Greek Yogurt Alfredo Sauce (13g Protein, Low Calories) Recipe

Introduction

This Greek Yogurt Alfredo Sauce offers a creamy, protein-packed twist on the classic Italian favorite. It’s low in calories but full of rich flavor, making it a perfect choice for a lighter pasta dinner.

Ingredients

• 1 tablespoon Olive Oil or butter
• 6 Garlic Cloves
• 1 ½ cup Plain Greek Yogurt
• ⅓ cup Skim Milk or half-and-half or skim milk
• 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

1. Step 1: Cook the pasta following the package instructions for al dente. Use any pasta you prefer, including low-carb, gluten-free, or protein pasta. Drain and set aside.
2. Step 2: In a medium saucepan over medium heat, add olive oil and sauté the garlic until fragrant, about 30 seconds to 1 minute.
3. Step 3: Reduce the heat to low-medium and whisk in the Greek yogurt and milk. Then add the Parmesan cheese, salt, and black pepper.
4. Step 4: Cook gently until the cheese melts and the sauce is warm. Avoid simmering or cooking on high heat to prevent the sauce from splitting and curdling.
5. Step 5: Stir in the cooked pasta and cook for a few more minutes until the pasta is fully coated and heated through.
6. Step 6: Serve immediately, garnished with freshly chopped parsley if desired.

Tips & Variations

• If the sauce splits or forms curds, blend it gently with a small amount of cornstarch slurry to restore smoothness.
• Try adding sautéed mushrooms or spinach for extra flavor and nutrition.
• Use half-and-half instead of skim milk for a creamier texture.

Storage

Store the sauce in an airtight container in the refrigerator for up to 3 days. The sauce will thicken when chilled; rewarm gently with a splash of water to loosen it. You can also freeze the sauce for up to one month—thaw it overnight in the refrigerator before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use regular yogurt instead of Greek yogurt?

Greek yogurt is preferred for its thicker texture and higher protein content, but you can use regular yogurt if strained well to reduce excess moisture.

How do I prevent the sauce from curdling?

Cook the sauce on low heat and avoid boiling it. Adding the yogurt and cheese slowly while whisking helps maintain a smooth texture.

Greek Yogurt Alfredo Sauce (13g Protein, Low Calories) Recipe

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★★★★★

4.6 from 134 reviews

A creamy and healthy Greek Yogurt Alfredo Sauce featuring 13g of protein per serving and low calories. This sauce uses Greek yogurt and Parmesan cheese to create a rich, flavorful Alfredo sauce that is lighter than traditional recipes, perfect for coating your favorite pasta such as spaghetti, fettuccine, or penne.

• Author: Clara
• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes
• Yield: 4 servings 1x
• Category: Sauce
• Method: Stovetop
• Cuisine: Italian
• Diet: Low Fat

Ingredients

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For the Sauce

• 1 tablespoon Olive Oil or butter
• 6 Garlic Cloves
• 1 ½ cup Plain Greek Yogurt
• ⅓ cup Skim Milk or half-and-half (or skim milk)
• ½ cup Parmesan Cheese, shredded
• 1 pinch Black Pepper, to taste
• 1 pinch Salt, to taste

For the Pasta

• 8 ounces Cooked Pasta (spaghetti, fettuccine, or penne)

Instructions

1. Cook the Pasta: Prepare the pasta according to the package instructions until al-dente. You can choose any type of pasta you prefer, including low-carb, gluten-free, or protein-enriched varieties. Once cooked, drain and set aside.
2. Sauté Garlic: In a medium saucepan over medium heat, heat the olive oil or butter. Add the garlic cloves and sauté for 30 seconds to 1 minute until fragrant, being careful not to burn the garlic.
3. Add Dairy Ingredients: Reduce the heat to low-medium, then whisk in the Greek yogurt and milk into the saucepan. Add the shredded Parmesan cheese, salt, and pepper, stirring continuously.
4. Warm the Sauce: Cook the sauce gently until the cheese has melted and the mixture is warmed through. Avoid boiling or cooking on high heat to prevent the sauce from splitting or curdling. If curdling occurs, blend the sauce with a cornstarch slurry to smooth it again.
5. Combine with Pasta: Stir in the cooked pasta and continue to cook for a few more minutes until the pasta is heated through and fully coated with the Alfredo sauce.
6. Serve: Plate the pasta and garnish with freshly chopped parsley if desired. Serve immediately for best flavor and texture.

Notes

• Use any pasta type you love, including low-carb, gluten-free, or protein pasta to suit dietary preferences.
• If the sauce splits or curdles when heated, blending it with a cornstarch slurry can help restore its creamy texture.
• Store the sauce in an airtight container in the fridge for up to 3 days. It thickens when chilled; rewarm gently with a splash of water to loosen before serving.
• The sauce can be frozen for up to one month. Thaw it in the fridge overnight before use.
• Use freshly grated Parmesan cheese for best melting and flavor results.

Keywords: Greek yogurt Alfredo sauce, low calorie Alfredo sauce, healthy Alfredo sauce, creamy pasta sauce, high protein pasta sauce, easy Alfredo sauce