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Cottage Cheese Alfredo Sauce (High Protein Pasta Upgrade) - Creamy, Light, and Satisfying

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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4 servings

Ingredients
  

  • 12 ounces pasta of choice (fettuccine, penne, or spaghetti)
  • 1 cup cottage cheese (2% or full-fat for best creaminess)
  • 1/2 cup milk or unsweetened almond milk
  • 1/2 cup freshly grated Parmesan cheese
  • 2 tablespoons unsalted butter (or olive oil)
  • 2–3 cloves garlic, minced
  • 1–2 tablespoons fresh lemon juice (to brighten)
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon kosher salt, plus more to taste
  • Pinch of nutmeg (optional but classic)
  • Reserved pasta water, as needed
  • Fresh parsley, chopped (optional, for garnish)

Instructions
 

  • Cook the pasta: Boil in well-salted water until al dente. Reserve 1 cup of pasta water before draining.
  • Blend the base: In a blender, add cottage cheese, milk, Parmesan, lemon juice, pepper, salt, and nutmeg. Blend until completely smooth and creamy, 30–60 seconds. Set aside.
  • Sauté the garlic: In a large skillet over medium heat, melt the butter. Add minced garlic and cook until fragrant, about 30–60 seconds. Do not brown.
  • Warm the sauce: Pour the blended mixture into the skillet. Stir gently over low heat for 1–2 minutes until just warmed and slightly thickened. Avoid boiling.
  • Adjust consistency: Add a splash of reserved pasta water to loosen, 1–2 tablespoons at a time. The sauce should coat the back of a spoon.
  • Toss with pasta: Add drained pasta to the skillet and toss until every strand is coated. Taste and adjust salt, pepper, and lemon as needed.
  • Serve: Top with extra Parmesan and chopped parsley. Enjoy immediately for the creamiest texture.