Description

This Healthy Alfredo Sauce is a creamy, protein-rich, easy recipe made with cauliflower, cottage cheese, Parmesan, garlic, and milk for a lighter twist on classic Alfredo. It is perfect for quick dinner, healthy pasta night, easy dinner ideas, meal prep sauces, food ideas for busy weeknights, and a comforting creamy sauce that tastes rich without relying on heavy cream.

Ingredients

2 cups cauliflower florets

1 cup low-fat cottage cheese

3/4 cup milk

1/2 cup freshly grated Parmesan cheese

3 cloves garlic minced

1 tablespoon olive oil

1/2 cup low-sodium vegetable broth

1 tablespoon lemon juice

1/2 teaspoon salt

1/4 teaspoon black pepper

1 pinch ground nutmeg

1 tablespoon chopped fresh parsley optional

Instructions

1. Steam or simmer the cauliflower until very tender, then drain well.

2. Warm the olive oil in a small skillet over medium-low heat and cook the garlic for 30 to 60 seconds until fragrant.

3. Add the cauliflower, cottage cheese, milk, Parmesan, garlic, vegetable broth, lemon juice, salt, pepper, and nutmeg to a blender.

4. Blend until completely smooth and creamy, scraping down the sides as needed.

5. Pour the sauce into a saucepan and warm over low heat, stirring often.

6. Add extra milk or broth if you want a thinner sauce.

7. Toss with hot pasta or serve over chicken, shrimp, roasted vegetables, or baked potatoes.

8. Garnish with parsley and extra black pepper if desired.

Notes

Do not boil the sauce after blending. Keep the heat low and stir gently so the cottage cheese and Parmesan stay smooth instead of turning grainy.

Prep Time: 10 minutes
Cook Time: 15 minutes
Category: Sauce
Method: Stovetop
Cuisine: Italian-inspired

Nutrition

Serving Size: 1/2 cup
Calories: 95
Sugar: 3g
Sodium: 310mg
Fat: 5g
Saturated Fat: 2g
Unsaturated Fat: 3g
Trans Fat: 0g
Carbohydrates: 6g
Fiber: 2g
Protein: 8g
Cholesterol: 12mg

Keywords: healthy alfredo sauce, light alfredo sauce, cottage cheese alfredo, cauliflower alfredo sauce, easy dinner, healthy pasta sauce, quick dinner ideas, creamy pasta sauce