Healthy Alfredo Sauce Recipe
Yes!!! I finally did it! I created a delicious, healthy alfredo sauce recipe!!!
Did you know that Alfredo sauce as we know it today in America, actually isn’t Italian at all? The sauce we know and love here is actually and American creation!
While a version of Alfredo sauce reportedly started off in Rome, the recipe made its way here to the states and evolved into what we know as Alfredo sauce today.
What Makes This Alfredo Sauce Healthy?
I’m glad you asked! Traditional Alfredo sauce is usually a heart attack on a plate. It has tons of saturated fats. But this recipe is just a little different.
This recipe uses cottage cheese! And while it will still have a few saturated fats (hello dairy!), this is far healthier than anything you’ll ever get at a restaurant or from a jar. The fat and calories are significantly reduced here.
What You’ll Need
- 4 cups cottage cheese – You can try low fat, but full fat will work best here. Some folks have had success with fat free cottage cheese, but any fat free dairy is very highly processed. So choose what feels right to you.
- 1/2 cup grated parmesan cheese – Do not use Kraft parmesan for this. It won’t work well and is very highly processed stuff. Opt for real, grated parmesan. Don’t use shredded because it will take longer to melt which may end up causing separation from overheating.
- 1 tbsp. garlic powder – 1 to 2 tsp. if you have to talk to people the next day.
- 1/4 cup milk + some on reserve – Having a little milk on reserve will allow you to quickly and easily adjust consistency in your sauce.
How To Make Healthy Alfredo Sauce
- This recipe requires a double boiler. I have also figured out that some brands of cottage cheese do not work as well as others. So you may have to experiment a little bit. I used cottage cheese from Trader Joe’s.
- Add all ingredients to a double boiler and turn on the heat. DO NOT BRING THIS TO A STRONG BOIL! Keep the heat well controlled. You want a slow melt.
- As the mixture begins to warm, blend in the pot with a hand blender.
- Blend till smooth, and the continue to warm until it’s nice and hot.
- Pour about a half a cup over your pasta and serve.
Making Healthy Fettuccini Alfredo
Once this sauce is made, you can ladle it over some whole grain fettuccini. And if you really want to up the health level, add some lightly steamed broccoli and baked chicken breast for a healthy chicken broccoli fettuccini!
More Healthy Sauce Recipes
Healthy Alfredo Sauce Recipe
Healthy Alfredo Sauce Recipe
Equipment
- Double boiler
Ingredients
- 4 cups cottage cheese
- ½ cup grated parmesan cheese (Real, grated parmesan. Not Kraft)
- 1 tbsp. garlic powder (1-2 tsp. if you have to talk to people the next day)
- ¼ cup milk + some on reserve
Instructions
- This recipe requires a double boiler. I have also figured out that some brands of cottage cheese do not work as well as others. So you may have to experiment a little bit. I used cottage cheese from Trader Joe's.
- Add all ingredients to a double boiler and turn on the heat. DO NOT BRING THIS TO A STRONG BOIL! Keep the heat well controlled. You want a slow melt.
- As the mixture begins to warm, blend in the pot with a hand blender. Blend till smooth, and the continue to warm until it's nice and hot.
- Pour about a half a cup over your pasta and serve.
Don’t forget the cracked pepper. 😉
I gotta try this, thanks for this recipe, (And this blog!)
Oh yes! Silly me! Gotta have the pepper!
Thanks for the reminder!
What kind of cottage cheese are you using? None that I’ve seen around here is particularly clean. All kinds of starches and modifiers in it.
I buy the organic stuff at Trader Joe’s. Hope that helps!
Thanks I’ll have to check that out. I had given up regular cottage cheese because of the fat and the non fat has al kinds of crud in it. :))
This is fantastic. I really enjoy your recipes. Thanks!
Thanks! It was great to have you stop by!
Have a fabulous day!
I tried this and when I heated my sauce it separated did it do that to you or did I do something wrong.
thanks
No, I didn’t have that problem. Perhaps you had the heat to high or let it get to hot overall. Just warm it enough to get it hot and remove it from the heat.
UPDATE: Be sure you are heating this in a pot as you make it. If you blend everything while it’s cold, it will separate.
It is hard for me to buy Organic foods where I live. So I am still having to use just plain low-fat cottage cheese from the store. I had trouble with this recipe separating, too. I do not have a hand blender and could it get it to blend easily. The only time it seemed okay was when it was hot.
Hi Angie,
Yes, this does have to be warm or hot to stay together, otherwise it separates. Heat is the key to this recipe. Try putting it through whatever blender you have, and then heating it in a pot. It should come together for you.
Let me know how it works for you,
Tiffany
I’ve tried this recipe 3 times and I had the same problem with my cottage cheese separating. I tried different heats and different methods. I tried blending it all first then putting it on heat, i tried heating only the cottage cheese then adding the cheese…and exactly as the instructions say. I don’t know whats wrong 🙁 i’m so sad
Val – Hmmm. I think the trick is to “melt” the cottage cheese. A little separation is normal. Unless your really getting a huge amount of separation, chances are you’re getting pretty close to getting it right. Can you describe the separation for me? I have a feeling what most folks are experiencing here is the normal look of the cottage cheese. Not actual separation. But I could be wrong. Have you also tried other brands of cottage cheese?
I made this last night and it was delicious!
Daphne – I’m glad you liked it! Some folks have had issues with separation, but others have complete success. Thanks for the link-back!
Tiffany, what type of Parmesan cheese are you using for this recipe? Is it the powdered type of grated Parm? I tried with “fresh” grated Parmesan (from Kraft, in a bag) and it does not work for this recipe. It just turned into a gooey sticky mess that doesn’t blend at all. I guess I should’ve checked first :S
Stephanie – Yes, the powdered kind. I buy mine fresh at Trader Joe’s. The Kraft kind is not clean. I will update the recipe with that information. Thanks for pointing out that discrepancy!
Thanks for the tip on the Kraft. I’ll have to find some clean stuff!
I was super excited to try this recipe, since fettachini is one of my family’s favorites. I also had a big gooey mess. I followed the directions exactly and was disappointed! I guess when I make fettachini, it will be using the regular cream and cheese.
Diane – What brand of cottage cheese are you using? What % fat? If I could get some specifics from folks who have issues with the recipe, maybe I can narrow down where the problem is. Thanks.
I am anxious to try this tonight. I hope it works for me 🙂 Any change in something other the cottage cheese? My mom can’t have salt and she can’t eat cottage cheese, just curious!
Thanks
Mar
Mariann – I know there are some varieties of low sodium cottage cheese, but other than that, you could always try yogurt. Not sure though. Wish I could be more help with that!
Thanks for the suggestion. I made this last night using cottage cheese and it was amazing! It worked great for me, no problems. My hubands loved it, and so did my 4 1/2 year old daughter! Thanks for everything that you do! This was so super yummy!
Mariann – Fantastic! So glad you enjoyed it!
So what percentage of fat am I looking for in TJ’s organic cottage cheese (or do they only have one)? Also, I get TJ’s romano/parmesan grated cheese in the green container. I assume that is not the one you are talking about. Is the fresh powder type in the deli section of the store?
Prayerbear – I shop at TJ’s as well. I used the organic low fat cottage cheese. I also get the parmesan you mentioned with the green band around the top.
Can you grate a wedge of Parmesan or does it have to be the packaged kind? I want to make this tonight, but have only the chunk of cheese, don’t usually buy the powdered kind.
Jodi – The thing with this recipe (my one problem child) is that you have to keep the heat very very low and warm everything slowly. The reason I used the powdered stuff is so it doesn’t have to spend extra time on the stove melting. The cottage cheese is very delicate when it’s warmed. It can go from sauce to separated mess in about 2 seconds. So I really do suggest the finer grind. If you have a processor and the cheese is a bit on the dry side, you could potentially make your own.
OK thank you. We have a mini processor that should work. I’ll let you know what we all think. Except for our youngest who won’t even try anything that has a sauce-says he doesn’t like it “dirty”.
Jodi – Yes! Let me know how it turns out!
Lovely, beautiful sauce. Thank you so much for this. I used a double boiler to heat/re-heat it and an immersion blender. Also I used fresh garlic; 2 large cloves squeezed through my garlic press. It was delightful, soft and smooth with a wonderful light texture. Regular Alfredo sauce to me seems much too heavy, like lead in the belly if more than a spoonful or so is eaten. This is perfect!
We had whole grain pasta, steamed broccoli, some locally made (and clean) sausage with leftover roasted Muscovy duck, onions and roasted red peppers. Your sauce was excellent drizzled over all. Thank you, thank you!
Jodi – Yay!! I’m so glad it worked out for you! Maybe the double boiler is the key! Your dinner sounds lovely!
wow, that sounds like a yummy meal! excited to try the double boiler! Thanks!
Your comments about heating it slowly gave me the idea to use a double boiler. It worked perfectly.
Jodi – You’re amazing! Thank you so much!
Tried this one tonight. Used the recipe as is, and it turned out great for me! Made some Spelt linguine, with mushrooms, scallops, and red peppers with the sauce on top….Yum! I will definetly make this one again, Thanks again for the great recipes.
Laura – Fantastic! So happy you enjoyed it. (And even happier it worked for you! Ha!)
INCREDIBLE! My husband and I have been doing a 10-Day Cleanse program, and while I cut a couple corners, this is obviously much better for you than true alfredo sauce, and it was a huge “win” with my hubby!!
Amy – I’m flattered, and so happy you enjoyed the recipe!