This Cottage Cheese Pasta Sauce is a high-protein, creamy alternative to traditional alfredo sauce. Made with blended cottage cheese, parmesan, and sautéed onions and garlic, it delivers a rich, cheesy flavor without the heavy cream or butter. It’s perfect for a quick, healthy pasta dish that’s both delicious and nutritious.
Why You’ll Love This Recipe
- High in Protein: Cottage cheese boosts the protein content, making it more filling.
- Healthier Alternative: No heavy cream or excessive butter, just simple, nutritious ingredients.
- Quick & Easy: Ready in under 15 minutes for a fast weeknight meal.
- Customizable: Add veggies, chicken, or spice it up to fit your taste.
- Kid-Friendly: Creamy, cheesy, and packed with flavor, kids will love it too.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- 1 cup full-fat cottage cheese
- ¼ cup grated parmesan cheese
- ¼ cup milk (any kind)
- 1 tablespoon butter (or olive oil)
- ½ small onion, finely chopped
- 2 cloves garlic, minced
- Salt and black pepper to taste
- 8 oz pasta of choice (chickpea pasta recommended for extra protein)
Directions
- Cook pasta according to package instructions, then drain and let cool slightly.
- In a pan, heat butter over medium heat. Sauté onions and garlic for about 4-5 minutes until soft.
- In a blender, combine cottage cheese, parmesan, milk, salt, pepper, and sautéed onion-garlic mixture. Blend until smooth.
- Pour the sauce over the slightly cooled pasta and toss to coat.
- Serve warm, topped with extra parmesan and black pepper if desired.
Servings and Timing
- Servings: 2-3
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Total Time: 15 minutes
Variations
- Spicy Version: Add red pepper flakes or a dash of hot sauce.
- Veggie Boost: Stir in spinach, mushrooms, or roasted tomatoes.
- Protein-Packed: Add grilled chicken or shrimp.
- Creamy Tomato Sauce: Blend in a cup of marinara for a tomato-based variation.
Storage/Reheating
- Refrigerator: Store leftovers in an airtight container for up to 4 days.
- Reheating: Warm gently in the microwave in 30-second intervals, stirring between each.
- Freezing: Not recommended, as dairy-based sauces may separate when thawed.
FAQs
1. Can I use low-fat cottage cheese?
Yes, but full-fat provides the best creamy texture and prevents separation.
2. Will the sauce taste like cottage cheese?
No, blending smooths the texture and combines flavors, giving it a cheesy, alfredo-like taste.
3. How can I prevent the sauce from separating?
Let the pasta cool slightly before adding the sauce, and reheat gently if needed.
4. Can I use a different type of cheese?
Yes, try feta for a tangy twist or mozzarella for extra creaminess.
5. What pasta works best with this sauce?
Chickpea, whole wheat, or regular pasta all work well.
6. Is this sauce gluten-free?
Yes! Just use gluten-free pasta.
7. Can I add protein powder for extra nutrition?
You can, but it may change the texture. Try adding cooked chicken instead.
8. Can I make this sauce dairy-free?
Use dairy-free cottage cheese and nutritional yeast instead of parmesan.
9. What can I serve with this pasta?
Pair it with a fresh salad or roasted vegetables for a balanced meal.
10. Can I make this sauce ahead of time?
Yes, store it in the fridge and reheat gently before serving.
Conclusion
This Cottage Cheese Pasta Sauce is a high-protein, creamy, and flavorful alternative to traditional alfredo sauce. Quick to make and easy to customize, it’s perfect for a nutritious and satisfying meal. Whether you’re looking for a healthy weeknight dinner or a protein-packed pasta dish, this recipe is a must-try!
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Creamy Cottage Cheese Pasta Sauce (High Protein)
- Total Time: 15 minutes
- Yield: 2-3 servings
Description
This Cottage Cheese Pasta Sauce is a creamy, high-protein alternative to traditional alfredo sauce. Made with blended cottage cheese, parmesan, and sautéed onions and garlic, it delivers a rich, cheesy flavor without heavy cream. Quick, easy, and nutritious, this sauce pairs perfectly with any pasta for a healthy and satisfying meal.
Ingredients
- 1 cup full-fat cottage cheese
- ¼ cup grated parmesan cheese
- ¼ cup milk (any kind)
- 1 tablespoon butter (or olive oil)
- ½ small onion, finely chopped
- 2 cloves garlic, minced
- Salt and black pepper to taste
- 8 oz pasta of choice (chickpea pasta recommended for extra protein)
Instructions
- Cook pasta according to package instructions, then drain and let cool slightly.
- In a pan, heat butter over medium heat. Sauté onions and garlic for about 4-5 minutes until soft.
- In a blender, combine cottage cheese, parmesan, milk, salt, pepper, and sautéed onion-garlic mixture. Blend until smooth.
- Pour the sauce over the slightly cooled pasta and toss to coat.
- Serve warm, topped with extra parmesan and black pepper if desired.
Notes
- Spicy Version: Add red pepper flakes or a dash of hot sauce.
- Veggie Boost: Stir in spinach, mushrooms, or roasted tomatoes.
- Protein-Packed: Add grilled chicken or shrimp.
- Creamy Tomato Sauce: Blend in 1 cup of marinara for a tomato-based variation.
- Storage: Keep leftovers in an airtight container in the fridge for up to 4 days.
- Reheating: Warm gently in 30-second intervals in the microwave, stirring between each.
- Freezing: Not recommended, as dairy-based sauces may separate when thawed.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Category: Dinner
- Method: Blending, Sautéing
- Cuisine: Italian-Inspired
