This Healthy Alfredo Sauce recipe is light, creamy, and takes less than 10 minutes to make. Serve it over your favorite pasta for a quick meal.
I use almost same version to make my healthy chicken alfredo and Instant Pot chicken alfredo.
Reader’s Review
This was DELICIOUS!!! Creamy, flavorful, and subbing the traditional heavy cream for Greek yogurt gave the sauce a wonderful “bite”. I have been making a concerted effort to get my family back on a healthier track, and your recipes are always a hit. Thank you!
Kelly
I do like traditional alfredo sauce because it’s delicious and I enjoy it when in restaurants and in Italy, but for everyday cooking I like to make healthy alfredo sauce so I can enjoy all the flavor without the calories!
Once you make this low fat alfredo sauce, you’ll love how versatile it is. I originally made it for chicken alfredo spaghetti squash boats, but it also pairs well with pasta, pizza, and casseroles.
And last but not least, now I have even perfected a cottage cheese alfredo!
Why You’ll Love This Recipe
- It tastes “regular”: The texture is silky smooth, and it’s just as rich and cheesy as regular alfredo recipe.
- It’s much lighter: No butter or heavy cream in this lightened-up version. A few ingredient swaps makes this healthy alfredo sauce recipe low calorie and low fat.
- Easy: A short list of simple ingredients means you can ditch the store-bought jars for good.
- Quick: This homemade alfredo sauce comes together in 5-7 minutes. You can quickly whip it up while the pasta is boiling, then toss together for an easy weeknight healthy dinner.
Ingredients for Healthy Alfredo Sauce
You’ll need 8 simple ingredients, including salt and pepper.
- Greek yogurt: Yogurt keeps the sauce thick and creamy without the need for butter, heavy cream, or cream cheese. Not to mention, it has lots of protein! If you don’t have Greek yogurt, plain yogurt works as well.
- Chicken broth: Use low sodium chicken broth or chicken stock.
- Parmesan cheese: Freshly grated Parmesan cheese is best for flavor and texture. The pre-shredded packaged cheese has anti-caking agents which prevent it from melting nicely.
- Garlic: The savory note of freshly minced garlic adds to the indulgent taste.
- Oil: I prefer olive oil or avocado oil for sautéing the garlic.
- Cornstarch: A thickening agent is needed to thicken the sauce.
- Spices: Salt and pepper to taste.
How to Make Healthy Alfredo Sauce
Here’s a quick overview of how to make a healthier alfredo sauce at home using one pan. There is a full recipe card below.
- Sauté garlic: Preheat a large non-stick skillet on medium heat with a bit of oil to coat. Add garlic and sauté until fragrant, stirring frequently, so the garlic doesn’t burn.
- Start alfredo sauce: To the same pan, add chicken broth, cornstarch, salt, and pepper. Whisk until smooth and bring to a boil. Then reduce heat and simmer until the mixture has thickened a bit.
- Melt the Parmesan cheese: Remove from heat, add Parmesan cheese, and whisk well until the cheese has melted.
- Finish the sauce: Stir in the yogurt and gently mix until smooth. You’re done! Serve hot over your favorite noodles or transfer to a jar and store for up to 5 days.
Tips for Best Results
Here are a few tips to follow when making healthy alfredo sauce.
- Use fresh Parmesan cheese: Grate it yourself from a block, the small bits and pieces add a salty bite, so good!
- Salt pasta water: This sauce isn’t very salty but salting the water will season the actual pasta, adding another depth of flavor to the entire dish.
- Add pasta water if needed: If you feel the sauce is too thick, slowly stir in pasta water until you’ve reached your desired consistency.
- Add yogurt off the heat: Both yogurt and cheese should be added to the pan off the heat, otherwise it will curdle.
- Whisk and stir well: After each step make sure to stir constantly to avoid lumps.
What to Serve Alfredo Sauce With?
- Pasta: The most popular, obvious choice is to enjoy a big comforting bowl of fettuccine alfredo, or really any type of pasta garnished with more Parmesan, pepper, and fresh parsley.
- Low carb noodles: Keep it low carb with spaghetti squash noodles or zoodles.
- Add protein and veggies: Top your noodles with chicken or shrimp, and mix in some vegetables like peas, broccoli, and spinach.
- Substitute for marinara sauce: Use healthy alfredo sauce instead of marinara sauce in dishes that do not require prolonged baking time over 10 minutes. Otherwise alfredo will curdle.
- Cheese sauce: Dip or cover your favorite veggies in this delicious cheesy sauce. Use it to make alfredo mac and cheese (add sauce at the end to avoid curdling).
Baking Tip
Because this alfredo sauce is made with yogurt, it will curdle if baked for too long. Use it in recipes where you can add it off the heat or with short baking time. I recently made baked chicken alfredo with it and ot worked well.
Storage and Reheating
Store: Pour cooled alfredo sauce into a jar or airtight container, it will stay fresh in the fridge for up to 5 days.
Freeze: Do not freeze. The cheese and yogurt will separate after thawing, this sauce is best enjoyed fresh and it’s super easy to make!
Reheat: You can quickly reheat the sauce in the microwave or let it simmer on low heat with a splash of milk. If heating in a small pot, be sure to stir constantly so it doesn’t burn.
FAQs
Traditional alfredo sauce is made with lots of butter, cream, and cheese, therefore contains a high calorie and fat content. This homemade alfredo sauce is much healthier!
You can use an equal amount of sour cream, but calories will be higher.
Yes, you can make it dairy-free with dairy-free plain yogurt and vegetarian parmesan cheese.
You can swap cornstarch for the same amount of arrowroot powder, or with 4 teaspoons of all-purpose flour or gluten-free flour.
According to Bon Appetit, Pecorino, Piave, or Grana Padano are the best substitutes because they have a similar sharp, salty taste as parmesan cheese. I recommend tasting it first, you might want to adjust the amount used.
More Healthy Sauce Recipes to Try
- Easy marinara sauce
- Basil pesto
- Greek yogurt tartar sauce
- Greek yogurt blue cheese dressing
- Healthy Thai sweet chili sauce
Healthy Alfredo Sauce
Equipment
Ingredients
- 2 large garlic cloves, minced
- 1 tablespoon oil, for frying
- 3/4 cup chicken broth, low sodium
- 2 teaspoons cornstarch
- 1/2 teaspoon salt
- 1/2 teaspoon ground black pepper
- 1/2 cup Parmesan cheese, freshly grated
- 3/4 cup plain yogurt or Greek yogurt
Instructions
- Preheat large skillet on medium heat and add oil. Add garlic and saute for 1-2 minutes or until fragrant, stirring frequently.
- Add chicken broth, cornstarch, salt, pepper and whisk until smooth. Bring to a boil, reduce heat to low and simmer for a 1-2 minutes until sauce has thickened a bit.
- Remove skillet from heat, add Parmesan cheese and whisk until smooth and cheese has melted.
- Add yogurt and stir again until smooth. That’s it, serve with noodles or chicken.
Notes
- Store: Refrigerate in an airtight container for up to 5 days.
- Freeze: I don’t recommend to freeze this alfredo sauce because often milk, cheese and yogurt separates after thawing. Enjoy fresh and it’s quick to make.
- Reheat: Reheat in a microwave or by simmering on low heat in a small pot with a splash of milk, stirring constantly so it doesn’t burn.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
I just came here to say that I have regularly been making Olena’s Alfredo sauce since 2014 and it honestly ruined all other Alfredo sauce for me. The only Alfredo/creamy sauce that rivaled it was when I went to Tuscany! Things I have discovered is that 2% Fage is a must, if no 2% then 5% but absolutely never 0%. Kraft parm cheese is the only one that brings out the flavor correctly. I’ve tried fresh parm cheeses and honestly didn’t like the results as much. Tasted sour! I am accepting any suggestions though! This pairs best with bucatini. Sometimes leftover grilled chicken pieces or steak. Sautéed mushrooms are another excellent addition. Finally, always toss the noodles and sauce before serving. Greatly enhances the experience versus just pouring it over.
One question I would have, how could incorporate a raw egg yolk safely onto the final dish? I LOVE a raw egg on pasta. Also what other interesting additions would you recommend to kick my Alfredo dishes up another notch?
Thank you for inventing the best sauce I have ever tasted!
For the egg yolk idea, the safest and best way is to treat it like a carbonara-style finish rather than truly “raw on top.” Use a pasteurized egg yolk if possible. Then:
Take the hot pasta off the heat first
Let it cool just 30–60 seconds so it’s not violently boiling
Whisk the yolk with a spoonful of warm Alfredo sauce in a small bowl to temper it
Then toss it quickly into the pasta so it becomes glossy and silky instead of scrambling
It gives that rich, luxurious finish without the risk or grainy texture.
For upgrades to your Alfredo, a few that really change the game:
A tiny splash of lemon zest or a few drops of lemon juice right at the end for brightness
A pinch of nutmeg (classic but easy to overdo, so very small)
Garlic confit instead of raw or sautéed garlic for a deeper sweetness
Crispy pancetta or prosciutto for salt and crunch contrast
A spoon of cream cheese if you want it extra velvety
Or even a little miso paste stirred in for umami depth (very small amount)
Your bucatini + mushrooms + protein combo already sounds spot on, honestly the main “upgrade” from there is usually just contrast, something bright, something salty, or something crispy.