Healthier Gluten-Free Alfredo Sauce

Gluten Free Alfredo Sauce
Kaleigh McMordie, MCN, RDN
Total Time: 15 min
Prep Time: 5 min
Cook Time: 10 min
Servings: 4 (1/3 cup each)

Nutrition Highlights (per serving)

153 calories
10g fat
6g carbs
11g protein
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Nutrition Facts
Servings: 4 (1/3 cup each)
Amount per serving  
Calories 153
% Daily Value*
Total Fat 10g 13%
Saturated Fat 5g 25%
Cholesterol 26mg 9%
Sodium 284mg 12%
Total Carbohydrate 6g 2%
Dietary Fiber 0g 0%
Total Sugars 3g  
Includes 0g Added Sugars 0%
Protein 11g  
Vitamin D 0mcg 0%
Calcium 196mg 15%
Iron 0mg 0%
Potassium 193mg 4%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Alfredo sauce isn't a traditionally "healthy" food.  It is normally made with butter, white flour and cream. Especially when poured over refined white pasta, alfredo makes for a meal that's both heavy and lacking in protein and fiber, so you may be left hungry in just a couple of hours.

But you can make a creamy, delicious alfredo sauce right at home that's made with simple, better-for-you ingredients. It's lower in fat and sodium, and it also happens to be gluten-free.


  • 2 teaspoons olive oil
  • 4 cloves garlic, minced
  • 4 ounces reduced-fat cream cheese
  • 1 cup low sodium vegetable broth
  • 1/2 cup freshly grated parmesan cheese
  • 1/2 teaspoon freshly cracked black pepper
  • 1/2 cup plain nonfat Greek yogurt


  1. In a large nonstick skillet, heat olive oil over medium heat. Add garlic and cook, stirring, until softened and fragrant, about one minute.

  2. Add cream cheese and broth and whisk to combine until smooth. Stir in parmesan cheese and black pepper and continue to cook over low heat until bubbly and thickened.

  3. Remove from heat and stir in Greek yogurt.

  4. Spoon over your favorite cooked pasta or vegetable noodles.

    Ingredient Variations and Substitutions

    You may use low sodium chicken broth in place of vegetable broth.

    Cooking and Serving Tips

    If needed, thin sauce with milk or more warm broth.

    Serve sauce over whole wheat pasta, or to keep it gluten-free, chickpea pasta or vegetable noodles.

    Add grilled chicken or shrimp for more protein, or toss in some cooked broccoli, mushrooms or spinach for more vegetables.

    Top with additional freshly grated parmesan or finely chopped parsley, if desired.

    Serve with a green salad for a balanced meal.

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By Kaleigh McMordie, MCN, RDN, LD
Kaleigh McMordie, MCN, RDN, LD, is an intuitive eating registered dietitian with a master's in clinical nutrition.