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Healthy Alfredo Sauce

A creamy, lighter alfredo sauce with half the calories of classic — real parmesan, no heavy cream. Ready in 20 minutes over your favorite pasta.
Print Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Italian
Calories: 180
Ingredients Method Notes

Ingredients
  

  • 1 Tbsp butter
  • 1 Tbsp olive oil
  • 3 garlic cloves minced
  • 1 Tbsp all-purpose flour
  • 1 1/2 cups 2% milk warmed
  • 1/2 cup freshly grated parmesan
  • 1/4 cup plain Greek yogurt
  • 1/4 tsp salt
  • 1 pinch nutmeg
  • black pepper to taste

Method
 

  1. Melt the butter with the olive oil in a saucepan over medium. Add garlic; cook 1 minute.
  2. Whisk in the flour and cook 1 minute to remove the raw taste.
  3. Slowly whisk in the warm milk. Simmer, whisking, 3–4 minutes until it thickens enough to coat a spoon.
  4. Reduce heat to low. Whisk in the parmesan until smooth, then remove from heat and whisk in the Greek yogurt, salt, nutmeg, and pepper.

Notes

Nutrition per serving, sauce only (approximate): 180 calories, 10g protein, 11g carbs, 11g fat. Toss immediately with about 12 oz cooked pasta; loosen with a splash of pasta water as needed. Add grilled chicken or shrimp for a complete meal. If the sauce gets grainy, add the parmesan and yogurt off direct high heat. For gluten-free, use a GF flour or 1 tsp cornstarch.