If you love classic Alfredo but want something that actually supports your goals, this creamy high-protein version is your new go-to. It tastes indulgent, coats pasta beautifully, and comes together in one pan. Instead of heavy cream alone, we use protein-rich ingredients to make it thick and silky without feeling heavy.

You’ll still get that signature garlicky, cheesy flavor—just with more staying power. It’s weeknight-simple, budget-friendly, and easy to customize for different diets.

Why This Recipe Works

This sauce swaps part of the heavy cream for Greek yogurt and cottage cheese, boosting protein while keeping a classic creamy texture. A quick blend turns cottage cheese ultra smooth, so there’s no graininess.

We build flavor the right way: butter, garlic, and a touch of Parmesan for salty depth. A little cornstarch slurry gives the sauce body without needing tons of fat. The result is a balanced, velvety sauce that clings to noodles, chicken, or veggies.

Cooking process of high protein alfredo sauce

Shopping List

Unsalted butter – 2 tablespoons
Garlic – 3–4 cloves, finely minced
Low-sodium chicken or vegetable broth – 1 cup
Cornstarch – 1 tablespoon (for slurry)
Low-fat cottage cheese (2% or 4%) – 1 cup
Plain Greek yogurt (2% or 5%) – 1/2 cup
Freshly grated Parmesan cheese – 1/2 cup, plus more for serving
Milk – 1/2 cup (2% or whole; or use unsweetened cashew milk)
Fresh lemon juice – 1–2 teaspoons
Kosher salt and black pepper – to taste
Optional boosts: pinch of nutmeg, crushed red pepper flakes, chopped parsley

How To Make High Protein Alfredo Sauce

Blend the base. In a blender, combine cottage cheese, Greek yogurt, milk, and half of the Parmesan.
Blend until completely smooth. This step guarantees a silky sauce with no curds.
Sauté the garlic. In a large skillet over medium heat, melt the butter. Add garlic and cook 30–60 seconds until fragrant.
Don’t let it brown; bitter garlic can ruin the sauce.
Thicken with slurry. Whisk cornstarch into the broth until dissolved. Pour into the skillet and bring to a gentle simmer, whisking until slightly thickened, about 1–2 minutes.
Stir in the creamy blend. Reduce heat to low. Slowly pour in the blended mixture, whisking constantly.
Keep the heat gentle—do not boil—so the dairy stays smooth.
Season and finish. Stir in remaining Parmesan, a squeeze of lemon, salt, and pepper. Add a pinch of nutmeg for warmth if you like. Simmer on low 2–3 minutes more, whisking until velvety.
Taste and adjust. If it’s too thick, whisk in a splash of milk or broth.
If it needs brightness, add another squeeze of lemon. Finish with parsley and red pepper flakes if desired.
Serve right away. Toss with hot pasta, spoon over chicken or shrimp, or drizzle on steamed broccoli. It thickens as it cools, so use it while warm for the best texture.

Final plated dish of high protein alfredo sauce

Keeping It Fresh

Store leftovers in an airtight container for up to 3–4 days.

The sauce may thicken in the fridge. Reheat gently on low heat, adding a splash of milk or broth to loosen. Avoid boiling when reheating, which can cause separation.

For longer storage, you can freeze for up to a month, but texture is best fresh or refrigerated. If freezing, thaw overnight in the fridge and reblend briefly before reheating.

Benefits of This Recipe

High in protein: Cottage cheese and Greek yogurt add serious protein without relying on heavy cream.
Lighter but satisfying: You get the rich mouthfeel you want, with less saturated fat overall.
Budget-friendly: Everyday ingredients stretch into multiple servings.
Quick and reliable: Ready in about 15–20 minutes, and it’s hard to mess up if you keep the heat gentle.
Versatile: Pairs with pasta, zoodles, spaghetti squash, chicken, shrimp, or roasted vegetables.

Common Mistakes to Avoid

Overheating the dairy: High heat can cause curdling. Keep the sauce at a gentle simmer on low.
Skipping the blend: Blending cottage cheese creates the silky texture.
Don’t shortcut this step.
Using pre-grated Parmesan: It often contains anti-caking agents and won’t melt as smoothly. Freshly grated is best.
Adding lemon too early: Stir lemon in at the end to avoid curdling and keep the flavor bright.
Not seasoning enough: Taste as you go. The right salt level makes the sauce pop.

Overhead shot of high protein alfredo sauce on pasta

Recipe Variations

Extra protein boost: Stir in shredded rotisserie chicken or sautéed shrimp at the end.
Spinach Alfredo: Fold in a few handfuls of baby spinach until wilted.
Adds color and nutrients.
Mushroom and thyme: Sauté sliced mushrooms in the butter first, then proceed with garlic and the rest.
Roasted garlic: Swap raw garlic for mashed roasted garlic for a sweeter, mellow flavor.
Gluten-free: This recipe is naturally gluten-free if your broth and cornstarch are certified GF.
Lactose-lighter: Use lactose-free milk and lactose-free Greek yogurt; many cottage cheeses have lower lactose, but check labels.
Herb-forward: Add chopped basil or chives right before serving for a fresh finish.
Spicy Alfredo: Stir in crushed red pepper or a dash of hot sauce.

FAQ’s For High Protein Alfredo Sauce

Can I make this without a blender?

You can, but the texture may be slightly grainy. If you don’t have a blender, whisk the cottage cheese vigorously or use an immersion blender right in the pot before you add Parmesan. A food processor also works.

What pasta pairs best with this sauce?

Fettuccine is classic, but penne, rotini, or rigatoni catch the sauce nicely. For lighter options, try zucchini noodles, chickpea pasta, or spaghetti squash.

Will Greek yogurt curdle?

Not if you keep the heat low and avoid boiling. Gentle heat and constant whisking are key. Add lemon near the end to minimize any risk.

Can I use only Greek yogurt and skip the cottage cheese?

You can, but the sauce may be tangier and slightly less rich. If you go this route, use full-fat Greek yogurt and be extra careful with heat. You might need a touch more Parmesan to balance flavor.

How do I thin the sauce if it gets too thick?

Whisk in warm milk or broth a splash at a time until it reaches your desired consistency. Season again if needed.

Is there a way to make it dairy-free and still high protein?

For dairy-free, use unsweetened cashew milk, dairy-free butter, and a vegan Parmesan alternative. For protein, blend in soft tofu for body. The flavor will differ from classic Alfredo, but the texture can be very close.

Can I meal prep this?

Yes. Store the sauce separately from pasta for best results. Reheat gently with a splash of liquid and toss with freshly cooked pasta or protein right before eating.

How much protein does it have?

It varies by brand, but roughly, each 1/2 cup of sauce can provide 10–15 grams of protein thanks to cottage cheese, Greek yogurt, and Parmesan. Check your labels for precise numbers.

In Conclusion

This Creamy High Protein Alfredo Sauce gives you everything you crave—comforting richness, a glossy finish, and deep flavor—without relying on heavy cream alone. With a simple blend-and-simmer method, it’s an easy weeknight win that still feels special.

Keep the heat low, season well, and you’ll have a sauce that turns any pasta or protein into a satisfying meal. Make it your own with add-ins, and enjoy a better-for-you take on a classic favorite.