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