Alfredo Sauce with Cottage Cheese

For a healthy and tasty sauce for veggies or pasta try this low carb alfredo sauce with cottage cheese. Smooth and creamy, this keto sauce has the added benefit of more protein than my other alfredo sauce recipe. And one tablespoons has just 45 calories, 0.6 grams of carbs and 3.2 grams of protein! Plus you can make it in 10 minutes.

You might also like these grilled keto veggies to go with this recipe.

Everyone seems to be enamored with whipped cottage cheese these days, myself included. I have a lot of keto cottage cheese recipe creations with everything from ice cream to veggie dip.

However today I wanted to make some broccoli steaks in the air fryer and thought it would taste good with a creamy sauce. So I made this alfredo sauce with cottage cheese and was so happy with the results. I usually make keto alfredo sauce with cream cheese but cottage cheese was the perfect swap!

But I think I like this better for a few reasons. The cottage cheese I used had active cultures where are good for gut healthy. Also it made the sauce thicker and had a rich texture so I didn’t have to use as much heavy cream or butter. And lastly it has more than double the protein! So this might be my go to keto alfredo sauce recipe in the future!

Recipe ingredients I used and substitutions.

Below you can see the 5 simple sauce ingredients I used were heavy cream, butter, fresh garlic cloves, parmesan cheese, salt, black pepper and cottage cheese. If you want to add some heat you can sprinkle some hot pepper flakes. I like just use it at the end depending on what I’m eating with this sauce.

Heavy Whipping Cream
This is pretty essential to the recipe but if you were in a pinch you could use half and half. It’s a bit thinner though so keep that in mind. Normally I suggest canned coconut milk as an alternative but it has too much of a sweet taste to work in this recipe.

Good Culture Cottage Cheese
This is the secret ingredient and star so it must be used. The Good Culture brand is my favorite because it is low in carbs and has a lot of good things like live and active cultures and no preservatives. However you can use any type or brand you want. Daisy brand is know to be another lower carb brand.

It doesn’t really matter if you use low fat cottage cheese or full fat. Though full fat usually has less carbs. Either choice will work. And if you want to use cream cheese see this post.

Fresh Parmesan Cheese
I used a block of parmesan cheese and grated it myself with this food slicer and grater(which I LOVE). I think it has a much better taste and it melts more easily. However if you don’t have any, regular grated parmesan cheese is an option. But if you can hand grate it yourself it would be better. I buy mine at Aldi and it’s very reasonable. 

Fresh Garlic
For this recipe I think you have to use fresh garlic cloves as it imparts a lot of flavor. Jar garlic is not as good to me but you could use that if you want. I don’t think garlic powder would work as well either.

How to make keto alfredo sauce with cottage cheese.

First I’m going to show you how to make this healthy alfredo sauce. Then I’ll show you how I made my broccoli steaks in the air fryer in case you are interested.

Step 1: Blend cottage cheese in a mini food processor or high speed blender. When it’s smooth and creamy add the cream and blend again. Add the cream and blend again until it has a velvety texture then set aside.

Step 2: Get out a large saute pan and heat to medium heat. Add the butter and when it melts add the crushed garlic. Cook for a minute or two until fragrant.

Step 3: Add the cottage cheese mixture to the pan and whisk to combine. Then add in the grated parmesan cheese, salt and black pepper and stir until it melts completely and mixes with everything else.

Step 4: When everything is melted and well mixed it is done. This should only take 4-5 minutes total. If you feel it’s too thick you can add a little water. It’s easier to make it thinner with a little water than to make it thicker so do so a tablespoon at a time.

Serve immediately. Store leftovers in an air-tight container. Please scroll down to view the printable recipe card.

If you want to use this later you just have to whisk it together after you reheat it in a pan or microwave. It stays together pretty well though.

How to make broccoli steaks in the air fryer.

1. Slice broccoli head into thick steaks. I got two out of one large head of broccoli.
2. Spray the air fryer basket with nonstick cooking spray. Brush olive oil on both sides of the broccoli steaks and season with salt and black pepper on both sides too.
3. Place the broccoli steaks in the basket and air fry at 400°F for 7-10 minutes. Cook the broccoli until tender to your desired doneness. Note cooking times may vary.
4. Take out and place the steaks on a plate. Spoon the alfredo sauce over top or use it as a dipping sauce.

What you can use this cottage cheese sauce with.

Above you can see I used it with an air fryer broccoli steak but it would also be great with a cauliflower or cabbage steak.

You can also use this creamy sauce with any pasta. If you are on a keto diet try it on zucchini noodles, spaghetti squash, or palmini noodles (hearts of palm pasta). It also adds incredible flavor to just about any steamed vegetable like brussels sprouts, asparagus, with spinach, green beans, zucchini, etc.

And that is a quick and easy recipe for you today. This low carb alfredo sauce with cottage cheese makes any healthy food into comfort food. It has a little less fat and calories and additional protein compared to the cream cheese version. However both versions are a bit healthier than traditional alfredo sauce.

So if you are having fun playing around with whipped cottage cheese I think you will love the amazing flavor of this healthy recipe. Enjoy!

The nutritional information for 1 tablespoon is 45 calories / 3.2g fat / 0.6g carbs / 3.4g protein = 0.6g net carbs