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Creamy High-Protein Cottage Cheese Pasta Sauce

Creamy High-Protein Cottage Cheese Pasta Sauce

A velvety, protein-packed alternative to traditional Alfredo sauce. This recipe uses blended cottage cheese to create a rich, satisfying texture that pairs perfectly with any pasta shape while keeping the fat content low and the protein high.
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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: Healthy, Italian
Calories: 185
Ingredients Method Notes

Ingredients
  

Sauce Ingredients
  • 2 cups Cottage Cheese Low-fat or full-fat both work well
  • 1/2 cup Parmesan Cheese Freshly grated
  • 1/4 cup Milk Skim, 2%, or unsweetened almond milk
  • 2 cloves Garlic Minced
  • 1 tbsp Olive Oil
  • 1 tsp Italian Seasoning
  • 1/2 tsp Salt Adjust to taste
  • 1/4 tsp Black Pepper
  • 1/4 cup Pasta Water Reserved from boiling pasta

Method
 

Instructions
  1. Place the cottage cheese, parmesan cheese, and milk into a high-speed blender or food processor.
  2. Blend on high for 1-2 minutes until the mixture is completely smooth and no visible curds remain.
  3. Heat the olive oil in a large skillet over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant but not browned.
  4. Reduce the heat to low. Pour the blended cottage cheese mixture into the skillet with the garlic.
  5. Stir in the Italian seasoning, salt, and black pepper. Whisk constantly for 3-5 minutes until the sauce is warmed through.
  6. Important: Do not let the sauce boil, as high heat can cause the cottage cheese to grain or separate.
  7. Add your cooked pasta directly to the skillet. If the sauce is too thick, add the reserved pasta water one tablespoon at a time until the desired consistency is reached.

Notes

For an extra kick, add a pinch of red pepper flakes. This sauce is best served immediately as the texture can change slightly upon reheating.
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