High-Protein Alfredo Sauce

Ingredients

• 1 cup Low-fat cottage cheese
• 2 Hard-boiled eggs (Large eggs, peeled)
• 0.333 cup Parmesan cheese (Finely grated)
• 0.75 cup Milk (Use your preferred milk)
• 0.5 tsp Cornflour (Optional; helps thicken the sauce)
• 1 tsp Garlic powder
• 0.5 tsp Italian seasoning
• 0.5 tsp Salt
• 0.25 tsp Black pepper
• 120 g Edamame pasta (Optional serving suggestion; the creator used 120 g cooked pasta per serving. Regular pasta may be substituted, and cooked chicken breast may be added.)
• Pasta water (Add a splash if needed to loosen the sauce after tossing with pasta)

Steps

1. 1

   Place the cottage cheese, peeled hard-boiled eggs, grated Parmesan, milk, optional cornflour, garlic powder, Italian seasoning, salt, and black pepper in a blender.

2. 2

   Blend until completely smooth and creamy. Scrape down the sides if necessary so no cottage cheese or egg remains unblended.

3. 3

   Pour the blended sauce into a saucepan and set it over medium-low heat.

4. 4

   Cook for 3–5 minutes, stirring frequently, until the sauce is warmed through and slightly thickened. Do not allow it to boil, as boiling may cause the dairy to separate.

5. 5

   Add the warm sauce to your favorite cooked pasta and toss until evenly coated. Add a splash of reserved pasta water if the sauce is too thick.

6. 6

   For the creator’s suggested version, serve the sauce with approximately 120 g cooked edamame pasta per person. Regular pasta may be used instead, and cooked chicken breast can be added for extra protein.

Notes

The listed ingredients and nutrition are for the sauce only; the creator gives approximately 560 kcal, 60 g protein, 20 g carbohydrates, and 27 g fat for the entire sauce. The sauce can be meal-prepped and portioned with pasta. If using edamame pasta for the first time, start with a modest serving because it may cause digestive upset for some people.

Nutrition per serving

• main
• sauce
• Italian-inspired
• high-protein
• meal-prep
• vegetarian
• stovetop
• blended