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Healthy Alfredo Sauce Recipe

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4.78 from 36 votes
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This Healthy Alfredo Sauce is a significantly lightened up version of a classic (helloooo only 130 calories per serving). Made with skim milk, broth, greek yogurt, and parmesan, this alfredo sauce will surely impress without the guilt!

This Healthy Alfredo Sauce is a lightened up version of a classic (130 calories per serving). Made with greek yogurt, skim milk, and parmesan! showmetheyummy.com #healthy #alfredosauce

If you love this lightened up classic, you might also like: air fryer chicken nuggets, ground turkey fried rice, healthy turkey pot pie soup, skinny broccoli cheese soup, vegan mushroom stroganoff.

Is Alfredo good for you?

Healthy Alfredo Sauce. Sounds like an oxymoron, yes? But it’s not. THIS alfredo sauce is, in fact, healthy!

  • Normally? No way. 😉
  • Today? Heck. YES.

It’s also super yummy, super easy, and super tasty on things like whole wheat pasta and pizza (recipe coming Wednesday!).

Honestly, I’ve never been a huge fan of alfredo.

Growing up, per my request I’m sure, my family and I would go to the Olive Garden for dinner.

I would always order their Zuppa Toscana ♡, my brother, on the other hand, would always, always, always order their fettuccine alfredo. At one point, I actually think he found a “copy cat” recipe and made it at home.

This Healthy Alfredo Sauce is a lightened up version of a classic (530 calories for the ENTIRE recipe). Made with greek yogurt, skim milk, and parmesan! showmetheyummy.com #healthy #alfredosauceThat being said, for whatever reason, I had a huge craving for some c.r.e.a.m.y. and delicious fettuccine alfredo the other day.

BUT.

What I didn’t want, was a heavy cream, cream cheese filled sauce that would make me feel too full and weigh me down.

So . . .

What can I use instead of heavy cream for Alfredo sauce?

Instead of heavy cream, today, we’re using a combination of broth (for flavor), skim milk (for consistency), and non fat plain greek yogurt (for extra creaminess).

This combination allows us to create a SUPER creamy sauce with just a fraction of the calories.

I mean. There’s a time and place for the full fat, heavy cream alfredo sauce, because it IS delicious, but spring is literally right around the corner, so something light was a must.

This Healthy Alfredo Sauce is lightened up with skim milk and your choice of broth (chicken or veggie for flava), but is kept creamy with the help of non fat plain greek yogurt, and just a teeny tiny touch of parmesan cheese.

Healthy Alfredo Sauce? Gimme.

Watch the Video

This Healthy Alfredo Sauce is a lightened up version of a classic (530 calories for the ENTIRE recipe). Made with greek yogurt, skim milk, and parmesan! showmetheyummy.com #healthy #alfredosauce

The weather around here – Wisconsin – is seriously messing with me. One day it’s 55 and sunny and literally the next day it’s below freezing and snowing.

I really don’t mind the winter weather for the most part, mainly because there is nothing cuter than watching Teddy romp around in the snow.

However.

This Healthy Alfredo Sauce is a lightened up version of a classic (530 calories for the ENTIRE recipe). Made with greek yogurt, skim milk, and parmesan! showmetheyummy.com #healthy #alfredosauceI’m ready for some consistency and I’m ready for cute dress, flip flop weather. Anyone with me?

I’m also ready – I think – to move past the stick-to-your-ribs, ultra warm and cozy recipes and move on to the bright, sunny, refreshing recipes. The best part about spring is that you can still have a little of both, right? 🙂

This Healthy Alfredo Sauce is the p.e.r.f.e.c.t. combination.

It’s still warm and cozy, but it’s totally light.

Did I mention it’s easy, too?!

This Healthy Alfredo Sauce is a lightened up version of a classic (530 calories for the ENTIRE recipe). Made with greek yogurt, skim milk, and parmesan! showmetheyummy.com #healthy #alfredosauce

How do you make homemade Alfredo sauce?

It’s actually so much easier than I thought it was going to be.

Heat olive oil in a large saucepan over medium heat. Once hot, stir in cornstarch. This will help the alfredo sauce thicken.

Now whisk in broth and milk. Bring to a simmer, remove from heat, stir in greek yogurt, parmesan, and seasonings and you.are.done!

Ahhh. Don’t you just ♡ quick and easy recipes? I do! 🙋

Now. Lemme just say. This is NOT as thick and creamy as your typical alfredo sauce, but that’s to be expected! We’re not using butter, heavy cream, or cream cheese.

But I promise you, you’ll love it just as much. Although it’s not as thick and creamy, this Healthy Alfredo Sauce is still plenty thick and creamy, packed with flavor, and is amazing over whole wheat fettuccine.

This Healthy Alfredo Sauce is a lightened up version of a classic (530 calories for the ENTIRE recipe). Made with greek yogurt, skim milk, and parmesan! showmetheyummy.com #healthy #alfredosauceAnd don’t forget. It’s great on pizza, too… come back Wednesday for the recipe! In the meantime, eat this with noodles and be oh so happy.

– Jennifer

What are your favorite dishes that you would like to see lightened up? Show me the yummy!

This Healthy Alfredo Sauce is a lightened up version of a classic (530 calories for the ENTIRE recipe). Made with greek yogurt, skim milk, and parmesan! showmetheyummy.com #healthy #alfredosauce

Healthy Alfredo Sauce Recipe

4.78 from 36 votes
This Healthy Alfredo Sauce is a lightened up version of a classic (helloooo only 130 calories per serving). Made with greek yogurt, skim milk, and parmesan!
Prep Time: 5 minutes
Cook Time: 10 minutes
Yield: 4 people
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Ingredients

  • 1 tablespoon extra virgin olive oil
  • 2 tablespoons cornstarch
  • 1 cup broth vegetable or chicken
  • 1/2 cup skim milk
  • 1/2 cup non fat plain greek yogurt room temperature
  • 1/2 teaspoon salt
  • 1-2 teaspoons garlic powder
  • 1/4 teaspoon black pepper
  • 1/2 cup freshly grated parmesan

Instructions

  • Heat olive oil in a large sauce pan over medium heat.
  • Sprinkle with cornstarch and cook for one minute, stirring constantly.
  • While whisking, slowly add in broth and milk.
  • Continue whisking to combine until smooth.
  • Raise heat to medium high and bring the mixture to a simmer.
  • Once simmering, simmer for about 2 minutes, until it starts to thickened, again, whisking constantly.
  • Remove from heat and little by little, whisk in greek yogurt.
  • Once combined, place back on the heat (medium) and stir in Parmesan cheese, salt, pepper, and garlic powder.
  • Bring to a simmer and simmer for an additional 2 minutes, whisking constantly.
  • Serve over pasta* immediately or let cool completely (so it can thicken) and serve as a pizza sauce and enjoy!
  • If not using immediately, store in airtight container in fridge.
Rate This Recipe

Notes

Nutritional information is for 1/4th of the entire sauce recipe.
This makes enough sauce for about 1/2 - 1 pound of pasta depending on how saucy you like your pasta!

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Nutrition Information

Nutrition Facts
Healthy Alfredo Sauce Recipe
Amount Per Serving
Calories 130 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 2g13%
Cholesterol 12mg4%
Sodium 739mg32%
Potassium 107mg3%
Carbohydrates 7g2%
Sugar 3g3%
Protein 8g16%
Vitamin A 295IU6%
Calcium 203mg20%
Iron 0.1mg1%
* Percent Daily Values are based on a 2000 calorie diet.

*Note: Nutrition information is estimated and varies based on products used.

Keywords: healthy alfredo sauce greek yogurt, homemade pasta sauce, pasta recipe
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Tag @showmetheyummy on Instagram and hashtag it #showmetheyummy
Course: Main
Cuisine: Italian

 

 

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  3. Carmin

    4 stars
    Easy to make! I was a bit confused about adding cornstarch to the olive oil, so I added all cool liquids and then stirred In the cornstarch. I omitted the salt. I also added a dash of nutmeg (a trick I learned in a previous life). Also added cut up rotisserie chicken. Served over angel hair. Yum!

    Reply

    • Jennifer @ Show Me the Yummy

      Whisking the cornstarch into the olive oil first helps to prevent clumping. So glad you enjoyed!

      Reply

  4. Terry

    4 stars
    It was creamy, garlicky, and delicious. I will, however, be on the hunt for a greek yogurt that may be less tangy. The sauce was a little sour with the yogurt. I need to find a good, healthy, substitute. I will make it again. Put it on chicken/prosciutto tortellini. I could think of lots of recipes for this sauce.

    Reply

    • Jennifer @ Show Me the Yummy

      You could try a non greek yogurt! Just a regular plain yogurt. Might be less tangy. Thanks Terry! 🙂

      Reply

  5. Tina

    5 stars
    Made this for a family get together and everyone loved it. I didn’t have Greek yogurt so I just drained plain yogurt.
    This recipe is now a family favourite!

    Reply

  6. Chris M

    5 stars
    I was pretty skeptical about trying any lightened up version of alfredo, but this was pretty darn good! Especially considering I hate greek yogurt. I tripled the recipe and it turned out great! I’m going to have to freeze some of it for later use so hopefully it freezes well. If I wasn’t trying to lose weight I would gobble it right up! Delish!

    Reply

  7. Cindy

    Made this for my husband for Valentine’s Day. It was the first diabetes friendly recipe that i have ever attempted. He had thirds! Awesome!

    Reply

  9. Russ

    Was skeptical of this healthy Alfredo sauce but wow! It was so tasty and love that it is half the calories & fat. Had all ingredients on hand so even better! Thank you.

    Reply

  10. Jackie DeBlanc

    This was delicious! Thank you for the skinny alfredo sauce recipe. I made Cajun Chicken Pasta with Alfredo Sauce. This is a keeper.

    Reply

  11. Dominic

    5 stars
    Really great stuff! Served this over “zoodles” and some thinly sliced roasted chicken breast and it was very satisfying for being on the healthy side. Instead of the garlic powder, I just sauteed 3 big cloves of garlic (minced) in the hot oil for 30 seconds and then added the cornstarch and went from there. Also, a pinch of fresh grated nutmeg at the end never hurts. 😉

    Thanks for sharing!

    Reply

  12. Stacey

    5 stars
    I wasn’t sure how this sauce would turn out, but I’m very impressed! It’s so yummy and super easy to make! I didn’t have fresh grated Parmesan, so I used the pre-grated stuff that comes in the bag. Thanks for the recipe!!

    Reply

  14. Sai

    Made this and it turned out great! I used it with Marinara sauce to make pink sauce. Added fresh mozzarella to pasta with pink sauce and kids loved it. I made twice the portion mentioned below and used water instead of broth (did not have any broth), used all purpose flour (did not have corn starch handy either) still turned out great!

    I refrigerated the rest of it and was able to use it after a few days.

    Great recipe and plan to make it again tonight for dinner. Thank you for the recipe.

    Reply

  15. Sandra Pence

    Comes out just like it is supposed to! Delicious sauce and doesn’t use a lot of unusual ingredients. Very quick to make as well.

    Reply

  16. Lauren

    I don’t usually comment on recipes but holy yum!! Made the recipes as written and it turned out amazing! I doubled the sauce and used one pound of pasta which was the perfect amount. I also added chicken. This is going in my meal rotation for sure! My 9,8 and 7 year old all had seconds!! So good!

    Reply

  17. Rachel

    5 stars
    This is a great recipe! Thank you so much for sharing! My two year old ate everything it touched, including her broccoli and spinach. The only thing I did differently was use ground chai seeds instead of corn starch (mostly because I couldn’t find it), but it thickened up great with an added boost of fiber!

    Reply

  18. Samantha

    5 stars
    So very pleased! I was skeptical, as I am a huge (full-fat/cream) Alfredo sauce fan. I enjoyed this recipe very much, and my super picky 6 year old did, too! Will be making again in the near future. Thanks again!

    Reply

  19. Rachel

    4 stars
    My husband and I thought this was surprisingly good. Kids didn’t care for it too much though – they thought it too spicy.

    Reply

    • Jennifer @ Show Me the Yummy

      That’s great, Rachel! 🙂 Surprised they thought it was too spicy since it’s just 1/4 teaspoon black pepper! You could probably just omit it for them next time!

      Reply

  21. Abby

    Was very skeptical about this especially when I started smelling the broth and yogurt, then I tasted it… YUM. I didn’t even need the cheese! Added a little lemon juice and some mushrooms for a little something extra. This recipe did not disappoint!

    Reply

  23. Kimberly

    Doubt this would make enough sauce for the guys in my family. Can this recipe be doubled? Looking forward to making this. Thank you 😁

    Reply

  25. Dione

    5 stars
    This is the first time I used Greek yogurt as a substitute and with this recipe. I was extremely pleased! You can’t tell that the sauce is made from yogurt and skim milk. Very rich and delicious! I love Alfredo sauce and in my weight loss journey, having this delicacy was off limits. I am very happy with the way it turned out and will definitely make it again!

    Reply

  27. Helene

    5 stars
    Oh my goodness. I just made this sauce and it is delicious. I am on WW and put it over spaghetti squash and broccoli. Best fake Fettuccini Alfredo I ever had.

    Reply

    • Jennifer @ Show Me the Yummy

      Hi Rob! I’d google “prima vera recipe” and then use this recipe instead of the sauce. 🙂

      Reply

  30. Chris

    5 stars
    Made this last night. It was delicious. I replaced the salt with Mrs Dash for a little extra zing.

    Will be making this again very soon!

    Reply

  32. Sue

    5 stars
    I have never rated or posted a comment on a recipe before … had to this one … SOOOOO delicious … have been looking forever for a tasty alfredo sauce …. found … will be making again and again …
    Thank you!!!

    Reply

  33. Heather

    5 stars
    I was looking for a healthier alternative to Alfredo sauce online and found this recipe and I’m so glad I did! I am a HUGE Alfredo fan, if I have a cheat meal it’ll probably be that or pizza. I wanted to be able to enjoy chicken Alfredo more frequently and now I can!! This sauce is pretty dang great without the creams and butter! The yogurt actually works well with the recipe. I was very satisfied with the flavor of this sauce!
    I used whole wheat rotini and added yellow squash and zucchini which really helped curve those cravings and I felt no guilt for eating it.
    THANK YOU!

    Reply

  34. Lillianna

    5 stars
    Did not think a healthy alfredo sauce was possible! You are a lifesaver; thank you! I have so many ideas for this recipe now. 😍

    Reply

  36. Jo

    I am trying to lower the sodium content. Does your recipe use low sodium broth? I’m looking at nutrient content and would like to isecthat as a jumping off point for that one modification.
    Thanks

    Reply

  37. Cathy

    5 stars
    I just made this tonight, and was so pleasantly surprised at how good it was. Will definitely make this again. I wanted a light pasta dish for this heat, but had a cheesy craving. Worked great for a huge pan of pasta, kale and tomatoe’s.

    Reply

  38. april

    5 stars
    I also wanted to share that I added mushrooms, kale, garlic, and shallots! So good, this is my new base recipe for “alfredo” meals.

    Reply

  39. april

    5 stars
    I just made this last night for my family and it was a huge hit! We had it over spaghetti squash “noodles” and it was delicious! Making it again tonight because I made waaay too much spaghetti squash… oh darn 🙂
    Thanks for the recipe!

    Reply

  42. Danielle

    Tried this tonight with my homemade butternut squash ravs and LOVED it. I was surprised how much sauce it made. But I’ll just use the leftovers for a broccoli cheese side tomorrow.

    Reply

  44. Joseph

    I was thinking that if there’s anybody here that finds the use of Greek yogurt makes the sauce a bit tangy for an alfredo sauce then if you want it a little less tangy I’m thinking that perhaps fat-free cottage cheese or fat-free ricotta cheese could be used in place of the Greek yogurt. I haven’t tried this recipe yet either in its original form or my theorized modifications so not sure if that would do the trick in place of the Greek yogurt but it might. Also for those of us that REALLY REALLY love garlic (love it so much that our breath can regularly slay vampires LOL) then you can use garlic-infused EVOO on top of the garlic powder called for in the recipe.

    Reply

  46. Alan

    I want to use this recipe instead of the jar the next time I make Slow cooker Cajun Alfredo Pasta. The jar was too creamy. I searched “healthy alfredo sauce” and found your recipe.

    Reply

  47. Sidney

    Love this recipe, it’s one my Mom can eat, as she has pancreatitis, but can you tell me the fat content or how I can figure it out?
    Thanks so much!

    Reply

  49. Merry

    He sauce is delicious! I was able to make it with what I had on hand. Even with dry sprinkled parmasean cheese it’s creamy and cheesy! I’m not a big alfredo fan but will make this again. I did add some spinach and tomatos to the pasta because I like vegetables in everything. Thank you gor the wonderful recipe!

    Reply

  50. Bria

    This recipe is great! Made it last night, tossed it with penne pasta, shrimp, cherry tomatoes, and green pepper – so good!!! Thanks for sharing, we will definitely make this again!

    Reply

  52. Alicia

    I made this tonight with whole grain noodles and let me say this sauce is absolutely delicious!! I was skeptical but I must say I was very impressed. I rarely, if ever, leave comments but this is so good I had to leave a THANK YOU!! I’ve been sharing the link to it with my friends and family. 😊

    Reply

    • Jennifer @ Show Me the Yummy

      Aww thank you so much Alicia!!! That’s so nice of you to let me know 🙂 Really happy you loved this!

      Reply

  53. Melissa

    5 stars
    Just made this amazing recipe and love it! I’m always looking for a healthy alternatives to my favorite foods and this is definitely something I’ll be making it again. Thank you!

    Reply

  54. Adeline

    This sauce is sooooo good! Thank you! Some little changes I made to make it even healthier are 1) I split the amounts of milk in half: half unsweetened almond milk, and half 1% milk, which is what I had in my fridge. 2) I did equal parts of swiss cheese and parmesean cheese to take off a little salt from the recipe. The end result was spectacular! Thanks again!

    Reply

  55. Lauren

    5 stars
    I just made this recipe and it was so good! If I have some left over, could I possibly freeze it, maybe in a glass jar?

    Reply

    • Jennifer @ Show Me the Yummy

      Yay! So glad you loved this Lauren! That should be fine! You’ll have to let me know…I’ve never tried that. 🙂

      Reply

  56. camilla

    5 stars
    This is totally delicious! I replaced the starch with arrow root and the greek yoghurt with sheep yoghurt, a bit more generous with the parmesan, added a punch of nutmeg and a pinch of chipotle pepper powder for a bit of punch. worked great with quinoa/rice fusilli and sautéed mushrooms & chopped up flat parsley. Super light and yet totally comfort food delicious!

    Reply

  57. Nancy

    5 stars
    I tried this with just a few tweaks and it was WONDERFUL ! I used cashew/almond milk because that’s what was in my fridge and I added leftover shredded chicken. Even with the Cashew milk substitution and the added chicken, this was still a healthy low fat, dish. Thank you so much. I have been wanting to make a healthy version of Alfredo Sauce.

    Reply

    • Jennifer @ Show Me the Yummy

      Hi Nancy! Yay! So glad to hear it 🙂 I’m OBSESSED with cashew milk, so I’ll have to give that a try. Thanks!

      Reply

  58. L. Rose

    4 stars
    I made this last night and absolutely loved it! Mine came out a bit thicker than I had expected… I may cut down on the cornstarch next time or add a touch more broth. I added a touch of crushed chili pepper, which gave it a nice zing. I’m looking forward to trying this with zucchini noodles as an even lighter! Thanks!

    Reply

    • Jennifer @ Show Me the Yummy

      Hi there! Thank you so much for making the recipe 🙂 I’m so happy you loved it and helloooo you’re genius for adding chili pepper, we LOVE spicy. I also love the idea of trying this with zoodles. 🙂 Cooking the sauce a little less should also help keep the sauce a bit thinner.

      Reply

      • Jackie

        I just tried the fettuccini Alfredo and was amazed by the flavor! I added sautayed organic onions and mushrooms, and crumbled turkey bacon, yummy!!! Thank you so much for making my favorite dish a better one.

  61. Shirley

    5 stars
    Cannot wait to try this as I love Alfredo sauce but no longer
    eat it due to calorie count! Thanks so much for the recipe.
    Rated it due to contents and low calorie count. Thanks again!

    Reply

  62. Marina @ A Dancer's Live-It

    You’ve just made all of my sauce dreams come true with this recipe! I could never eat Alfredo sauce because it doesn’t sit well in my stomach, but I now have new hope!! Can’t wait to see this on pizza as well 🙂

    Reply