Healthy Alfredo Sauce Recipe

A fork holding twirled fettuccine out of a large skillet.

5 from 1 vote

A healthy alfredo sauce recipe is possible with just a fraction of the calories. Let's ditch the high fat version loaded with fat and carbs. This Cauliflower Alfredo is absolutely rich and bursting with flavor, gluten-free, and a healthier recipe of a classic comfort food dish.

Prep Time15

Cook Time15

Total Time30

Course: Dinner & Main Dishes

Cuisine: American

Keyword: cauliflower alfredo sauce, healthy alfredo sauce

Servings:

Calories: 276kcal

Author: Lisa Hatfield

Equipment

Large Cast Iron Skillet

Ingredients

7 cups vegetable stock (swap in chicken stock bone broth)
1 medium cauliflower (6 cups) cut into pieces
2 tablespoons butter (swap in olive oil)
1 large shallot finely minced
¼ teaspoon nutmeg freshly grated
1 teaspoon garlic powder
1 teaspoon kosher sea salt
1 teaspoon fresh cracked pepper
½ cup unsweetened plant-based milk (swap in skim milk)
¼ cup grated parmesan cheese (swap in nutritional yeast)
1 pound fettuccine pasta gluten free or regular fettuccine
½ cup fresh parsley finely chopped

US Customary - Metric

Instructions

Cut the cauliflower into small chunks, set aside.
In a large pot, bring the vegetable stock to boil. You can also swap in chicken stock or use a large pot of salted water with a teaspoon salt.
Place a large skillet or sauce pan over medium heat, melt butter (or swap olive oil) and saute' minced shallot, garlic powder, nutmeg, salt, and pepper. Cook until the shallot just turn light brown, tender and soft. Remove from heat and set aside.
Add all the cauliflower in the large pot and boil for 7-10 minutes until fork tender. Turn off heat, keep the hot vegetable stock.
In a high-speed blender, use a large strainer, and add the cauliflower, 1 cup of the veggie cooking broth, and sautéed shallot miture, milk, parmesan cheese, and puree on high until very smooth. Stop the blender and push down the cream sauce as needed.
Pour the alfredo sauce back into the pan off the heat you cooked the shallots and butter.
Boil your fettuccine pasta in the same pot as you cooked the cauliflower in the vegetable stock, add more water to cover the pasta if needed. Drain the pasta, add to the large skillet with the sauce, using tongs to combine.
Turn the skillet on low heat with the sauce and pasta.
Serve warm and garnish with parsley and more parmesan cheese.
Leftovers can be stored in an airtight container for up to 4 days.

Notes

Light Alfredo Sauce Tips

plant-based milk - Creates a creamy sauce, try almond milk, coconut milk, soy milk, oat milk, or flax milk. If you use regular whole milk, try low-fat milk or skim milk.

garlic - You can use garlic powder or fresh garlic. Minced garlic will add a more garlicky flavor.

butter - Okay, it's only 2 tablespoons! That fat from the melted butter adds loads of flavor, but if you want you can swap it out for olive oil.

parmesan cheese - Swap in nutritional yeast in place of the cheese, the great thing is it also works as a thickening agent for a nice thick sauce.

shallots - are just right in this recipe and preferred for best results as they don't bring an overwhelming onion taste to the sauce. Try to find these, but if you can't go with a sweet mild onion or a yellow onion and avoid white onions.

pasta - The choices here are endless for what to use a healthier fettuccine alfredo, try a gluten-free brand of choice. You can also use whole wheat noodles, make spiralized zoodles, or your favorite pasta.

vegetable stock - This is the top choice for alow-fat alfredo sauce, it is much lower in calories, fat, and carbs. But you can use Chicken Stock (Bone Broth), try my recipe if you wish to swap it instead.

Healthy Chicken Alfredo

Traditional alfredo sauce over hot fettuccine noodles is a family favorite and a delicious recipe we all adore. To turn this into a hearty weeknight meal, add cubed chicken, and dinner is on the table.

You can use chicken breast, canned chicken, or rotisserie chicken to pull this skinny alfredo sauce dinner together in minutes. You can even use slice leftover turkey or cooked ground turkey to make a wholesome dinner.

Nutrition