Alfredo Greek Yogurt (13g Protein, Low Calories)
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.
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.
- 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
- Cooked Pasta of choice – feel free to use your favorite long-strand pasta like spaghetti, or linguine are a great choice for Alfredo recipes
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.
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.
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.
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.
Did You Like This Recipe?
Alfredo Greek Yogurt
Cooking Method:One Pan
Preparation:Under 20 Minutes
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