This Low Calorie Alfredo Sauce is a lighter twist on a classic favorite. It's made with simple ingredients, detailed instructions and easy preparation.
Check out my Low Calorie Pineapple Habanero Sauce and my Low Calorie Cheese Sauce for more low calorie sauce recipes!
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My low calorie Alfredo sauce recipe is made with fewer calories than traditional Alfredo sauce, but it's still the best Alfredo sauce I've made!
This creamy sauce is easy to make and perfect for those days when you just want something comforting without the extra calories. The best part is you won't need lots of butter for this low calorie recipe!
Serve this sauce over pasta or spaghetti squash, and add a protein like air fryer chicken or pan seared shrimp.
How Many Calories Are In Alfredo Sauce?
An average serving of Alfredo sauce typically contains about 300 calories for every quarter-serving. However, with this low calorie Alfredo recipe, each serving comes in at just 130 calories.
Why You'll Love This Recipe
This easy Alfredo sauce tastes just like the real thing, but with a fraction of the calories.
This homemade Alfredo sauce recipe is better than anything you'd but at the grocery store and is perfect over whole wheat pasta. It's versatile, so it's a great way to enjoy your favorite pasta. A little bit goes a long way!
Ingredients You Need
- Olive oil: Adds a rich, savory note to the sauce.
- Garlic: Infuses a savory aroma and taste.
- Whole wheat flour: Instead of regular flour, opt for whole wheat flour. It helps thicken the sauce. You can also use a gluten free flour.
- Skim milk: Swapping out whole milk or heavy cream for non-fat milk, reduces the calories.
- Low-sodium broth: Adds depth without excess salt. You can use low sodium chicken broth, or any broth of your choice.
- Parmesan cheese: A modest amount of grated Parmesan cheese contributes a savory, umami flavor.
- Low-fat cream cheese: Adds creaminess while keeping the calorie count in check.
- Seasonings: A pinch of nutmeg (if you like) and some salt and black pepper bring out the flavors without going overboard.
More low calorie sauces to try: Low Calorie Stir Fry Sauce
Step By Step Photos
Add the oil and garlic to pan.
Add the liquid ingredients.
Sprinkle in the flour. Stir.
Add the cheeses and stir.
How To Make Alfredo Sauce From Scratch
Step 1. Prepare the roux: In a saucepan, heat olive oil, sauté minced garlic, and sprinkle in whole wheat flour. Stir continuously to create a smooth roux.
Step 2. Add liquid ingredients: Gradually pour in low-fat milk and low-sodium broth, stirring constantly to prevent lumps. Continue stirring until the mixture thickens.
Step 3. Incorporate cheeses. Reduce heat to low, stir in grated Parmesan cheese and low-fat cream cheese until melted and creamy.
Step 4. Season and finish: Add a pinch of nutmeg, salt, and black pepper to taste. Simmer for 2-3 minutes.
Step 5. Serve: Remove from heat and serve the Alfredo sauce over your favorite cooked pasta. Garnish with chopped fresh parsley if desired.
NOTE: You can print the FULL recipe with all ingredients & detailed instructions below!
Tips
- When making the roux with the flour and oil, whisk continuously to avoid lumps.
- Keep the heat on the low side when simmering the sauce after adding the cheeses. High heat can cause the cheese to clump.
- If your sauce turns out thicker than you'd like, you can thin it with a bit of additional milk or broth. If it's too thin, you can simmer it a bit longer to thicken.
- For more protein, use Greek yogurt or cottage cheese in place of the cream cheese.
- Add fresh herbs like basil, parsley, or chives to your sauce for added flavor. A little Italian seasoning is also good.
More homemade pasta sauces to try: Spicy Marinara Sauce
Frequently Asked Questions About Alfredo Sauce
Yes, you can use other low calorie milk alternatives like unsweetened almond milk, cashew milk, or oat milk.
You can use low-fat ricotta cheese for a similar creamy texture and flavor.
Absolutely! Feel free to stir in steamed broccoli, sautéed spinach, grilled chicken, or shrimp to make it a complete meal. I love using this sauce with my low calorie garlic chicken pasta to make it creamy.
Yes, after preparing, cool the sauce and store it in an airtight container in the refrigerator for 3-4 days.
Absolutely! Divide it into portions, place in airtight containers, and freeze for up to 3-4 months.
More Recipes You Might Enjoy
Low Calorie Alfredo Sauce
Special Equipment
Ingredients
- 1 tablespoon olive oil
- 2 cloves garlic minced
- 2 tablespoons whole wheat flour
- 1 cup skim milk
- ½ cup low-sodium chicken or vegetable broth
- ¼ cup grated parmesan cheese
- ¼ cup low-fat cream cheese
- Salt and black pepper, to taste
- Pinch of nutmeg, optional
- Chopped fresh parsley for garnish, optional
Instructions
- In a small saucepan, heat the olive oil over medium heat. Add the garlic and sauté for about 1 minute until fragrant, but not browned. Sprinkle in the flour and stir constantly for another minute to create a roux.
- Gradually pour in the milk and chicken or vegetable broth, while stirring continuously to prevent lumps from forming. Continue stirring until the mixture thickens, which should take about 3-4 minutes.
- Reduce the heat to low and stir in the grated parmesan cheese and cream cheese. Keep stirring until the cheeses melt and the sauce becomes smooth and creamy.
- Season the sauce with a pinch of nutmeg (if using), salt, and black pepper to taste. Remember that the parmesan cheese already adds some saltiness, so start with a small amount of salt and adjust as needed. Continue to heat the sauce gently, stirring occasionally, for another 2-3 minutes.
- Once the sauce is ready, remove it from the heat. Serve the sauce over your favorite cooked pasta, such as whole wheat or vegetable-based pasta. Garnish with chopped fresh parsley for added freshness and color.
Notes
- When making the roux with the flour and oil, whisk continuously to avoid lumps.
- Keep the heat on the low side when simmering the sauce after adding the cheeses. High heat can cause the cheese to clump.
- If your sauce turns out thicker than you'd like, you can thin it with a bit of additional milk or broth. If it's too thin, you can simmer it a bit longer to thicken.
- Storing: Allow the sauce to cool to room temperature before transferring it to an airtight container. Store in the refrigerator for 3-4 days.
- Freezing: Divide the cooled sauce into smaller portions before freezing. Transfer the sauce into airtight freezer safe containers or heavy duty freezer bags. Store in the freezer for up to 3-4 months.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more.
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