Skip to content

High Protein Alfredo Sauce

Janahan Sivaraman
Janahan Sivaraman
1 min read
High Protein Alfredo Sauce
High Protein Alfredo Sauce With Pasta

A sauce so creamy, smooth, and cheesy it’ll piss off Italians. And satisfy Americans.
Per serving (makes 5 servings): 19g protein/8g fat/19g carbs OR 150 calories

I like to serve it with pasta and chicken. I’ll show you how to cook the chicken in a later post :)


  1. Weighing scale
  2. Blender
  3. Microplane


  1. 300g 0% cottage cheese
  2. 60g full fat cream cheese
  3. 40g parmesan
  4. 40g pecorino
  5. Zest of a quarter lemon
  6. 3 cloves of garlic
  7. 15g (1 tbsp) of water/almond milk/cream. It’s just to ensure the blender blade moves. Any of these are a fine choice
  8. Salt & pepper to taste
  9. 7g sodium citrate. Sodium citrate is an emulsifier. It’s the ingredient in nacho cheese that allows it to boil without curdling. This will ensure when it’s re-heated, it’ll keep its smooth texture.
  10. Parsley for garnish


  1. Grate the cheeses
  2. Weigh out all the ingredients into a blender


  1. Blend the ingredients until smooth
  2. If pairing with pasta, be sure to cook the pasta 1 minute less than the box says. Save 1-2 TBSP of the water the pasta cooked in (per serving) to mix through when heating. The sauce will coat the pasta better. The extra minute of cooking the pasta needs will be done with the alfredo sauce and pasta water

Janahan Sivaraman Twitter

Secrets to growing your career in Tech. Learning 2 languages "by ear". Recipes.


Related Posts

Members Public

Amma's Shrimp Curry

By measuring out the oil and coconut milk ahead of time, it's possible to make a high protein, lower calorie version of Amma's Shrimp Curry. This is a common strategy I employ with fats to control for total calories. Per serving (makes 4): * 45g protein/10g fat/0g carbs * 320

Amma's Shrimp Curry