Healthy Gluten Free Alfredo Sauce (Low Carb)

Top your pasta with this healthier Alfredo sauce! This Healthy Gluten Free Alfredo Sauce is lower in fat and calories and it's low carb
*Contains dairy* Gluten free, vegetarian
Makes about 3 cups sauce
Course sauce
Cuisine American
Keyword healthy alfredo sauce, light alfredo sauce
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 6 servings
Calories 100kcal
Author Sarah Jane Parker


  • 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!


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.


Calories: 100kcal | Carbohydrates: 5g | Protein: 5g | Fat: 6g | Saturated Fat: 3g | Cholesterol: 22mg | Sodium: 317mg | Potassium: 157mg | Sugar: 4g | Vitamin A: 345IU | Vitamin C: 0.3mg | Calcium: 126mg | Iron: 0.1mg