Alfredo Greek Yogurt (13g Protein, Low Calories)
By Carine Claudepierre
Published on 07/19/2023 - Last updated on 11/25/2023
This recipe may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.
This Alfredo Greek Yogurt Pasta sauce is a protein-packed, lightened-up version of the traditional Alfredo sauce recipe.
It’s packed with proteins from Greek yogurt, lower in fats and calories but with the same delicious creamy garlic flavors you love.
You might have already tried some of my many alfredo recipes such as my 3-Ingredient Alfredo Sauce, Cauliflower Alfredo Sauce, or Steak Alfredo In 30 Minutes!
It’s by far my favorite pasta sauce flavor. But Alfredo sauce can be packed with too many calories.
So, if you are trying to eat healthier but still want to enjoy a delicious creamy garlic pasta sauce, try this Greek yogurt alfredo sauce.
It contains only 135 kcal, and it’s packed with 13 grams of proteins that will keep you full for hours.
How To Make Alfredo Greek Yogurt
Making this recipe is super easy, it just takes a handful of classic ingredients.
Ingredients
- Olive Oil or avocado oil – any oil you have on hand or butter will work.
- Garlic Cloves – mince garlic or crushed garlic.
- Plain Greek Yogurt
- Skim Milk or almond milk
- Freshly Shredded Parmesan Cheese or freshly grated Parmesan cheese
- Black Pepper
- Salt
- Cooked Pasta of choice – feel free to use your favorite long-strand pasta like spaghetti, or linguine are a great choice for Alfredo recipes
Preparation
Making Greek yogurt pasta sauce is pretty simple, and it takes barely 10 minutes.
In a large non-stick pan, warm olive oil or butter. Add garlic and cook for a few seconds until fragrant.
Stir in milk, Greek yogurt and cook on low heat for a few seconds. When warm, add Parmesan, salt, and pepper to taste.
Stir constantly to melt in the Parmesan cheese and cook on low-medium heat until just warm.
However, the key to keeping the sauce thin and consistent you must work at low-medium heat.
If you heat Greek yogurt at too high a temperature, the sauce splits, and the yogurt forms a curd-like texture. You will see curd pieces in the sauce and a watery liquid around.
Fixing Split Curdy Sauce
If the sauce splits or forms curd, you can transfer it to a blender, add a cornstarch slurry, and blend it on high speed.
Then, return it to low heat to thicken it up. Instead of cornstarch, you can also use xanthan gum, from 1/4 to 1/2 teaspoon.
To make the slurry, stir one tablespoon of cornstarch with 3 tablespoons of cold water in a small bowl.
Serving
Serve the sauce with the cooked pasta of your choice. The best pasta for Alfredo’s recipe is long pasta like spaghetti, bucatini, linguine, angel hair, and fettuccine.
Stir the cooked pasta in the warm sauce, or pour the sauce over the warm pasta.
Pick the right pasta for your health goals, including low-carb pasta like Slendier or edamame pasta.
You can also use this sauce as a swap to bechamel in a lasagna dish, over roasted vegetables, or zucchini pasta.
Storage Instructions
Store the sauce in the fridge, with or without pasta, for up to 3 days in an airtight container.
You can also store it in the freezer for up to one month. Thaw in the fridge the day before, then rewarm in a microwave-safe bowl or saucepan.
Allergy Swaps
Below are some ingredient swap ideas if you need them:
- Milk Option – You can use any milk in this recipe, including almond milk, oat milk, or soy milk. Feel free to use half-half or heavy cream for a thicker sauce.
- Low Salt/Sodium – This is optional. Skip for less sodium.
- Dairy-Free – Use plain Greek-style yogurt, dairy-free milk like almond milk, and replace the Parmesan with 1/4 cup nutritional yeast.
- Garlic – You can replace the fresh garlic with 3/4 teaspoon of garlic powder.
Frequently Asked Questions
Below are my answers to your most common questions about this recipe.
You can swap heavy cream with Plain Greek yogurt in Alfredo sauce.
However, make sure you cook the sauce on low heat or the yogurt split, and the sauce looks very watery with yogurt curd.
Most pasta sauce recipe work well with Greek yogurt instead of full-fat cream to increase the protein and decrease the fat and calories.
More Pasta Recipes
If you like pasta and pasta sauce recipes, here are some more delicious options for you!
Did You Like This Recipe?
Leave a comment below or head to our Facebook page for tips, our Instagram page for inspiration, our Pinterest for saving recipes, and Flipboard to get all the new ones!
Alfredo Greek Yogurt
Ingredients
- 1 tablespoon Olive Oil or butter
- 6 Garlic Cloves
- 1 ½ cup Plain Greek Yogurt
- ⅓ cup Skim Milk or half-half or skim milk (note 1)
- ½ cup Parmesan Cheese shredded
- 1 pinch Black Pepper to taste
- 1 pinch Salt to taste
- 8 ounces Cooked Pasta spaghetti, fettuccine or penne
Instructions
- Cook the pasta following the packaging instructions for al-dente pasta. Use any pasta type you love, including low-carb, gluten-free, or protein pasta. Drain and set it aside.
- In a medium saucepan, over medium heat, add olive oil and sauté the garlic until fragrant – about 30 seconds to 1 minute.
- On low-medium heat, whisk in Greek yogurt and milk, then add cheese, salt and pepper.
- Cook until the cheese melts and the sauce is warm. Don't simmer or cook on high heat or the sauce splits and forms yogurt curd. If it does, you can blend the sauce with a cornstarch slurry – see note 2.
- Stir in the cooked pasta of choice and cook for a few extra minutes until warm and the pasta is coated with the sauce.
- Serve with freshly chopped Parsley over any pasta you love.
Storage
- Store for up to 3 days in the fridge in an airtight container. The sauce thickens in the fridge, and rewarm with a splash of water to loosen the sauce. Freeze it for up to one month and thaw it in the refrigerator the day before.
Notes
Want My Kitchen Equipment?
About The Author
Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook and many ebooks, and founder of Sweet As Honey.
I have an Accredited Certificate in Nutrition and Wellness obtained in 2014 from Well College Global (formerly Cadence Health). I'm passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I'm also well versed in vegetarian and vegan cooking since my husband is vegan.
I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet
Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!
All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.
Browse all my recipes with my Recipe Index.
I hope that you too find the recipes you love on Sweet As Honey!
Disclaimer
The recipes, instructions, and articles on this website should not be taken or used as medical advice. The nutritional data provided on Sweetashoney is to be used as indicative only. The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sweeteners from the total Carbohydrates.
You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.
Share this post!
If you enjoyed this post, share it with your close ones!
Leave a comment
I made a variation of this today. I LOVE cheese but I take it to another level and it blows out my macros for the day. So I made this with Greek Yogurt and Nutritional Yeast and a smidge of olive oil with Basil. I wish I had used fresh garlic and basil, but it was good. Oh and I didn’t have any milk so I used water. But now I know it’ll b even better with the milk. I wanted to indulge on cheese earlier so I had to sacrifice it here. Thank you for the recipe. I’ve got it booked marked for future 🙂