Protein Alfredo Sauce

The creamy, indulgent alfredo you love — rebuilt with protein and real ingredients.
Traditional alfredo is essentially butter, heavy cream, and parmesan. Delicious, but it won't do much for your blood sugar or your macros. This version swaps the heavy cream for blended cottage cheese, delivering a sauce that's just as rich and silky — but packed with protein and made from whole, clean ingredients.
It's a perfect example of the Elevation Health philosophy: you don't have to give up the foods you love. You just learn to make them work for your body instead of against it.
Use it anywhere you'd use classic alfredo — chicken alfredo, pasta bakes, carbonara-style dishes, or as a creamy base for vegetables.

Ingredients:

2 cups (16 oz) low-fat cottage cheese
½ cup grated Parmesan cheese, plus more for serving
½ cup 2% Fairlife milk
1 garlic clove, roughly chopped (about 1 tsp)
Kosher salt, to taste
Mediterranean or Italian herb blend, to taste


Instructions:

1. Add all ingredients to a blender or food processor.
2. Blend on high until completely smooth and creamy, about 60–90 seconds. Scrape down the sides as needed.
3. Taste and adjust salt and herbs.
4. Use immediately over hot pasta or protein, or warm gently in a saucepan over low heat, stirring frequently. Do not boil.


Tips & Variations:

Chicken Alfredo: Toss with grilled or shredded chicken breast and your pasta of choice.
Carbonara-style: Add turkey bacon or pancetta, a crack of black pepper, and a sprinkle of extra parmesan.
Veggie base: Use as a sauce for zucchini noodles, spaghetti squash, or roasted vegetables.
Meal prep: Store in an airtight container in the fridge for up to 4 days. Reheat gently with a splash of milk to loosen.