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Top your pasta with this healthier alfredo sauce! This Healthy Gluten Free Alfredo Sauce recipe is lower in fat and calories and higher in protein than traditional alfredo sauce, and it’s low carb
The other day one of my students asked me to re-create one of her husband’s favorite foods: Alfredo Sauce. She wanted me to develop a lower calorie and healthy alfredo sauce recipe that her whole family could enjoy. I gladly accepted the challenge and created this recipe.
I usually don’t create dairy-based recipes, but since she asked and my husband could taste-test, I gave it a shot. Since I couldn’t eat this sauce (I have a dairy allergy), I experimented on my husband and he loved it! You could even make this into a dip by reducing the milk and adding some other spices/seasonings!
I served this sauce over with sautéed onion and zucchini and Al Fresco Chicken Italian Sausage over whole wheat thin spaghetti and a sprinkle of Parmesan cheese on top.
I love the Al Fresco Chicken sausages: I have tried the Italian and the Buffalo style and they both are delicious, have natural ingredients, and are lower in calories and fat than many poultry sausages (1 Italian sausage link has only 110 calories and 6 grams fat). Plus, they are more affordable than some of the other natural gourmet sausages out there.
This sauce is thick and tasty! You can adjust the thickness by adding more milk if you want it a bit thinner. Play around with the spices: you can add some basil, oregano, and thyme if you want more Italian herb flavors.
Healthy Gluten Free Alfredo Sauce (Low Carb)
- 1 cup skim milk
- 5.3 ouces plain non-fat Greek yogurt
- 8 ounces fat free cream cheese cubed
- 2 Tablespoon grated Parmesan cheese
- 2 cloves garlic peeled
- 1 teaspoon onion powder
- 1/4 teaspoon salt
- 1/4 teaspoon paprika
- Dash black pepper
- Place all ingredients in a blender.
- Blend on high until completely smooth.
- Pour into a small saucepan and cook until hot, stirring frequently.
- Serve over whole grain pasta and enjoy!
Sarah Jane Parker is the founder, recipe creator, and photographer behind The Fit Cookie. She’s a food allergy mom and healthy living blogger based in Wyoming. Sarah is also an ACSM Certified Personal Trainer, ACE Certified Health Coach, Revolution Running certified running coach, and an ACE Certified Fitness Nutrition Specialist