Homemade Southwest Sauce: A High-Protein Copycat Recipe
How to make Southwest sauce that’s healthier and more flavorful than any copycat Subway chipotle version? Start with this simple, higher protein recipe.
I take simple ingredients and create your new favorite sauce you will want to put on everything. From salad dressing for salad greens and grain bowls, a spread for wraps or sandwiches or a delicious dip for breaded mushrooms or roasted veggies, this dressing is so versatile! One of my favorite applications is as a sauce for roasted sweet potatoes and baked sweet potato fries!
This sauce is healthy with 4g of protein per serving, delicious and is the perfect sauce for you to try today!
Three Reasons I Love This Southwest Sauce
Protein Boost: This sauce adds creaminess and extra protein from blended cottage cheese, helping you feel full and satisfied.
Meal Prep Friendly: It’s perfect to make ahead and keeps well in the fridge, ready to grab and use when you need it.
Quick and Easy: All the ingredients are easy to find and it comes together in about 5 minutes.
Sauce Tip!
Let this Southwest Sauce rest for 1 to 2 hours before serving so the flavors can blend together. It’s the same idea as letting ranch, dill pickle dip, or spinach artichoke dip sit for a bit, worth it for the best flavor. You can store this sauce in an airtight container in the refrigerator for up to 5 days.
Tools Needed
Blender, food processor, or a mini blender like a Magic Bullet
I forgot to include the fresh lime!
Ingredients
This sauce is made with real-food ingredients that pack in flavor and protein without a long ingredient list.
Cottage cheese: A creamy, high-protein base that blends beautifully into a smooth sauce. I used a local PNW brand of cottage cheese Dairigold. Another one of my favorite brands is Good Culture.Â
Lime juice: Adds brightness and a fresh, citrusy tang.
**One of my favorite citrus hacks: If you are fresh out of limes you can swap for True Lime, 1 tbsp water + 1 packet of true lime is equivalent to 1 tbsp of lime juice.
Olive oil or avocado oil: For a smooth texture and dose of healthy fats. I love Graza Drizzle olive oil for this recipe.
Chili powder and cumin: Warm spices that give this sauce its classic Southwest flavor
Garlic powder and onion powder: For savory depth and no need to chop anything
Kosher salt (optional): Enhances all the other flavors
Adobo sauce (optional): Adds a smoky, spicy kick if you like a little heat
Water or milk (optional): Used to thin the sauce to your desired consistency
Ingredient Swaps and Additions
Swap cottage cheese with plain Greek yogurt for a slightly different texture
Use sour cream or mayo if you prefer a richer, tangier sauce
Add a chipotle pepper or pickled jalapeños if you want more heat
Try a splash of Worcestershire sauce for added depth of flavor
Use 1 tsp lime zest for more citrus flavor
How To Make Southwest Sauce: It is as easy a 1-2-3!
Add all ingredients to a blender or food processor.
Blend until smooth, about 15 to 20 seconds.
Taste and adjust seasonings to your liking.
**Optional: Add water or milk as needed to reach your desired consistency.
Recipe Tip: This sauce thickens slightly after chilling. If you think it is too thick after chilling you can add water or milk 1 tbsp at a time and mix until you reach your desired consistency.
How To Use This Sauce
This higher protein Southwest sauce is the kind of recipe that earns a permanent spot in your fridge. It’s creamy, smoky, and just the right amount of zippy. Here are a few of my favorite ways to use it:
Roasted Veggies: Drizzle over carrots, cauliflower, or broccoli for an easy flavor boost.
Potatoes (Any Style): Try it with baked, air-fried, or smashed potatoes for something craveable.
Grain Bowls: Spoon it over quinoa, rice, or farro with beans, greens, and roasted veggies.
Sauce for Protein: Tastes great on tofu, tempeh, grilled chicken, shrimp, or even leftover steak.
Salads: Thin it with olive oil, rice vinegar, lime juice or all three for a creamy, spicy dressing.
Sandwiches and Wraps: Spread on bread or tortillas to add flavor and moisture.
Tacos: A dollop works well with both plant-based and meat-filled tacos.
Chicken Nuggets: A fun dip for adults and kids, great with homemade or store-bought nuggets.
It’s one of those sauces you’ll start making on repeat because it pairs well with just about anything.
This creamy Southwest sauce blends cottage cheese with lime and warm spices for a higher protein drizzle, dip, or dressing that’s perfect for quick meals.
Garlicy Sweet Soy Glaze: Like Hello Fresh! & Inspired by Kecap Manis
Obsessed with that sticky-sweet sauce from your Hello Fresh meals? Now you can make a version of the Hello Fresh Sweet Soy Glaze at home! If you’ve been looking for a hello fresh sweet soy glaze recipe to recreate that bold, umami-rich flavor, this one’s for you.
Inspired by Indonesian kecap manis, this garlicky sweet soy glaze blends soy sauce, brown sugar, garlic, and ginger into a perfectly balanced sauce that’s sweet, salty, and savory.
Whether you keep it mild or add a spicy kick, this easy homemade glaze works with plant-based dishes or classic proteins—and once you try it, you’ll want to drizzle it on everything.
Three Reasons Why You Will Love This Recipe
First, the best part about this recipe is that it is super simple to make!
Second, sauces like this one elevate underrated dishes into a masterpiece. I use this recipe over raw cucumbers, fluffy rice, and with a crispy tofu dinner, but don’t stop there! The savory flavors of this tasty sauce elevate so many dishes.
Third, this recipe is inspired by a delicious Indonesian sauce, called Kecap Manis. Kecap Manis is a sweet, dark, and molasses-like sauce often used in Indonesian dishes like roasted chicken, grilled fish, and fried tofu.
Interested in more Indonesian recipes? I recommend exploring Marvella’s food blog What to Cook Today. This blog has an array of vegan, vegetarian, and flexitarian recipes. Marvellina previously worked as a Registered Dietitian and was born in Indonesia. She has many Indonesian recipes including a Easy Homemade Kecap Manis recipe!
Honey or maple syrup (for vegan): you could also use white sugar or coocnut sugar
Garlic: I prefer to use fresh but you could sub for garlic powder in a pinch
Fresh Ginger
Rice vinegar, white wine vinegar, or apple cider vinegar: for that tangy flavor
Optional ingredients: chili flakes, sesame seeds, or even a bit of sesame oil. For a thinner sauce use a tbsp water one at a time until desired consistency is reached.
How to Make This Recipe
In a small saucepan, on medium-high heat, combine all of the ingredients. Heat the mixture over medium heat, stirring occasionally to bring all the ingredients together. Continue to cook on medium heat for 4-6 minutes.
Once the sauce is thickened, it is time to remove from the saucepan from the heat. Then let the glaze cool.
Serve this recipe as a dipping sauce for spring rolls, drizzled over grilled proteins such as pork tenderloin, ground beef, baked tofu, vegetables such as blanched green beans, or with stir fried bell pepper, or simply spooned over buttery rice garnished with scallion greens.
Store leftovers in an airtight container in the refrigerator for about a week.
How to Store and Use for Meal Prep
Make a batch. Use it all week. This sweet soy glaze stores beautifully and tastes even better the next day.
Storage: Keep in an airtight container in the fridge for up to 1 week.
Reheat: Warm gently in a saucepan or microwave. Add a splash of water if it gets too thick.
Creative Ways to Use This Sweet Soy Glaze
This glaze isn’t just for stir-fries. Its rich, sticky, sweet-savory flavor can finish a dish or pair beautifully with something spicy like sriracha mayo.
Try it:
Drizzled over sushi rolls or cucumber boats
As a glaze for roasted or grilled chicken (or tofu)
Spooned over fragrant jasmine rice
Poured on top of grain bowls with a squeeze of lime
Served as a dipping sauce for salmon bites, dumplings, egg rolls, or fried wontons
Coating crispy tofu or chicken wings for a sweet-and-savory twist
FAQ (ask a dietitian!)
Is hoisin sauce the same as sweet soy sauce?
Hoisin sauce and sweet soy sauce are not the same. Hoisin, commonly used in Cantonese cuisine, is a combination of soybeans, garlic, chili peppers, sugar, and various spices including Chinese five-spice powder.
Sweet Soy Sauce, also known as Kecap Manis, is popular in Indonesian cuisine. Kecap Manis is made from soy sauce and sugar.
What makes glaze thick?
There are several ways in which you can make glaze thick. Below are my 3 favorite ways to thicken a glaze.
Reduction: Reduction is a culinary technique used to thicken and intensify the flavors of a liquid by simmering or boiling it, causing some of the water content to evaporate. This technique thickens and intensifies the flavors of a mixture such as soup, sauce, or glaze.
Cornstarch or flour: Adding cornstarch or flour to a glaze thickens it. The starches absorb liquid and created a thicker consistency when heat is involved.
Sugar: Sugar can thicken a glaze, like this Garlicy Sweet Soy Glaze. The sugar becomes more viscous and sticks as it cooks. You can use brown sugar, maple syrup, or honey.
Does sweet soy sauce have gluten?
Usually, Sweet Soy Sauce has gluten. Sweet soy sauce is made with soy sauce and regular soy sauce’s primary ingredient is wheat. However, you can make sweet soy sauce or this Garlicy Sweet Soy Glaze with Tamari or Gluten-free soy sauce.
Is there a sweet soy sauce substitute?
Other than making it yourself with either Marvella’s recipe or my Garlicy Sweet Soy Glaze recipe, there are several possible substitutes you may use depending on the recipe or dish.
Hoisin Sauce – A thick fragrant sauce often used in Cantonese cuisine.
Oyster Sauce – A viscous dark condiment made from oyster extracts. Oyster sauce is commonly used in Chinese, Thai, Malay, and Vietnamese culinary traditions.
Tianmian Sauce – A sweet sauce made from wheat, beans, and sugar often used in Northern and Northeastern Chinese cooking.
¼cuphoneyoption to use maple syrup, brown sugar, or coconut sugar
3clovesminced garlic
1tbsprice wine vinegar
1tspminced ginger
1tspred chili flakesoptional
1tspcornstarchsee recipe notes
Instructions
In a small saucepan, combine all of the ingredients. Heat the mixture over medium heat, stirring occasionally to bring all the ingredients together. Continue to cook on medium heat for 4-6 minutes.Â
Once the sauce is thickened, it is time to remove from the saucepan from the heat. Then let the glaze cool.
Serve this recipe over grilled meat, baked tofu, or vegetables.Â
Store leftovers in an airtight container in the refrigerator for about a week.Â
Notes
I use 1 tsp cornstarch to thicken this glaze. Option to continue to add cornstarch 1/2 tsp at a time and whisk until desired consistency is reached.If glaze becomes too thick, add 1 tsp of water and whisk until desired consistency is reached.Â
Easy Asparagus Pesto: Perfect For Pasta, Toast, and More!
Pesto comes from the Italian word pestare, which means to pound or crush, traditionally referring to a sauce made with garlic, nuts, cheese, and olive oil. This easy asparagus pesto puts seasonal asparagus front and center. Blended with garlic, lemon juice, Parmesan cheese, olive oil, and your choice of nuts or seeds, it’s bright, creamy, and packed with flavor.
I love using it on pasta, spreading it on toast, or pairing it with baked proteins like tofu or fish. It comes together quickly in a food processor and makes a simple, nutrient-rich sauce you’ll want to keep on repeat. This kind of flexible, veggie-forward recipe is what I reach for often as a flexitarian RD. It’s easy to prep, full of flavor, and simple to pair with whatever protein I have on hand.
Why I Love This Asparagus Pesto
There are so many reasons this asparagus pesto is a peso favorite. In addition to the following reasons, it’s simple, flavorful, and a fun way to highlight one of my favorite spring vegetables.
Great way to use a bunch of asparagus whether fresh from the market or sitting in the fridge
Perfect for leftover cooked asparagus that needs a flavorful second life
A unique twist on traditional pesto without any herbs or basil
Creamy texture from blended asparagus, Parmesan, olive oil, and nuts or seeds
Celebrates seasonal produce and brings fresh spring flavor to any dish
Seasonal Spotlight: Asparagus
Asparagus is one of the first signs of spring at the farmers market, and it’s one of my favorite veggies to work with this time of year. Whether you’re blending it into pesto or roasting it up for bowls and salads, here are a few reasons to enjoy it while it’s in season:
Best time to buy: Asparagus is at its peak from March through June. That’s when it’s the freshest, most flavorful, and widely available.
Budget-friendly tip: Seasonal asparagus is often more affordable, so it’s a great time to experiment with new ways to use it—like this pesto.
Local bonus: Buying in season means a better chance your asparagus is locally grown, which supports nearby farms and reduces the environmental impact of shipping.
Flavor matters: In-season asparagus has a naturally sweeter, more tender taste compared to out-of-season stalks, which can be tough or bland.
Meal prep tip: Make the most of asparagus season by roasting a big batch or doubling your pesto to use throughout the week in bowls, sandwiches, and snacks.
Ingredients For This Pesto
Fresh asparagus: The star of this recipe. Look for bright green stalks with firm tips. Trim the woody ends before cooking.
Garlic cloves: Adds depth and bold flavor. One or two cloves is plenty, but feel free to adjust to your taste.
Lemon juice: Brightens up the pesto and balances the richness of the cheese and olive oil.
Almonds: Add healthy fats, fiber, and a mild nutty flavor. Raw or toasted both work.
Almond tip: Raw or toasted almonds both work here, but be sure they’re fresh. Almonds can go rancid over time, if they smell sour or taste bitter, it’s time to toss them. For longer shelf life, store them in the fridge or freezer.
Parmesan cheese: Adds salty, umami-rich flavor and helps create a creamy texture. Choose a block and grate it yourself if possible.
Extra virgin olive oil: Adds richness and helps create that smooth, spoonable texture. Choose a brand you like and taste it before using.
Olive Oil Tip: It should taste fresh, slightly peppery, and pleasantly fruity. Since the flavor comes through in the final dish, using a good-quality oil makes a big difference.
How To Make Asparagus Pesto Recipe
​Preparing this asparagus pesto is straightforward and takes about 20 minutes. Here’s how to make it:​
Blanch the Asparagus:
Trim the woody ends from the asparagus spears and chop them into 1-inch pieces.​
Bring a large pot of salted water to a boil.​
Add the asparagus pieces and cook for 2–3 minutes until they turn bright green and are just tender.​
Immediately transfer the asparagus to a bowl of ice water to halt the cooking process and preserve the vibrant color.​
Optional: Toast the Nuts
While the asparagus cools, place your choice of almonds in a dry skillet over medium heat.​
Toast them for 2–3 minutes, stirring frequently, until they’re lightly browned and fragrant. Be careful not to burn them.​
Blend the Pesto:
Drain the cooled asparagus and place it in a food processor.​
Add the toasted nuts, garlic cloves, lemon juice, grated Parmesan cheese, and a pinch of black pepper.​
Pulse the mixture a few times to combine.​
With the processor running, slowly drizzle in the extra virgin olive oil until the pesto reaches your desired consistency.​
If the pesto is too thick, add a tablespoon or two of the reserved asparagus cooking water to thin it out.​
Adjust Seasoning:
Taste the pesto and adjust the seasoning as needed. You might add more lemon juice for brightness, extra Parmesan for richness, or a pinch of salt and pepper to enhance the flavors.
​Add ins and Substitutions
Feel free to adjust this recipe based on what you have or the flavor you’re going for. Here are a few easy swaps and extras to try:
Asparagus cooking water: Helps thin the pesto and blend everything together smoothly.
Lemon zest: Adds extra brightness and citrusy flavor.
Fresh basil: Optional, but great if you want a more classic pesto profile.
Other nuts or seeds: Almonds work great here, but you can swap them for pine nuts, walnuts, sunflower seeds, or cashews. Pine nuts are traditional in pesto but tend to be pricey, so sunflower seeds or walnuts are more budget-friendly options that still add great flavor and texture.
Pecorino cheese: A saltier, sharper alternative to Parmesan that adds extra flavor.
Vegan option: To keep it dairy-free, use nutritional yeast or a plant-based Parmesan. You can also skip the cheese entirely, just add a little extra lemon juice, garlic, and nuts or seeds to boost flavor and richness. A pinch of salt can help balance the missing umami.
Olive oil substitute: Avocado oil can work in a pinch but will slightly change the flavor.
Want more greens? Spinach and arugula both blend well into the pesto without taking over the flavor. Totally optional, but a nice twist if you have some on hand.
Flavor Hack: If you’re trying something new, start by swapping just one ingredient at a time. That way, you can keep the flavor balanced while still making the recipe your own.
Serving Suggestions
This asparagus pesto is super versatile and works well in both warm and cold dishes. Here are some of my favorite ways to use it:
Cold pasta salad: Toss with cooked and cooled pasta, grape tomatoes, and mozzarella for a quick, fresh, and balanced meal. Try it with my Orzo Pesto Recipe!
Warm pasta sauce: Stir into freshly cooked pasta for a light, flavorful sauce. Add a splash of olive oil or reserved pasta water to adjust the texture.
Serving bowl: Serve in a small bowl as a dip or spread with roasted potatoes, crackers, sliced veggies, or toasted bread.
Sandwich spread: Use it in sandwiches or wraps for a vibrant, flavorful alternative to mayo or hummus.
Pro tip: Don’t stop there! This pesto is perfect for pizza, added into a salad dressing, in grain bowls, or drizzled on eggs!
Storage Suggestions
Fridge: Store your asparagus pesto in an airtight container in the fridge for up to 4 days. The texture stays creamy, and the flavor actually improves after a day as everything melds together.
Next day tip: This pesto is even better the next day, so don’t hesitate to make it ahead for pasta, toast, or sandwiches throughout the week.
Freezer: To freeze, spoon the pesto into an ice cube tray. Once solid, transfer the cubes to a sealed container or freezer bag. This makes it easy to pop out a portion when you need it, no defrosting required. This is a great way to add flavors to sauces, soups, and pasta.
Storage tip: If the pesto separates a bit in the fridge, just stir it before using. A small splash of olive oil or water can help bring it back to your desired consistency.
Dietitian Approved Recipe
As a registered dietitian, I love how this simple sauce delivers both flavor and nutrition. Asparagus is rich in folate, vitamin K, and antioxidants. Blended with olive oil, garlic, and almonds, it creates a creamy pesto that also provides a good source of fiber with about 3.5 grams in just 1/4 cup. That’s a solid boost, especially from a sauce.
Fiber is one of those nutrients most people don’t get enough of, but it plays a big role in digestion, heart health, and keeping you full and satisfied after meals. Adding more fiber-rich foods like this pesto into your routine is an easy way to support overall wellness.
So, whether you’re spreading it on toast, tossing it with pasta, or spooning it over a protein, this recipe makes it simple to add more veggies and fiber to your day. It’s a flexible, plant-forward option that fits beautifully into a flexitarian lifestyle.
This creamy asparagus pesto is a fresh, spring-inspired twist on the classic. Made with blanched asparagus, garlic, Parmesan, olive oil, and almonds, it’s bright, versatile, and comes together in minutes. Perfect for pasta, toast, grain bowls, or as a sauce for your favorite protein.
Bring a large pot of salted water to a boil. Add chopped asparagus and cook for 2–3 minutes, until bright green and just tender. Immediately transfer to a bowl of ice water to stop the cooking. Drain well.
Blend the pesto:
Add the blanched asparagus, garlic, almonds, Parmesan, lemon juice, and lemon zest (if using) to a food processor. Pulse a few times to combine.
Add olive oil:
With the processor running, slowly drizzle in the olive oil. Blend until mostly smooth.
Adjust texture:
Add reserved asparagus cooking water, one tablespoon at a time, until the pesto reaches your desired consistency.
Season and serve:
Taste and season with salt and black pepper as needed. Serve immediately or store according to storage tips.
Notes
This recipe is flexible and can be adjusted based on what you have on hand. See the substitutions and add-ins section for ideas.
For a vegan version, omit the Parmesan and use nutritional yeast or plant-based Parmesan to add depth and flavor.
Nutrition note: Nutrition information will vary depending on exact ingredients and serving size. For personalized guidance, consult a registered dietitian.
Yield
This recipe makes approximately 1 1/2 to 1 3/4 cups of asparagus pesto, depending on how much cooking water and olive oil you use. That’s about 6 to 7 servings, with each serving being roughly 1/4 cup.
This Pickle Cottage Cheese Dip combines blended cottage cheese and pickles to create a creamy, high-protein dip or dressing with a remoulade-like flavor. Perfect for dipping breaded mushrooms, drizzling over grain bowls, or adding to sandwiches, it offers a healthier, lighter alternative to traditional dressings.
Why I Love This Recipe
This dip is the perfect combination of creamy, tangy, and savory flavors, making it a crowd-pleaser for any occasion!
Easy Dip: This dip is super easy to make and adds a fun twist to any dipping experience.
Packed with Fresh Veggies: It’s a fantastic way to sneak in some fresh vegetables while enjoying a tasty treat.
For the Pickle Lover: If you’re a fan of pickles, this dip is a must-try—it brings that tangy flavor in a whole new way!
Perfect for Any Occasion: Whether it’s game day or a casual get-together, this dip makes for a great appetizer.
Simple Ingredients: With just a handful of ingredients you can easily find at your local store, this recipe couldn’t be simpler.
Healthy & High in Protein: Packed with protein, this dip is not only delicious but also a nourishing option, protein is definitely having its moment!
Tools Needed
To make this dip, you’ll need just a few simple tools to help blend, chop, and mix everything together seamlessly.
Food Processor or Immersion Blender: Essential for blending the cottage cheese and mayo to a smooth, creamy base. An immersion blender allows for easier control if you prefer blending directly in a bowl.
Cutting Board & Knife: For chopping the dill pickles finely, ensuring they blend seamlessly into the dip.
Measuring Spoons: For accurately adding smaller ingredients like mustard, pickle juice, and spices.
Airtight Container for Storage: Ideal for keeping the dip fresh in the fridge and for easy transport if you’re bringing it to a gathering.
Ingredients For This Pickle Dip
Cottage cheese: A creamy, high-protein base that gives the dip its rich texture. You can blend it smooth or leave it chunky for added texture.
Dill pickles: Adds a tangy, crunchy element that complements the creamy base of the dip.
Mayonnaise: Contributes a creamy richness and smooth consistency to the dip.
Pickle juice: Enhances the pickled flavor and can be used to adjust the dip’s consistency.
Dijon mustard: Adds a mild, tangy flavor that complements the other ingredients.
Lemon juice: Brightens the dip with a hint of citrus and balances the richness.
Smoked paprika: Provides a subtle smoky depth that enhances the overall flavor profile.
Garlic powder: A savory seasoning that adds depth and aromatic flavor.
Hot sauce (optional): Adds a touch of heat for those who enjoy a little spice.
Salt & black pepper: Season to taste, bringing all the flavors together for perfect balance.
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Step – By – Step Instructions
Blend the Base: Start by blending 1 cup of cottage cheese with 1-2 tbsp of mayonnaise using a food processor or immersion blender. Blend until smooth and creamy, with no lumps. For a chunkier dip, leave the cottage cheese a little textured.
Mix in the Flavor: Directly into the Food Processor add the mayo, chopped dill pickles, pickle juice, Dijon mustard, lemon juice, smoked paprika, garlic powder, and hot sauce (if using). Pulse several times until everything is combined.
Adjust Consistency: If the dip is too thick, gradually add a teaspoon of pickle juice at a time until you achieve your desired consistency. It should be thick enough to spread but still smooth and creamy.
Chill for Best Flavor: Refrigerate the dip for at least 10 minutes to allow the flavors to meld together and the dip to thicken slightly. The chill time makes a big difference in enhancing the flavor!
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Ingredient Add-ins and Swaps
Optional Add-ins
Extra Creaminess: Add cream cheese, sour cream, or Greek yogurt for a richer, smoother texture.
Fresh Herbs: Stir in fresh dill, parsley, or chives for a burst of flavor.
Dill Pickle Flavor: Add extra chopped dill pickles or pickle juice for a more intense pickle kick.
Spice: Add chopped jalapeños or hot sauce for a spicy kick.
Substitutions
Dairy-Free: Use dairy-free yogurt and vegan mayo to replace the cottage cheese and mayo.
No Mayo: Swap mayo with plain Greek yogurt, sour cream, or just omit it all together.
Pickle Juice: Vinegar or lemon juice can replace pickle juice for tang.
Mustard: Use yellow or spicy brown mustard in place of Dijon.
Feel free to mix and match to create the dip that suits your taste and dietary preferences!
How to Serve
This versatile dip can be enjoyed in so many ways! Here are some of my favorite serving ideas:
Potato Chips: Perfect for a crunchy, salty bite that pairs wonderfully.
Fresh Raw Veggies: Think carrot sticks, cucumber slices, cherry tomatoes, or bell pepper strips.
Roasted Veggies & Potatoes: Roasted veggies or crispy potatoes add a savory depth.
Breaded Mushrooms: Dip for breaded mushrooms is a delightful twist on the classic!
Grain Bowls & Sandwiches: Use it as a sauce to elevate your grain bowls or spread it on your favorite sandwich.
Pita Bread or Pita Chips: Soft pita or crispy pita chips are the ideal vessels for this dip.
Favorite Crackers: Choose your favorite crackers for a satisfying crunch and balance of flavors.
Carrot Sticks: Classic and healthy, carrot sticks make the perfect crunchy dipper.
With so many options, this dip is as versatile as it is delicious!
Storage Suggestions
To keep your dip fresh and flavorful, store it in an airtight container. This will help preserve its taste and texture for longer. You can refrigerate it for up to 3-4 days, making it a great option for meal prep or leftovers. Just give it a quick stir before serving again, as some separation may occur. For longer storage, you can freeze it in an airtight container for up to a month—just be sure to let it thaw in the fridge before serving.
Recipe Tips
Texture: Blend the cottage cheese and mayo to your preferred smoothness—leave it chunky for more texture.
Chill: Let the dip sit in the fridge for 15-30 minutes to enhance the flavor.
Consistency: Add pickle juice a teaspoon at a time if the dip is too thick.
Make Ahead: Prepare the dip a day in advance for even better flavor.
Adjust Spice: Control the heat with hot sauce or jalapeños—add gradually and taste as you go.
A Dietitian Approved Recipe
As a flexitarian dietitian, I appreciate how this dip provides a delicious, vegetarian-friendly way to boost protein intake while enjoying vibrant flavors.
Below is the Nutrition Information per serving, approximately 1/4 cup!
Calories: 80-100 kcal
Protein: 6-8g
Fat: 4-6g
Carbohydrates: 4-6g
Fiber: 1g
Sugar: 2-3g
Sodium: 200-250mg (depending on pickle and mayo choices)
Health Benefits of this delicious dip:
High in Protein: With cottage cheese as a base, this dip provides a satisfying protein boost.
Low in Calories: It’s a light yet filling option that’s perfect for snacking or as a topping without adding too many calories compared to traditional remoulade style sauces.
Rich in Calcium: The cottage cheese adds calcium to support bone health.
Nutrition values may vary depending on the specific brands of ingredients used, so be sure to check labels for the most accurate information.
This Pickle Cottage Cheese Dip combines the perfect balance of tangy pickles and creamy cottage cheese for a delicious and unique dip that’s perfect for any gathering. Packed with flavor and texture, it's the ideal snack for pickle lovers. Serve with chips, crackers, or veggies for a mouthwatering treat!
This creamy, plant-based Meatball Alfredo is a rich and satisfying take on a classic comfort food, Fettuccine Alfredo. Instead of heavy cream and butter, this recipe uses a nutrient-packed cashew Alfredo sauce for the same luscious texture without the excess saturated fat.
Paired with store-bought plant-based meatballs, it’s high in protein, fiber, and healthy fats while being simple to make. Perfect for a quick weeknight dinner, meal prep, or a cozy meal the whole family will enjoy, this dish is a flavorful and nourishing option everyone will love.
Why I Love This Recipe
Creamy & Satisfying: Delivers the same velvety texture as classic Alfredo with less fat!
Nourishing Ingredients: Made with whole foods, high in protein, and fiber supporting gut health.
Versatile: You can prep the sauce ahead for…
This recipe, Vegan Alfredo with meatballs
Creamy Cashew Alfredo with broccoli grain bowls
Or even a Dairy-Free, lower fat version of Chicken Alfredo
My Favorite – This is an Easy Weeknight Meal: Simple to make, perfect for meal prep, and great for the whole family.
Tools Needed for Meatball Alfredo
Blender or food processor: Blends the cashew Alfredo sauce until smooth.
Measuring cups and spoons: Ensures accurate ingredient portions.
Wooden spoon or spatula: Stirs the sauce and pasta.
Tongs: Tosses pasta with the sauce.
Strainer or colander: Drains cooked pasta.
Ladle or spoon: Mixes and serves the sauce.
Ingredients
This plant-based Alfredo focuses on plant-based ingredients that offer flavor, nutrition, and a creamy texture without dairy.
For the Dairy-Free Alfredo Sauce
A cashew-based sauce creates the same velvety texture as traditional Alfredo while packing in extra protein, fiber, and heart-healthy fats. For more on this recipe, check out this article, Plant-Based Alfredo Recipe.
Raw Cashews (¾ cup): Soaked overnight or in hot water for at least 30 minutes to soften. This helps create a creamy consistency while adding plant-based fats that support satiety.
Unsweetened Soy Milk (1 ½ cups): Naturally high in protein, making the sauce more filling and balanced compared to traditional Alfredo.
Nutritional Yeast (3 tablespoons): Adds a cheesy, umami-rich flavor and is a great source of vitamin B12, an important nutrient for plant-based eaters.
Lemon Juice (2 tablespoons): Provides brightness, balancing out the richness of the sauce. Also contains vitamin C, which helps enhance nutrient absorption.
Chopped Onion (1 medium): Cooking fresh onion in olive oil enhances the depth of flavor while providing prebiotic fiber for gut health. It also adds body and texture to the sauce.
Minced Garlic (4 cloves): A key component of Alfredo’s bold flavor. Garlic also contains allicin, a beneficial compound linked to heart health. For a milder taste, substitute with 1/2 – 1 teaspoon garlic powder.
Pasta Water, Water, or additional soy milk (as needed): Used to thin the sauce to the desired consistency.
For the Plant-Based Meatballs
1 package store-bought plant-based meatballs: Choose a brand with at least 10g of protein per serving for a well-balanced meal. Look for meatballs made from lentils, chickpeas, soy, or pea protein. I chose Trader Joe’s Meatless Meatballs for this recipe.
For the Pasta
Whole wheat, gluten-free, protein+, or zucchini noodles: Whole wheat pasta offers fiber and a heartier texture, gluten-free works for dietary needs, protein+ works for those trying to bump up the protein, and zucchini noodles provide a low-carb alternative. I often prefer Barilla Protein+ Pasta for my pasta recipes.
Step-By-Step Instructions For This Dairy-Free Alfredo Recipe
Make the Creamy Cashew Alfredo Sauce
Soak the Cashews for a Smooth Texture
Soak cashews overnight or in hot water for at least 30 minutes. Drain and set aside. RD Tip: Boiling water works in a pinch—soak for 30 minutes.
Bake plant-based meatballs on a parchment paper lined sheet pan in a single layer, following package instructions, or pan-fry in a skillet for a crispier texture. Meanwhile, bring a large pot of salted water to a boil and cook the pasta until al dente. Before draining, reserve ½ cup of pasta water to adjust the sauce consistency if needed.
If you prefer, you can use homemade meatballs instead. I love how convenient plant-based meatballs are for quick, easy meals, making this dish perfect for busy weeknights.
Combine the Ingredients and Serve
Warm this delicious Alfredo sauce in a pan over low heat for 2 to 3 minutes. Toss with pasta, adding reserved pasta water if needed. Stir in meatballs and heat for another 2 to 3 minutes.
Serving and Customization Ideas
Serving Suggestions
Pair with roasted garlic broccoli or a side salad for added fiber and freshness.
Sprinkle with red pepper flakes for a subtle heat.
Garnish with extra fresh cracked pepper or chopped herbs such as parsley, chives, or basil.
Top this creamy Alfredo sauce recipe with vegan or even regular parmesan cheese.
Customization Options
You can customize this meal for family dinner. If using premade meatballs from the freezer you can grab plant-based, chicken, or whatever flavorful meatballs your family members prefer.
Make It Higher in Protein:
Use chickpea, or lentil-based pasta, or a protein+ pasta instead of traditional pasta.
If you eat meat, use turkey meatballs, ground chicken meatballs, or Swedish meatballs. I also love this recipe with ground turkey and mushroom meatballs.
Make It Gluten-Free:
Swap regular pasta for gluten-free pasta, such as chickpea, quinoa, or rice pasta. You can even use zucchini noodles or spaghetti squash.
Prep the sauce in advance: Store in the fridge for up to 4 days or freeze for up to 3 months in an airtight container. Thaw overnight in the fridge before reheating.
Cook extra meatballs: Double the batch and freeze for easy meals. They work great in pasta, grain bowls, or sandwiches.
Pre-portion for grab-and-go meals: For easy grab-and-go meals, pre-portion the pasta, sauce, and meatballs together in airtight containers for a quick and convenient meal.
Reheating Tips
For the Alfredo sauce: Warm over low heat, stirring in a splash of soy milk, broth, or heavy whipping cream (if not dairy-free) to restore creaminess.
For pasta and meatballs: Reheat gently in a skillet with a little broth or water to prevent drying out.
Leftover Ideas
Meatball subs: Toss leftover meatballs with red sauce and serve on a toasted bun with dairy-free cheese.
Italian wedding soup: Add to a veggie-packed broth with greens and pasta.
Cashew Alfredo grain bowl: Drizzle sauce over quinoa, roasted vegetables, and chickpeas.
This recipe is perfect for meal prep, making it easy to enjoy a quick and nourishing meal anytime.
FAQs: Your Meatball Alfredo Questions Answered
What’s the best plant-based milk for Alfredo sauce?
Oat milk is the creamiest option, while, my favorite, unsweetened soy milk provides extra protein.
Can I make this nut-free?
Yes, substitute cashews with blended tofu or sunflower seeds for a similar creamy texture.
What’s the best pasta for Meatball Alfredo?
Fettuccine is classic, but penne, spaghetti, linguine, or even rotini work well.
Final Thoughts
This plant-based Meatball Alfredo delivers the same creamy richness as traditional Alfredo, without dairy or excess fat. By using cashew-based sauce, a high-protein pasta, and a high-protein plant-based meatball, this dish is both nourishing and satisfying.
It’s perfect for weeknight meals, meal prep, or special occasions, offering comfort food without compromise. Pair it with your favorite veggie like roasted broccoli or a side salad for more micronutrients and fiber.
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Bake plant-based meatballs on a parchment paper lined sheet pan in a single layer, following package instructions, or pan-fry in a skillet for a crispier texture.
Meanwhile, bring a large pot of salted water to a boil and cook the pasta until al dente, per package instructions.
Before draining, reserve ½ cup of pasta water to adjust the sauce consistency if needed.
Warm this delicious Alfredo sauce in a pan over low heat for 2 to 3 minutes. Toss with pasta, adding reserved pasta water if needed.
Stir in meatballs and heat for another 2 to 3 minutes. Serve immediately.
Notes
Sauce Recipe Yield: Approximately 2 cupsServing Size: ½ cup per serving (yields 4 servings of Cashew Sauce total)Nutrition facts are estimated and may vary based on ingredients used and portion sizes.
This bold and tangy horseradish aioli is about to become your new favorite condiment. This wonderful dip and sauce is creamy, garlicky, and has just the right amount of heat.
Whether you are spreading it on sandwiches, drizzling it over roasted veggies, or using it as a dip, this easy homemade horseradish mayo takes everything up a notch.
Why You’ll Love This Recipe
Quick and easy: Mix it in 5 minutes
Versatile: Use it as a dip, spread, or drizzle
Customizable: Adjust the heat and tang to your taste
Budget Friendly: A Cheaper way to enjoy your favorite creamy horseradish aioli from the grocery store.
Why I Love This Creamy Horseradish Sauce Recipe
When I first made this homemade horseradish mayo, I was looking for a way to add bold flavor to roasted Brussels sprouts during the winter. It turned out to be the perfect flavor booster, not just for veggies but also for sandwiches, burgers, and grain bowls.
One of my go-to lunches is a turkey and cheddar sandwich with horseradish aioli on sourdough:
Thick slices of sourdough bread
Deli turkey and sharp cheddar
A big handful of fresh spinach or arugula
A generous spread of horseradish aioli
Freshly cracked black pepper
It is simple, satisfying, and adds the perfect kick.
Equipment Needed For This Recipe
Choose one of the following methods based on your preference:
By Hand:
Mixing bowl: For combining ingredients
Whisk or spoon: To mix the aioli until smooth
With a Food Processor:
Food processor: For a smoother, emulsified texture
Additional Tools:
Garlic press (optional): For finely mincing fresh garlic if mixing by hand
Measuring spoons: To ensure accurate ingredient portions
Airtight container: For storing leftovers in the refrigerator
Both methods work well, with the food processor creating a smoother consistency and the hand-mixed version offering a slightly more textured result.
Ingredients in Homemade Horseradish Aioli
Mayonnaise: Store-bought or homemade. Make this sauce vegan by using a vegan mayonnaise.
Fresh Garlic: Freshly minced for extra flavor, option to use garlic powder instead
Prepared horseradish: Drained (or use fresh horseradish root)
Fresh Lemon juice: Fresh is best, but bottled works too
Dijon mustard: Adds depth and tang
Kosher salt and black pepper: To taste
How to Make Horseradish Aioli
In a small bowl, mix mayonnaise, horseradish, garlic, lemon juice, and Dijon mustard.
Taste and adjust the flavors by adding more horseradish for heat, extra lemon juice for brightness, or more salt and pepper.
Refrigerate for at least 15 minutes to let the flavors meld.
Store in an airtight container in the fridge for up to a week.
Make-ahead tip: The flavors deepen over time, so it is even better the next day.
Variations and Customizations
This recipe is flexible. Try these variations:
Extra garlicky: Add more minced garlic or garlic powder
Creamier, and milder: Omit the lemon juice
Thicker: Use Hint Of Lemon, a dehydrated lemon powder. It will add the lemon snap without the extra liquid for a thick and creamy sauce.
Spicy kick: Add a pinch of cayenne or a dash of hot sauce
Sweeter balance: Stir in a teaspoon of honey or maple syrup
What to Serve with This Easy Horseradish Aioli Recipe
This zesty, creamy aioli pairs well with many dishes.
Use it as a
Burger sauce: Slather it on veggie or beef burgers
Wrap sauce: This is the perfect sauce over a fresh veggie or grilled protein wrap
Grain bowl topping: Adds richness to bowls with quinoa, rice, or farro
Salad dressing: Thin it out and drizzle over hearty greens
Creamy Dip for Onion rings, French fries and veggies: Perfect with sweet potato fries, roasted root vegetables, Â or air-fried Brussels sprouts
Protein booster: Serve with grilled chicken, fish, tofu, or tempeh. One of my favorite ways to eat this sauce is with some chicken fingers or plant based nuggets!
Drizzled Oven-roasted vegetables: Spoon this simple sauce over roasted carrots, cauliflower, or potatoes and top with fresh herbs
FAQ (Ask a Dietitian!)
What makes homemade aioli different from mayo? Aioli is traditionally made with garlic, olive oil, egg yolks, and salt, while mayonnaise uses egg yolks, vegetable oil, and vinegar or lemon juice. This recipe is a mayo-based aioli with bold horseradish flavor.
What is horseradish mayo made of? Horseradish mayo combines creamy mayonnaise with the sharp, spicy kick of grated horseradish. Prepared horseradish, which is horseradish root preserved in vinegar, works well in this recipe.
More Sauce and Dressing Recipes You’ll Love
If you love this horseradish aioli, try these next:
In a bowl, mix mayonnaise, prepared horseradish, garlic, lemon juice, and Dijon mustard.
Adjust flavors to your liking (extra horseradish for heat, more lemon juice, salt, or pepper). Cover and refrigerate for at least 15 minutes. This sauce can be made in advance.
