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.
This sounds so yummy! I’ve tried one in the past that was similar, but you don’t heat it, you just toss it with your hot noodles. You whirr a couple garlic cloves in the food processor, add 1c cottage cheese and 1c sour cream, and blend until smooth. Then you let it sit at rt for a little bit before you toss it with the noodles! It was delish! Is sour cream clean?
Janet – That does sound good! Sour cream is one of those things that you have to decide on for yourself. Tosca Reno would say that regular sour cream is not clean because it is too high in fat. Many clean eaters choose the low fat variety, however, there are chemicals in the low fat version that are not in the regular, higher fat version. So if you must have sour cream, the choice is yours. More fat, or more chemicals (which kind of defeats the purpose of clean eating in my mind, but again, it’s a personal choice.) I’ve found that greek yogurt is an excellent replacement in most cases.
Any tips for someone who doesn’t own a double-broiler?? Thanks!
Tami – You can put a small pot inside of a larger one with water. Or even just a metal bowl in a pot of water will work.
I made this tonight, delicious, no problems with separating whatsoever (without a double boiler) I made it with spinach and chicken. Thanks!
Darla – That’s fabulous! I didn’t use a double boiler either, but apparently for some people it’s necessary. I think it probably depends on the brand of cottage cheese. But I’m so happy you enjoyed it!
Finally tried this and it turned out great and really easy! All the comments made me worry that it was going to be difficult. But I just cooked it on low heat until it was warm then threw it the blender and it was perfect. Husband and our two boys enjoyed very much!
Madison – Fantastic! I think it comes down to the type of cottage cheese used. It’s the only thing that could possibly be making any difference. But I’m so happy you enjoyed it!
THIS WAS FANTASTIC! A NEW FAVORITE!
My 14 year old daughter and her boyfriend made this for my husband and me last night for a “Valentine’s Day Dinner”…it was incredible! They tossed in some grilled chicken breast and steamed broccoli right before adding the sauce to the pasta. They cooked the sauce in a make-shift double boiler (small pot inside a large pot) – thanks to your readers tips – and it turned out great! They used fresh grated garlic and dried basil and rosemary. The flavors were fabulous! I couldn’t get over how creamy and delicious this was…and it’s CLEAN! I never would have guessed there could be a clean, low-fat, good for you Alfredo sauce! YOU ROCK! We will be making this on a regular basis.
Kimber – That’s wonderful! I’m so happy you all enjoyed it! (I miss is so much since having to give up dairy!)
I can’t wait to try this. I also wonder if it would be good with tofu. I went to a Whole Foods cooking class recently and they put 1 package of Firm Silken tofu and 1 container of roasted red peppers (16oz drained) into a blender to make it smooth. Then added it to cooked bowtie pasta in a skillet to warm it. It was sooooo yummy. Like a pink Alfredo sauce. I would probably add some other things like garlic and crushed red pepper to spice it up though. So are the roasted red peppers in a jar clean? I wasn’t sure because I think they are packed in oil maybe?
Angela – It might work, but you won’t get that “cheesy” consistency. As for the peppers, you’d have to read the ingredient list to see if they are clean. Enjoy!
Tiffany– what brand/ % fat cottage cheese should be used for this? Thanks!!
Katrina – It’s been so long, I can’t remember the name (I don’t eat dairy any more). It’s the organic stuff at Trader Joe’s though. It’s the only organic brand they have. Hope that helps!
Just finished eating this…SOO GOOD! It was a bit lumpy but didn’t bother me at all. I’ll try the double boiler next time! Thanks for the recipe!
Whatev15 – Yes, I think you’ll find that with a double boiler, it will melt completely. Glad you enjoyed it!
I used part cottage cheese and part greek yogurt. i just made a small batch for myself. I didn’t get it pureed enough, but I pureed it before cooking and then cooked in a double boiler. Worked good. I love fresh garlic, so I used fresh. Threw in some cooked broccli and it was yummy!
Stephanie – Oh… that DOES sound good! Yum!
How long can I store this sauce? I made too much by accident lol. Thanks
Kat – It didn’t last long here, so it’s tough to say. I would venture a guess that it won’t keep for more than a couple of days. Also guessing that it will probably separate on you as it cools. Gently rewarm over low heat.
Mary – Awww, what a nice compliment! Thank you!
Yum! thanks for the suggestion!
Tried this tonight but substituted plain yogurt as I didn’t have cottage cheese. Still came out good but i added dried cranberries in the blender. I will try your way soon! Thanks!
Matt – What an interesting combination!
Irresistable – Glad it all worked out!
Katie – Haha!!! That’s wonderful! Glad you enjoyed it!
Brainne – Haha!! That’s wonderful! Try adding a little chopped, fresh basil next time. Delish!
Stephanie – I get the low fat, organic cottage cheese at Trader Joe’s.
Anita – Was the pasta cold? How long did you cook the sauce for?
Anita – Try a different cottage cheese. It could be the brand you are using.
Anita – I would try a different brand of cottage cheese.