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Skinny Alfredo Sauce

Posted Jul 13 2012 1:45pm

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The other day one of my students asked me to re-create one of her husband’s favorite foods: Alfredo Sauce. She wanted me to develop a healthy and low-calorie alfredo sauce recipe that her whole family could enjoy.  I accepted the challenge and created this recipe. While I couldn’t eat this sauce (I have a dairy intolerance), I experimented on my husband and he loved it! You could even make this into a dip by reducing the milk and adding some other spices/seasonings!



Skinny Alfredo Sauce
Recipe type: Sauce
Prep time: 5 mins
Cook time: 10 mins
Total time: 15 mins
Serves: 6
Makes 3 cups (6, 1/2 cup servings)
  1. Place all ingredients in a blender.
  2. Blend on high until completely smooth.
  3. Pour into a small saucepan and cook until hot, stirring frequently.
  4. Serve over whole wheat pasta and enjoy!

This sauce is thick and tasty! You can adjust the thickness by adding more milk if you want it a bit thinner. Play around with the spices: you can add some basil, oregano, and thyme if you want more Italian herb flavors.



I served this sauce over with sauteed onion and zucchini and A l Fresco Chicken Italian Sausage over whole wheat thin spaghetti and a sprinkle of Parmesan cheese on top. I love the Al Fresco Chicken sausages: I have tried the Italian and the Buffalo style and they both are delicious, have natural ingredients, and are lower in calories and fat than many poultry sausages (1 Italian sausage link has only 110 calories and 6 grams fat). Plus, they are more affordable than some of the other natural gourmet sausages out there.


Nutrition Facts Serving Size 0 Servings 6
Amount Per Serving
Calories 76 Calories from Fat 0
% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 9mg 3%
Sodium 417mg 18%
Total Carbohydrate 6g 2%
Dietary Fiber 0g 0%
Sugars 4.5g
Protein 10g 20%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. wp-nutrition-label



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