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

This Greek Yogurt Alfredo 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.

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You might have already tried some of my many alfredo recipes such as my 3-Ingredient Alfredo Sauce, Cauliflower Alfredo Sauce, or Steak Alfredo In 30 Minutes! It’s by far my favorite pasta sauce. 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 protein that will keep you full for hours.

Ingredients and Substitutions

• 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 – You can use dairy yogurt or dairy-free alternatives like soy yogurt.
• Skim Milk or almond milk
• Freshly Shredded Parmesan Cheese or freshly grated Parmesan cheese. Cheese alternatives also work fine.
• Black Pepper and Salt – adjust to taste.
• Cooked Pasta of choice – feel free to use your favorite long-strand pasta like spaghetti, or linguine are a great choice for Alfredo recipes

How To Make Alfredo Greek Yogurt

Making this recipe is super easy, it just takes a handful of classic ingredients. Making Greek yogurt pasta sauce is pretty simple, and it takes under 10 minutes.

1. In a large non-stick pan, warm olive oil or butter. Add garlic and cook for a few seconds until fragrant.
2. Stir in milk, Greek yogurt and cook on low heat for a few seconds. When warm, add Parmesan, salt, and pepper to taste.
3. 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. If the sauce splits or forms curd, you can transfer it to a blender, add a cornstarch slurry, and blend it on high speed. 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.

Serving

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.

Storage Instructions

You can 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.

Allergy Swaps

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.

More Pasta Recipes

If you like pasta and pasta sauce recipes, here are some more delicious options for you!

Cottage Cheese Pasta Sauce

Cauliflower Alfredo Sauce

Smoked Gouda Mac And Cheese

Steak Alfredo

Did You Like This Recipe?

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Alfredo Greek Yogurt

This Alfredo Greek Yogurt Pasta sauce is a 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.

Author: Carine Claudepierre

Prep: 10 minutes mins

Cook: 5 minutes mins

Total: 15 minutes mins

Yield: 4 servings (1/2 cup)

Serving Size: 1 serving (1/2 cup sauce)

4.59 from 12 votes

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Ingredients

US Customary – Metric

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

• Cook the pasta following the packaging instructions for al-dente pasta. Use any pasta type you love, including low-carb, gluten-free, or protein pasta. Drain and set it aside.
• In a medium saucepan, over medium heat, add olive oil and sauté the garlic until fragrant – about 30 seconds to 1 minute.
• On low-medium heat, whisk in Greek yogurt and milk, then add cheese, salt and pepper.
• Cook until the cheese melts and the sauce is warm. Don't simmer or cook on high heat or the sauce splits and forms yogurt curd. If it does, you can blend the sauce with a cornstarch slurry – see note 2.
• Stir in the cooked pasta of choice and cook for a few extra minutes until warm and the pasta is coated with the sauce.
• Serve with freshly chopped Parsley over any pasta you love.

Storage

• Store for up to 3 days in the fridge in an airtight container. The sauce thickens in the fridge, and rewarm with a splash of water to loosen the sauce. Freeze it for up to one month and thaw it in the refrigerator the day before.

Notes

Note 1: Feel free to use any milk you love like soy milk, almond milk, or skim milk.

Note 2: If the sauce splits or forms a curd due to high temperature, stir in a cornstarch slurry and blend until smooth. To make the slurry, mix one tablespoon of cornstarch with three tablespoons of cold water in a small bowl. Stir in the warm Greek yogurt alfredo sauce until it binds it. You can also replace the slurry with 1/2 teaspoon of xanthan gum. You don’t need to stir the gum in cold water. Sprinkle over the sauce and whisk until it gets thick.

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NutritionServing Size: 1 serving (1/2 cup sauce)

Yield: 4 servings (1/2 cup)

Nutrition

Serving: 1 serving (1/2 cup sauce)Calories: 135.4 kcal (7%)Carbohydrates: 4.7 g (2%)Fiber: 0.2 g (1%)Net Carbs: 4.5 gProtein: 12.6 g (25%)Fat: 7.3 g (11%)Saturated Fat: 2.6 g (16%)Polyunsaturated Fat: 0.6 gMonounsaturated Fat: 3.7 gTrans Fat: 0.01 gCholesterol: 12.3 mg (4%)Sodium: 264.9 mg (12%)Potassium: 135.7 mg (4%)Sugar: 2.6 g (3%)Vitamin A: 101.2 IU (2%)Vitamin B12: 0.7 µg (12%)Vitamin C: 1.4 mg (2%)Vitamin D: 0.1 µg (1%)Calcium: 264.5 mg (26%)Iron: 0.3 mg (2%)Magnesium: 14.9 mg (4%)Zinc: 0.8 mg (5%)