Healthy Alfredo Sauce Recipe

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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!

Healthy Alfredo Sauce in a serving bowl with a scoop of parmesan sitting to the side of the bowl.
Copyright: alex9500 Photo

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

Copyright Information For The Gracious Pantry

Healthy Alfredo Sauce Recipe

Healthy Alfredo Sauce in a serving bowl with a scoop of parmesan sitting to the side of the bowl.

Healthy Alfredo Sauce Recipe

If you love alfredo sauce but don’t love how unhealthy it is, give this version a try! 
4.46 from 87 votes
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Course: Side Dish
Cuisine: American
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 8 servings (4 cups, approximately)
Calories: 148kcal

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.

Notes

Please note that the nutrition data below is a ballpark figure. Exact data is not possible.

Nutrition

Serving: 0.5cup | Calories: 148kcal | Carbohydrates: 5g | Protein: 15g | Fat: 6g | Saturated Fat: 3g | Cholesterol: 25mg | Sodium: 511mg | Potassium: 157mg | Sugar: 3g | Vitamin A: 225IU | Calcium: 173mg | Iron: 0.2mg

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151 Comments

  1. graciouspantry says:

    She’s talking about the double boiler. There is no water added to the ingredients.

  2. I have sort of a silly question. The recipe says it makes approximately 4 cups and at the end it says to at about a 1/2 cup to pasta and serve. Is it 1/2 c to an EACH serving or is that for say 1/2 cup per family of 4’s pasta? Do you refridgerate what is left? And would the entire recipe be enough for about 8 servings? Sorry if this was confusing!

    1. It’s 1/2 cup pasta to each serving of sauce. I’m sure you could work it into 8 servings just fine. You can put it in the fridge, but treat it like guacamole so it doesn’t get brown.

  3. 5 stars
    I love love love this! I used an alternative double boiler with two pots and it turned out perfect! Making it for my boyfriend for V-day!

  4. 5 stars
    The double boiler worked wonderfully! And I used a magic bullet to blend everything. Thank you so much-this recipe was absolutely delicious!

  5. 5 stars
    I blended the ingredients prior to warming it up, then tossed it right over my hot pasta. I thought it was great! Thanks for the easiest alfredo sauce I can make.

  6. 4 stars
    I really hate cottage cheese, but I love this recipe! Even using a double boiler, there was a lot of separation as the dish cooled down, so I just had to eat quickly (like that’s a problem, lol). I will definitely be making it again and it’s so nice to find a healthier version of alfredo sauce.

    1. Jennifer – Glad you like it! In my experience, the brand of cottage cheese tends to make a difference. So maybe try a couple different brands till you find the one that works best.

  7. 4 stars
    I made this tonight and I new people had problems so, I was really careful. The sauce in the pot was perfect but when I added it to the pasta and mushrooms it separated back into a cottage cheese look. It still tasted really good though!

  8. Teresa W. says:

    5 stars
    I love how this turned out, but how do I reheat???

  9. 5 stars
    I’ve been a bit hesitant to try this based on the reviews, but it sounded so yummy I had to give it a try.

    I didn’t use a double boiler but figured low and slow was the way to go. I put all the ingredients in a sauce pan and let it go at about 2-3 on my electric stove top. By the way, I used 4% cottage cheese, freshly grated Romano, minced garlic, and original (not vanilla) soy milk. Once it started warming up, I stirred it occasionally for about 5-7 minutes. I tried the immersion blender but it wanted to splatter all over so I poured the mixture in the blender for about 2 minutes, then poured it back in the saucepan. The consistency seemed a bit thin (I typically don’t measure by the way – just eyeball) but by the time I poured it into my grilled chicken strips, slightly steamed broccoli, and ziti, and stirred, it was not a problem. This is a fantastic way to have clean Alfredo sauce without all the fat. Total time to prepare the sauce was about 10-12 minutes. Delish!!!

    1. Lynn – Thanks for the feedback! I know this recipe can be a bit touchy, but if you get it right, it’s really, really good! Glad it all worked out!

  10. 5 stars
    I made this for my family last night and it was délicieux!! I made a makeshift double boiler, and subbed one cup of the cottage cheese with one cup of non fat Greek yogurt. I also added a bit of nutmeg and finely chopped fresh parsley.
    I mixed in some smoked salmon and served it over steamed broccoli and sauteed mushrooms.
    I did notice as the sauce got quite hot it was threatening to separate, but I removed it from the heat just in time. This is such a fabulous idea and recipe and I will absolutely be adding it to my culinary répertoire!

  11. Can’t wait to try this tonight. Do you think I could make it in advance and then reheat to serve (with the double boiler)?

  12. Danielle Hesse says:

    5 stars
    Just to let you know your recipes are a God send,
    as a broke college student in the nursing program I have neither the money nor time to cook great meals all of the time, however your recipes are not only affordable but time saving as well, I appreciate all you do, thank you!

  13. frenchmoca says:

    5 stars
    I was discouraged after reading all of the comments about the sauce not turning out correctly. I don’t own a double boiler and I don’t really have pots big enough to double up and create a faux double boiler. not to mention that I did not get the powdered Parmesan cheese, instead I bought a block of Romano cheese. I took a shot at it and it turned out absolutely beautifully. I just made in the pot as the directions say I did not attempt the double boiler method. I use organic cottage cheese I can’t recall what brand off hand. I ported over whole wheat noodles and topped it with organic grape tomatoes and baby spinach. Even my teenage boys absolutely loved this dish. Thank you for sharing this recipe. amazing!

  14. Allison King says:

    4 stars
    Hi, I just made this sauce using a bowl over a pot of water, or the double boiler method and it worked for me. Once the water started to boil I took the bowl off the heat and blended with no issues. I did use grated garlic I stead of powdered and it’s so very garlic. But, it’s all good b/c I live garlic. I used Low Fat cottage cheese that I bought at Costco and parmesan cheese I bought at Costco too, not in powder form. So far so good. I added about 15 grounds of pepper and I just put it into a container to go in the refrigerator. So we’ll see how long it lasts. Thanks. I hope someone reads what I did and I hope it helps 🙂

  15. Ooooo I can’t wait to try this with some spaghetti squash

  16. Jacqueline says:

    5 stars
    I made this tonight. Amazing! I loved it, & proceeded to tell too many of my girlfriends about it. I used the double boiler–no problems at all, just delicious, creamy, cheesy, comfort-food goodness. Thank you!

  17. I was thinking about making this for dinner tonight, but making it this morning ahead I time… Do you think I could make it without heating it up first? Just blend it all together cold?

    1. Devin – This is a very touchy recipe, and to be honest, I haven’t tried it cold, so I can’t really say. I’m sorry…

  18. 3 stars
    I made this for my hubby tonight and he loved it! It did separate on me though. I was thinking this might work in my blendtec using the soup button.

    1. Romaida – It’s possible. But what I’m finding is that the brand used is typically the issue. I’m still trying to nail down what brands do and don’t separate. I used the organic stuff from Trader Joe’s.

  19. I have a question about this I can’t stand cottage cheese at all. Is there any way to use riccotta cheese instead?

  20. 5 stars
    I used the recipe but I started with roasting my garlic then adding it to the cottage cheese in the blender. I blended the two then added the milk. I transferred to a pan for heating just prior to serving. YUMMMY!!!!

  21. 1 in 100 CHD Awareness says:

    This sounds amazing and the reviews are pretty great! Looks like the only issue is with separation, not unlike a regular alfredo sauce when you try to reheat it. I’m wondering if it could help by setting your ingredients out prior to using them, as if you were making a cake. Set out your chilled ingredients 30-60 minutes before using so they’re not so cold. I may have to try it that way. I’ve been looking for a clean alfredo recipe that doesn’t use cauliflower and this may be just the thing!

    1. 1 in 100 – It may, I’m not sure. The only thing I’ve figured out is that the brand makes a difference. But let me know what you find out! 🙂

  22. 1 in 100 CHD Awareness says:

    I tried this tonight and it’s wonderful! No issues with separation. I used Daisy brand cottage cheese since I wasn’t near a store that carries organic brands, 2 cloves of fresh garlic and the half cup Parmesan. I also added broccoli and rotisserie chicken. to the fettuccine.
    I added all sauce ingredients together in my food processor and let it run on high for about 2 minutes to thoroughly incorporate it all, then very slowly brought the sauce to a little warmer than room temp on the stove. When I added the sauce to the noodles, broccoli and chicken, it warmed it up to the perfect temperature. Hubby, who doesn’t like cottage cheese, loves this sauce!

  23. Stephanie says:

    Loved this recipe along with my hubby and picky teenagers! Very filling! I blended the Kraft Simple cottage cheese first in the food processor then mixed the rest of the ingredients along with basil and a dash of Italian Seasoning. Put it in sauté pan on lowest heat and continually stirred. Keep it very low and let it slowly heat up. After heated through I added sautéed spinach, mushrooms and chicken. I served it over whole wheat pasta!

  24. I’ve learned when doing cheese sauces, that using evaporated milk also helps with milk not separating. I’m not sure if evaporated milk is clean eating. If not good to know, if it is awesome.

  25. 5 stars
    I just tried this recipe for lunch and it was super!