Healthy Alfredo Sauce Recipe
This healthy Alfredo sauce recipe is creamy, cheesy, and rich—made with low-fat cream cheese, skim milk, and Parmesan instead of heavy cream or butter. Ready in under 20 minutes, it’s a wholesome, high-protein, low-fat twist on classic Alfredo that’s silky, satisfying, and completely guilt-free.
Ingredients
- 1 tablespoon olive oil or avocado oil
- 1 large clove garlic, minced
- 2 tablespoon cornstarch, you can also use arrowroot starch or tapioca flour
- 1 ¼ cups skim milk, or unsweetened almond milk
- 4 oz (½ cup) low-fat cream cheese, also called Neufchatel cream cheese
- ½ teaspoon salt, more to taste
- ¼ teaspoon black pepper
- ½ cup grated parmesan cheese
- 12 oz favorite pasta noodles, fettuccine, spaghetti, ribbon are the best
Instructions
- Boil a pot of water with salt and cook your favorite pasta noodles according to package instructions.
- In a large skillet over medium heat, drizzle olive oil and add minced garlic. Cook for 30 seconds to 1 minute until the garlic becomes fragrant and just starts to turn golden.
- Slowly pour in the milk and sprinkle cornstarch over it. Lightly whisk the cornstarch into the milk, stirring continuously until the mixture thickens.
- Whisk in the cream cheese until "melted."
- Stir in the grated Parmesan, salt, and black pepper until the Parmesan cheese is fully melted.
- Once the noodles are cooked, add them to the creamy sauce and stir to combine. Garnish with some fresh parsley and enjoy!
Notes
- For the creamiest texture, always whisk the cornstarch into cold milk before heating.
- Use freshly grated Parmesan — pre-shredded cheese doesn’t melt as smoothly.
- Keep the heat on medium so the sauce thickens slowly and stays silky.
- Add a splash of milk when reheating to bring the sauce back to life.
- The sauce will continue to thicken as it cools — give it a stir before serving.
- Try pairing with grilled chicken, shrimp, or chickpea pasta for a high-protein meal.
Nutrition
Calories: 183kcal | Carbohydrates: 10g | Protein: 10g | Fat: 10g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 28mg | Sodium: 643mg | Potassium: 226mg | Fiber: 0.1g | Sugar: 5g | Vitamin A: 422IU | Vitamin C: 0.2mg | Calcium: 256mg | Iron: 0.2mg
DID YOU MAKE THIS RECIPE?Please leave a comment and star rating on this post and tag @HealthfulBlondie on Instagram & hashtag it #healthfulblondie!
