Low-calorie Alfredo Sauce Recipe (no butter, no heavy cream)


Low-calorie Alfredo Sauce

If anyone knows me or eats with me often, then they would know that I’m an Alfredo kind of person. Wherever I go, if they offer Fettuccine Alfredo on their menu, you can be pretty sure that I’ll be ordering that. Whenever we cook together and Vero asks me what sauce do I want for the pasta, I tell her “Do you even have to ask? Of course Alfredo!” There’s something about the creamy, cheesy, garlicky flavours of the sauce that always gets me.

But the more people around me are into healthy diets and workouts (people on social media in particular), the more I feel guilty eating high-fat meals like the Fettuccine Alfredo. But does that mean I can never have it? Of course not! That’s why we came up with a low-calorie, lean Alfredo sauce recipe to not only taste good on your lips, but doesn’t stay in your hips (Joey reference, if you watch Friends!). I have to tell you, I’ve made my fair share of homemade Alfredo sauce, and this one is honestly (really) hands-down the best one yet. Not only does it taste exactly like a traditional high-fat sauce with heavy cream and butter inside, it has an even nicer texture! The traditional sauce is amazing, but it can sometimes be too heavy and too rich. This one has a nice balance of creaminess with a lighter texture.

Low-calorie Alfredo Sauce

Now, I’ve calculated the calories myself. A typical Alfredo sauce is usually made of four main ingredients: garlic, butter, heavy cream, and parmesan cheese. With this recipe, you’d be getting from 500 calories. Add the calories from the fettuccine noodles to that and you’ll be easily eating a whopping 800 calories for one meal. And a lot of those come from fat!

The main calorie contributors in the typical Alfredo sauce are obviously butter, heavy cream, and parmesan cheese. So we’ve tailored our recipe to replace the butter and heavy cream with a healthier substitute with lower calories. We kept the cheese because we love it too much, and I know a lot you do too! And the parmesan cheese is basically the essence of an Alfredo sauce, so we had to keep it.

So, we replaced the butter with olive oil and the heavy cream with unsweetened soy milk. We also added some vegetable stock in the recipe for more flavours. Then, we calculated the calories using this recipe, and the result was mind-blowing. One serving of this sauce only has 160 calories. And it tastes just as good. No more butter and heavy cream in our sauce! And even though this sauce is less heavy than the traditional one, we still feel that it’s just as satisfying because of the light creaminess that comes from the cheese.

The bulk of the calories in the lean Alfredo sauce actually comes from the olive oil (and the Parmesan cheese, but that’s a given). But those calories come from the good fats in olive oil, as opposed to the bad fats in butter and heavy cream. So yay for that!

Low-calorie Alfredo Sauce

We’re definitely gonna be making a lot more this recipe since we love it so much and it’s still relatively healthy. Let us know if you tried it in the comments or if you have a suggestion to make the calorie count even lower and even healthier! I hope you guys enjoy the recipe and happy eating!

Here is the nutritional value of our low-calorie Alfredo sauce for you to check out!


INGREDIENTS (2 servings)

  • 1 tbsp of olive oil
  • 3 garlic cloves, minced
  • 1 tbsp of all-purpose flour
  • 1/2 cup of unsalted vegetable stock
  • 1/2 cup of unsweetened soy milk
  • 1/4 cup of grated Parmesan cheese (and some extra for topping)
  • Salt and pepper to taste
  • Chopped or dried parsley for topping


  1. Heat olive oil over medium heat and cook garlic until tender, but not browned.
  2. Add all-purpose flour and cook until there’s no more raw flour, about 20 seconds.
  3. Add the vegetable stock and soy milk. Bring heat down to medium et let simmer while stirring occasionally.
  4. Let simmer until the sauce thickens, about 10-15 minutes. When the sauce thickens, add grated Parmesan cheese and mix well.
  5. Remove from heat and season with salt and pepper, and top with parsley or more Parmesan cheese.
By | 2017-04-19T21:33:29+00:00 March 24th, 2017|Healthy, Lunch & Dinner, Recipes|0 Comments

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