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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
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 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
  • 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
 

  • Cook the pasta. Bring a large pot of water to a boil. Add the fettuccine and cook according to the package directions until al dente. Before draining, scoop out 1 cup of the pasta water and set it aside. Very important to save some water.
  • Blend the sauce. While the pasta cooks, add the cottage cheese, Parmesan, milk, lemon zest, salt, pepper, and optional nutmeg to a blender. If you're using garlic powder instead of fresh garlic, add it to the blender now. 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.
  • Bloom the garlic (if using cloves). Warm the olive oil in a large 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. (If you used garlic powder, skip this step as it's already in the blended cottage cheese mixture, so move on to step 4.
  • Warm the sauce. Reduce the heat to low and pour in the blended sauce. Stir gently for 2 to 3 minutes, until warmed through. Do not let it bubble or boil.
  • Toss and serve. Remove the skillet from the heat. Add the drained fettuccine into the skillet with the cream sauce, and toss with tongs until every strand is coated. Add the reserved pasta water, 2 tablespoons at a time, if the sauce needs loosening up. It sometimes thickens as it sits. 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

• Which cottage cheese to buy. I recommend 2% reduced-fat cottage cheese. It blends into the creamiest, most Alfredo-like sauce. Nonfat works, but the sauce will be a bit tangier and thinner. 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.
• Don't toss that pasta water! The starchy water helps the sauce cling to the noodles and keeps it glossy. The sauce firms up the longer it sits, so keep that extra water handy to loosen it.
• 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. Transfer to a plate. Then let the skillet cool for a minute, reduce the heat to medium-low, and continue with the garlic in step 3. The pan will be hot, and garlic scorches fast. Return the chicken to the skillet when you toss in the pasta.
• 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:
  • Roasted garlic: Swap the minced garlic for 4 to 6 cloves of roasted garlic, blended right into the sauce. You'll get a sweeter, mellower, deeply savory flavor.
  • Sautéed mushrooms: Brown 8 ounces of sliced mushrooms in the skillet until the pan looks dry, then add the garlic and proceed. 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? After warming the Alfredo in step 4, stir in ½ to 1 cup of your favorite marinara over low heat until the sauce is warmed through and blushing pink. Then toss with the pasta as directed. 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 (before heating) keeps in a covered container in the fridge for up to 2 days. Give it a good stir, then warm gently over low 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 gently over low heat with a splash of milk or water to bring the sauce back to life.
• 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.