Last Updated on May 11, 2023 by Kayla Berman
Alfredo Sauce with Greek Yogurt is a low fat, low calorie, and high protein take on the classic Italian dish! Made with whole milk, shredded parmesan cheese, and fresh garlic … this quick & easy pasta sauce is wonderfully rich, creamy, thick, and delicious. Serve this healthy cream sauce on top of a big bowl of pasta for a satisfying, feel-good comfort meal!
Looking for more pasta sauces? Check out my Healthy Homemade Tomato Sauce and Hidden Veggie Pasta Sauce!
Why You’ll Love This Recipe
My favorite meal on this earth is a big bowl of pasta smothered in a creamy dreamy sauce. Bonus points if that sauce is loaded with cheese!
All signs are leading to the classic, the decadent, the beloved Italian dish … fettuccini alfredo. The only thing is, that I can never take more than a few bites of the delicious dish. It is simply too decadent!
That is where my high protein version comes in. Greek Yogurt Alfredo Pasta! This lighter take on the popular dish is:
- Healthy Version: This super creamy sauce is a low calorie, low fat, and high protein variation of the original alfredo sauce. It is a fantastic way to enjoy a cozy, comfort food while also achieving your health goals. Plus when served over chickpea pasta with some grilled chicken it pretty much the most delicious way to reach your protein intake!
- Quick & Easy: This pasta sauce comes together in well under 30 minutes. Boil up some pasta in the meantime and you can have the perfect easy dinner ready for the whole family in no time at all. I think even picky kids would love this one!
- Rich, Creamy, & Cheesy: Did I mention this sauce is creamy! Unbelievably so. And if you love creamy cheese sauces as much as I do, that is pretty much all you need to know.
- Feel Good: Probably my favorite thing about this recipe is that not only does it taste good while you’re eating it, but you will feel good after you’ve done so! That is what I am all about. Foods that are incredibly scrumptious, but also make me feel my best.
So what are you waiting for? Let’s get cooking!
Ingredients & Substitutions
The ingredient list for high protein alfredo pasta is actually quite short!
You’ll need 6 simple ingredients total plus pantry staples, like salt and black pepper. Here’s everything:
- Greek Yogurt: The star of this pasta dish is plain greek yogurt! I use 1 cup of nonfat, but I think anything on the spectrum all the way to full-fat greek yogurt would work.
- Milk: I use whole milk here for extra creaminess, but any 1 cup milk should do the trick. Almond milk or skim milk would both be a great substitute. Another option is to skip the milk entirely and go for chicken broth or vegetable broth. Pretty much any liquid!
- Parmesan Cheese: Parmesan cheese is key here to get the yummy flavor of a traditional alfredo sauce. You’ll need 1 cup of a high quality parmesan cheese. I recommend buying a block from the grocery store and shredding it yourself for the best results.
- Butter: 2 tbsp salted butter here is used to cook up the garlic and start the yogurt sauce. You could replace this with olive oil, but I just love the rich taste of butter. YUM.
- Garlic: Garlic belongs in each and every Italian inspired dish. In my humble opinion! This one is no different. You’ll need 1 tbsp minced fresh garlic. Alternatively you could use jarred minced garlic or even lots of garlic powder if that’s all you can get your hands on.
- Pasta: This creamy pasta sauce coats 8 oz of pasta perfectly. I recommend using a flat noodle like linguini or fettuccini for the classic look and feel!
- Fresh Parsley: Fresh parsley is an optional, but beautiful and delicious garnish! It adds a wonderfully clean and peppery taste.
- Salt & Pepper: Lastly, make sure to season this sauce to your liking with salt and cracked black pepper.
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- Measuring Cup / Spoons
- Liquid Measuring Cup
- Large Pan
- Rubber Spatula
- Chef Knife / Cutting Board
How To Make This Recipe
Greek yogurt alfredo sauce is incredibly easy to make! You’ll have the rich and creamy sauce ready to be devoured in well under 30 minutes.
Step 1: Prepare the pasta. Cook your favorite pasta according to the package directions. Once cooked, set aside.
Step 2: Start the sauce. Meanwhile add the butter to a large pan on the stove over medium heat. Once melted, add the minced garlic. Sauté for 1-2 minutes until the garlic is fragrant. Then stir in the milk.
Step 3: Greek yogurt time. Remove the pan from the heat and allow to cool for a few minutes. Then add the plain yogurt to the milk mixture. Stir until well combined.
Step 4: Melt the cheese. Add the shredded parmesan cheese to the cream sauce. Place the pan back on the stove over low heat. Stir until the cheese is completely melted into the sauce. Make sure to melt the cheese slowly over a very low heat. If the heat is too high, the greek yogurt could curdle.
Step 5: Season. Add salt and black pepper to taste.
Step 6: Serve & enjoy! Add the cooked pasta to the greek yogurt pasta sauce. Toss to combine. Garnish with cracked black pepper, fresh parsley, and extra parmesan cheese.
Optional Variations & Dietary Adaptions
While I think this healthier alfredo sauce is perfect as is, there is room for you to make adaptions in order for it to meet your personal preferences or needs!
Here are a few variation and adjustment ideas:
- Add Protein: Although this dish is already high protein, you could always add extra protein! Serve this delicious pasta with some grilled chicken breast or seared shrimp on top.
- Gluten Free: To make this a celiac-friendly dish simply choose the gluten free pasta noodles of your liking. Perhaps brown rice pasta or chickpea pasta! I personally love to use chickpea pasta because it also adds a protein boost.
- Grain Free: For a grain free version of this recipe you could again use chickpea pasta. Other alternatives include cassava, sweet potato, or edamame pasta.
- Seasonings: The seasonings are kept pretty simple and basic here so feel free to add some more to up the flavor. I think cajun seasoning, Italian seasoning, dried oregano, dried basil, or garlic salt would all be fantastic additions. Or perhaps red pepper flakes for some heat!
- Low Carb: There are loads of “pasta” options out there that you could serve this creamy greek yogurt sauce over for a low carb meal. My personal favorite option would be zucchini noodles or zoodles! You could also do palmini or spaghetti squash.
Yogurt alfredo pasta sauce can be a bit tricky to nail, but do not worry! If you follow the tips below you’ll get the perfect sauce each and every time.
- It is quite possible that this sauce could curdle because of the greek yogurt. Especially if you use a nonfat yogurt! Curdling happens when the protein in yogurt is heated, but when there is fat present the protein is more protected. Since this recipe calls for nonfat yogurt … breaking, separating, or curdling are more likely to happen. Simply make sure you keep the sauce off the heat or on a very low heat once the greek yogurt has been added.
- Once you add the parmesan cheese it could take a while to completely melt into the sauce. This is okay! The key is to go low and slow. After a few minutes I promise the cheese will melt into a wonderfully rich and creamy pasta sauce.
- Use freshly grated cheese for the best melting! Pre shredded cheese typically contains additives that make it more clumpy when melted. I recommend buying a parmesan cheese block at the store and shredding it yourself. Pro Tip: You can save the rind to add to more pasta dishes!
- Seasoning is your friend with this delicious sauce. I think it has a great taste as it, not too much like yogurt at all! But seasonings will cover up any hint of that tangy yogurt taste. Add salt and pepper, and anything extra to your heart’s delight.
This higher protein cheesy alfredo sauce can be served in countless delicious ways!
The most classic way would be on a big bowl of pasta. Then you could add pan seared shrimp, baked salmon, or grilled chicken on top for a well rounded meal.
Alternatively, this greek yogurt pasta could be the side dish to any main course. Some of my favorite dishes to serve it with are my Baked Shrimp Oreganata, Crusted Chicken Romano, or Pesto Butter Salmon. Feel free to add a side salad or sautéed vegetable too!
Feel like ditching the pasta? Well there are many pasta-less ways to enjoy this delectable sauce as well:
- Delicious dipping sauce – For garlic knots or bread!
- Put it on a pizza – Like in this Pesto Flatbread Pizza
- Serve over veggies – It would be the perfect addition to Roasted Frozen Broccoli
- On top of protein – parmesan cheese lovers would be obsessed with it on Parmesan Crusted Cod
- Drizzle on top of potatoes – hello cheesy carb heaven!
The main difference between greek yogurt and regular yogurt has to do with the straining process.
Greek yogurt is strained to remove its whey. This results in a thicker consistency than that of regular yogurt!
The greek variety also has lower sugar and almost double the amount of protein!
I am not a dietician or nutritionist, but in my opinion this recipe is a great healthy alternative to the classic comfort food!
It is lower calorie, lower fat, and way higher in protein. A bowl of greek yogurt alfredo pasta will not sit in your stomach quite as heavy as a bowl of the traditional version will!
I love to up the nutrition here even more and serve the sauce over chickpea pasta. This way I’m getting in even more protein to keep me full and satisfied.
No, you cannot taste the greek yogurt! The sauce does not taste exactly like your traditional, heavy, and rich alfredo sauce – but it is pretty darn close.
It tastes buttery, cheesy, and delicious. There is a slight tang from the yogurt, but that is it and it could always be covered up by lots of seasoning!
If you are worried that this pasta sauce will taste too much like greek yogurt, try only using half the amount listed. You could replace the other half with a more typical ingredient, like heavy cream or even sour cream!
You can use any type of pasta here! I like to use a flat, long noodle like linguini or fettuccini.
This alfredo recipe can be stored in an airtight container in the fridge. Either the sauce on its own or combined with pasta.
It will keep best for 3-5 days!
More Delicious Pasta Recipes
- Chicken Caprese Pasta
- Homemade Healthy Tomato Pasta Sauce
- Hidden Veggie Pasta Sauce
- Burrata Pasta with Zucchini, Corn, & Tomatoes
- Creamy Lemon Chicken Pasta
- Healthy Pasta Primavera
More High Protein Recipes
- Egg White Spinach Frittata
- Cottage Cheese Toast
- Lemon Pepper Tuna Salad
- Ground Turkey Teriyaki Rice Bowls
- Egg White Stovetop Oatmeal
- High Protein Cottage Cheese Ice Cream
- Buffalo Chicken Zucchini Boats
Connect With Me!
If you make this healthy alfredo sauce recipe or any of my other recipes, I would absolutely love to know! Tag me @wellnessbykay on Instagram so I can see and share your recreations.
Love this recipe? Leave a comment and a rating! I love to see and it helps me continue to develop delicious recipes for this blog.Print
Creamy Greek Yogurt Alfredo Pasta Sauce
Alfredo Sauce with Greek Yogurt is a low fat, low calorie, and high protein take on the classic Italian dish! Made with whole milk, shredded parmesan cheese, and fresh garlic … this quick & easy sauce is wonderfully rich, creamy, thick, and delicious. Serve this healthy cream sauce on top of a big bowl of pasta for a satisfying, feel-good comfort meal!
- Prep Time: 5 Minutes
- Cook Time: 15 Minutes
- Total Time: 20 minutes
- Yield: 4 Servings 1x
- Category: Sauce
- Method: Stovetop
- Cuisine: Italian American
- 2 tbsp salted butter
- 1 tbsp minced garlic
- 1/2 cup whole milk
- 1 cup plain greek yogurt, nonfat
- 1 cup shredded parmesan cheese
- 8 oz pasta
- Salt, to taste
- Black pepper, to taste
- Fresh parsley, for garnish
- Cook the pasta according to the package directions. Once cooked, set aside.
- Meanwhile add the butter to a large pan on the stove over medium heat. Once melted, add the minced garlic. Sauté for 1-2 minutes until the garlic is fragrant. Then stir in the milk.
- Remove the pan from the heat and allow to cool for a few minutes. Then add the plain yogurt to the milk mixture. Stir until well combined. Make sure the sauce is not too hot when adding the yogurt, otherwise it could curdle!
- Add the shredded parmesan cheese to the sauce. Place the pan back on the stove over low heat. Stir until the cheese is completely melted into the sauce. Make sure to melt the cheese slowly over a very low heat. If the heat is too high, the greek yogurt could curdle.
- Season the the sauce with salt and black pepper to taste.
- Add the cooked pasta to the greek yogurt pasta sauce. Toss to combine. Garnish with cracked black pepper, fresh parsley, and extra parmesan cheese.
- Serve and enjoy!
Keywords: greek yogurt alfredo, greek yogurt alfredo sauce, alfredo sauce with greek yogurt, high protein alfredo sauce, protein alfredo sauce, yogurt alfredo sauce