives the smoothest, silkiest result. A food processor or immersion blender will work in a pinch, but expect a slightly more textured sauce.
• Save a little pasta water, just in case. You may not need it at all. But if your sauce turns out thicker than you'd like or firms up as it sits, a splash of the hot, starchy water loosens it right up.
• Make it chicken Alfredo. For an even heartier, protein-packed dinner, cut 1 pound boneless, skinless chicken breast into bite-size pieces and season with ¼ teaspoon kosher salt and a few cracks of black pepper. Coat a 12-inch skillet with nonstick oil spray and cook the chicken over medium-high heat for 5 to 7 minutes, stirring occasionally, until golden and no longer pink in the center. Cover to keep warm, then add the chicken to the pot when you toss the pasta with the sauce.
• Make it a full meal. Toss in 2 cups of steamed broccoli florets, sautéed spinach, or peas for a veggie boost. Sautéed shrimp is another delicious protein option.
• Flavor boosters. This Alfredo is a wonderful blank canvas. A few of my favorite ways to dress it up:
  • Sautéed mushrooms: Brown 8 ounces of sliced mushrooms in a skillet misted with oil spray until the pan looks dry, then toss them into the pot with pasta and sauce. They add a rich, earthy, almost meaty depth.
  • Sun-dried tomatoes: Stir in ¼ cup chopped sun-dried tomatoes (the dry-packed kind, not oil-packed) for sweet-tangy pops of color and flavor.
  • Pecorino swap: Use Pecorino Romano in place of some or all of the Parmesan for a sharper, saltier bite. Since Pecorino is saltier, taste before adding the ¼ teaspoon salt. You may not need it.
  • Fresh herbs, lots of them: Finish with a big handful of torn basil, or a mix of basil, parsley, and chives, right before serving.
  • Toasted breadcrumb crunch: Toast 2 tablespoons panko in a dry skillet until golden and sprinkle over each bowl for a delicious contrast in texture.
• Make it a creamy red sauce. Craving pink sauce? Warm ½ to 1 cup of your favorite marinara in a small saucepan or the microwave, then toss it into the pot along with the Alfredo sauce in step 5 until everything is blushing pink. Start with ½ cup for a creamy, subtly tomato-kissed sauce, or go up to 1 cup for a bolder tomato flavor. Since marinara adds its own tang, taste before adding the lemon juice. You may want less, or none at all.
• Make-ahead. The blended sauce keeps in a covered container in the fridge for up to 2 days. Let it sit on the counter for 20 to 30 minutes to take off the chill, give it a good stir, then toss it with hot pasta off the heat as directed.
• Storage. This pasta is at its very best served fresh, while the sauce is creamy. Leftovers keep in an airtight container in the fridge for up to 2 days. Reheat in the microwave at 50% power in 30-second bursts, stirring between each and adding a splash of milk or water to bring the sauce back to life.
• Cooking for one or two? I don't recommend freezing this sauce, since cottage cheese tends to separate and turn grainy once thawed. But here are two good options:
  • This recipe halves beautifully. Use 4 ounces dry fettuccine, ¾ cup cottage cheese, ¼ cup Parmesan, ¼ cup milk, ½ teaspoon lemon zest, ½ teaspoon olive oil (if using fresh garlic), 1 to 2 garlic cloves (or about ¼ teaspoon garlic powder), ⅛ teaspoon (or a pinch) each salt and pepper, and a pinch of red pepper flakes for mild heat, if using. Finish with ½ to 1 teaspoon lemon juice, to your personal taste. A small or personal-size blender works best for the smaller amount of sauce. The halved recipe makes about 2½ cups, which is one hearty dinner or two lighter meals.
  • Another option is to blend the full batch of sauce and pour off half before tossing. Refrigerate it in a covered container for up to 2 days. When you're ready, let it sit on the counter for 20 to 30 minutes, cook a fresh 4 ounces of pasta, and toss off the heat as directed for a second easy dinner.
• Gluten-free option. Swap in your favorite gluten-free fettuccine or a chickpea or lentil pasta. Legume pastas add extra protein and fiber, too.
• Dairy-free? This recipe relies on cottage cheese and Parmesan, so I don't recommend a dairy-free swap here.
Author: Joy Bauer, MS, RDN, CDN

Nutrition Information per serving

Serving Size: 1 serving (1 ⅔ cups)Calories: 440Carbohydrates: 66gProtein: 25gTotal Fat: 10g— Unsaturated Fat: 6.5g— Saturated Fat: 3.5gCholesterol: 25mgSodium: 710mgPotassium: 370mgFiber: 4gTotal Sugar: 6g— Natural Sugar: 6g— Added Sugar: 0gCalcium: 340mgIron: 3.1mg
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.