This Creamy Greek Yogurt Alfredo Pasta Sauce is a low-fat, low-calorie, and high-protein variation on the traditional Italian dish! This quick and easy pasta sauce, made with whole milk, grated Parmesan cheese, and fresh garlic, is deliciously rich, creamy, and thick. Serve this nutritious cream sauce over a large amount of pasta for a pleasant, comforting meal.
Looking for more pasta sauce? Look at my Buffalo Wild Wings CrockPot Garlic Parmesan Chicken Pasta Recipe, Easy Boursin Pasta, Ranch Pasta Salad, Protein Cottage Cheese Mac and Cheese, and my Zesty Salad Supreme Pasta Salad.
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Why You'll Love This Recipe
A large bowl of pasta covered in a delicious, creamy sauce is my favorite food in the world. Extra points if there is a lot of cheese in that sauce!
Everything points to Fettuccini Alfredo, the traditional, rich, and adored Italian meal. My inability to consume more than a few bites of the delectable dish is the sole drawback. And it's just too rich!
My high-protein version fills that need. Alfredo Pasta with Greek Yogurt! This is a lighter version of the well-known dish:
- Healthy Version: This incredibly creamy version of the classic Alfredo sauce is reduced in calories and fat, while being higher in protein. It's a great approach to reach your health objectives and savor a warm, comforting meal. Additionally, it's arguably the most delicious method to meet your protein goals when poured over chickpea pasta with some grilled chicken!
- Easy & Fast: It takes less than 30 minutes to prepare this pasta sauce. You may quickly prepare the ideal, simple dinner for the entire family by boiling some pasta in the interim. Even finicky children would enjoy this one, in my opinion!
- Cheesy, rich, and creamy: Have I mentioned how creamy this sauce is? Incredibly so. And that's pretty much all you need to know if you're as fond of creamy cheese sauces as I am.
- Feel Good: I think my favorite feature about this recipe is that it makes you feel good after eating it, in addition to tasting wonderful while you're eating it! That's my main goal in life. I want foods that not only help me feel my best but are also delicious.
- Protein-Packed: One serving of this high-protein Alfredo pasta has an impressive 23 grams of protein!
What're you waiting for, then? Come on, let's cook! Another alternative for a high-protein pasta sauce is my Protein Cottage Cheese Mac and Cheese.
Ingredients & Substitutions
The ingredient list for high protein Alfredo pasta is extremely short!
You'll need just a handful of simple ingredients, plus pantry staples such as salt and black pepper. Here is everything:
- Greek Yogurt: Plain Greek yogurt is the highlight of this pasta dish! I use 1 cup nonfat Greek yogurt, but I believe anything from low-fat to full-fat will work.
- Milk: I used whole milk here for added richness, but any ¾ cup of milk will do. Almond milk or skim milk would be excellent substitutes. Another alternative is to forego the milk and instead use chicken or veggie broth. Practically any liquid!
- Parmesan cheese is essential for creating the delicious flavor of a traditional Alfredo sauce. You will need ¾ cup of high-quality grated Parmesan cheese. To get the best results, get a block from the grocery store and grate it yourself.
- Butter: 2 tablespoons salted butter is used to sauté the garlic and make the yogurt sauce. You might replace this with olive oil, but I prefer the rich flavor of butter. YUM.
- Garlic is, in my humble view, an essential ingredient in any Italian-inspired meal, and this one's no different. You'll need 2 cloves of minced fresh garlic. If you don't have any fresh garlic, you can substitute jarred minced garlic or a lot of garlic powder.
- Pasta: This creamy pasta sauce evenly coats 8 oz of pasta. For a classic look and feel, I recommend using flat noodles such as linguini or fettuccini!
- Fresh parsley is an optional garnish that is both attractive and delicious! It imparts a very clean and peppery flavor.
- Salt and Pepper: Finally, season the sauce to your satisfaction with salt and cracked black pepper.
Looking for additional ways to incorporate Greek yogurt? Test out my Greek Yogurt Marinated Chicken.
Equipment
- Cup or Spoon for Measuring
- Liquid Measuring cup
- Big pan
- Chef knife
- Cutting board
- Rubber spatula
- Tongs
How To Make This Recipe
Making Greek yogurt Alfredo sauce is really simple! In less than 30 minutes, the thick and creamy sauce will be ready to serve.
- Step 1: Get the pasta ready. Follow the instructions on the package to prepare your preferred pasta. After cooking, put aside.
- Step 2: Get the sauce going. In the meantime, melt the butter in a big skillet over medium heat. Add the minced garlic and sauté for about a minute, until fragrant but not browned.
- Step 3: Time for Greek yogurt. Lower the heat to low, then slowly whisk in the milk, followed by the Greek yogurt. Keep whisking until smooth; gentle heat is what stops the yogurt from curdling.
- Step 4: Melt the cheese. To the cream sauce, add the Parmesan cheese shreds. Stir it in a little at a time until it melts completely, adding a splash of reserved pasta water if the sauce gets too thick. The cheese should be melted gradually over extremely low heat. The Greek yogurt may curdle if the heat is set too high.
- Step 5: Season. To taste, add salt and black pepper.
- Step 6: Present and savor! Add the cooked pasta to the sauce and toss to coat, letting it simmer gently for a minute or two. Add more Parmesan cheese, fresh parsley, and crushed black pepper as garnish.
Optional Variations & Dietary Adaptions
Although I believe this healthier version of Alfredo sauce is ideal just the way it is, you can modify it to suit your own tastes or requirements!
Here are some suggestions for variations and adjustments:
- Add Protein: You could always add more protein, even if this dish has a lot of it already! Top this tasty pasta with some seared shrimp or roasted chicken cutlets.
- Gluten Free: Just select your preferred gluten-free pasta noodles to make this a celiac-friendly dish. Maybe some chickpea pasta or brown rice spaghetti! Since chickpea pasta also gives a protein boost, I personally adore using it.
- Grain Free: You might use chickpea pasta once more to make this recipe without grains. Edamame pasta, sweet potatoes, or cassava are additional substitutes.
- Seasonings: Feel free to add more seasonings to enhance the flavor, as they are kept rather plain and straightforward here. Dried oregano, dried basil, garlic salt, or Cajun flavor would all be great additions, in my opinion. Or add some heat with red pepper flakes!
- Low Carb: For a low-carbs meal, you may serve this creamy Greek yogurt sauce over any of the many "pasta" options available. Zoodles or zucchini noodles are my particular fave! Palmini or spaghetti squash are other options.
- Add a Kick: Stir in Sriracha or hot sauce for an Alfredo sauce with a kick!
- Use as a Casserole Sauce: Add it as a sauce in casseroles or use it in lasagne instead of (or in addition to) marinara.
Expert Tips
It can be a little challenging to perfect the yogurt Alfredo pasta sauce, but don't worry! You will consistently get the ideal sauce if you adhere to the following advice.
- It's possible that the Greek yogurt will cause this sauce to curdle. particularly when using nonfat yogurt! Heating the protein in yogurt causes curdling, although the protein is better protected when fat is present. There is a greater chance of breaking, separating, or curdling because this recipe calls for nonfat yogurt. Just make sure that after adding the Greek yogurt, you keep the sauce off the heat or on very low heat.
- It could take some time for the Parmesan cheese to fully melt into the sauce once you add it. It's all right! It is important to move slowly and low. I can assure you that the cheese will melt into a very creamy and rich pasta sauce in a few minutes.
- For optimal melting, use freshly grated cheese! Usually, pre-shredded cheese has chemicals that cause it to clump more when melted. I suggest purchasing a block of Parmesan cheese from the grocery and chopping it yourself. Pro Tip: The rind can be saved for use in further pasta recipes.
- When it comes to this tasty sauce, seasoning is your friend. It tastes fantastic, in my opinion, and not at all like yogurt! However, any trace of that sour yogurt flavor will be muffled by the seasonings. Season with salt, pepper, and whatever else you want.
- Whisk in yogurt gradually: Whisk in the Greek yogurt a little bit at a time until it's fully incorporated to help ensure a smooth, creamy sauce.
Serving Suggestions
There are so many delectable ways to serve this creamy Alfredo sauce with more protein!
Served over a large dish of spaghetti would be the most traditional option. For a more complete meal, you might then top it with grilled chicken, baked salmon, or pan-seared shrimp.
This Greek yogurt pasta can also be served as an accompaniment to any main course. I like to serve it with a Pesto Butter Salmon, Crusted Chicken Romano, and Baked Shrimp Oreganata. You can also serve a sautéed vegetable or a side salad!
Want to forgo the pasta? However, there are other ways to savor this delicious sauce without pasta:
- Delicious dipping sauce for garlic baguette bread or garlic knots!
- As in this Pesto Flatbread Pizza, put it on a pizza.
- Serve with vegetables. It would go perfectly with frozen broccoli that has been roasted.
- Fans of Parmesan cheese would be smitten with it on top of protein in Parmesan Crusted Cod.
- Cheesy carbs nirvana is waiting for you when you drizzle it over potatoes!
- Use in Italian soups: Add it to Italian soups to make it more creamy and rich.
- Toss with stuffed pasta: Stuffed pasta like tortellini or ravioli pairs wonderfully with this sauce.
How to Store Leftover Sauce
Greek yogurt sauce leftovers can be kept in the refrigerator for up to 4 days in an airtight container. To reduce the amount of sauce separating, I suggest carefully warming the sauce in a pan over low-medium heat. Before pouring the sauce over pasta, you can add a spoonful of water or milk and microwave it to reheat or thin it out. The sauce will thicken while in the refrigerator.
Frequently Asked Questions
The straining procedure is the primary distinction between Greek yogurt and ordinary yogurt. Whey is extracted from Greek yogurt by straining it. As a result, the consistency is thicker than that of ordinary yogurt! Additionally, the Greek variety offers nearly twice as much protein and less sugar!
Although I'm not a nutritionist or dietician, I think this meal is a fantastic healthy substitute for traditional comfort food! It has significantly more protein and fewer calories and fat. Compared to the classic form, a bowl of Greek yogurt Alfredo pasta won't feel as heavy in your stomach. I like to serve the sauce over chickpea pasta to further increase the nutritional value. I'm consuming even more protein in this way, which will help me feel content and full.
No, you can't taste the Greek yogurt! Although it doesn't taste precisely like your typical rich, heavy Alfredo sauce, it comes pretty close. It's fantastic, cheesy, and buttery. The yogurt has a little flavor, but that's all there is to it, and you can always mask it with a generous amount of salt! Try using half the amount mentioned if you are concerned that this pasta sauce will taste too much like Greek yogurt. A more common item, such as heavy cream or even sour cream, might be used to replace the other half!
Any kind of pasta will work here! I prefer to use long, flat noodles like fettuccini or linguini.
You may keep this Alfredo dish in the refrigerator in an airtight container. either by itself or in combination with pasta and sauce. It keeps well for up to 4 days.
If something goes wrong and it does curdle, don't worry; it's safe to eat and will still be delicious, albeit a little clumpy, like if you substituted garlicky Parmesan-flavored ricotta for sauce in your noodles.
Any plain Greek yogurt works; I use nonfat. Full-fat (5%) is the least likely to curdle, so if you use nonfat or low-fat, keep the heat especially low.
If you tried this Creamy Greek Yogurt Alfredo Pasta Sauce (High Protein!) or any other recipe on my website, please feel free to leave a 🌟 star rating and let me know how it goes in the 📝 comments below. And remember to tag me on Instagram!
More Pasta Recipes
- Zesty Salad Supreme Pasta Salad
- Ranch Pasta Salad
- Buffalo Wild Wings CrockPot Garlic Parmesan Chicken Pasta Recipe
- The Best Creamy Mozzarella Shrimp Pasta
- The Best Chicken Mozzarella Pasta
- Easy 20 Minute Canned Tuna Pasta
- Easy Lemon Garlic Pasta
- Crock Pot Mac and Cheese
- Quick & Easy Gouda Mac and Cheese
- Homemade Hamburger Helper Recipe
- Easy Homemade Cajun Chicken Alfredo Sauce (Creamy Recipe)
- Easy Boursin Pasta
- Protein Cottage Cheese Mac and Cheese
Recipe
Creamy Greek Yogurt Alfredo Pasta Sauce
INGREDIENTS
- 8 oz 225g pasta
- 2 tablespoons butter
- 2 cloves garlic minced
- 1 cup plain Greek yogurt
- ¾ cup milk
- ¾ cup Parmesan cheese grated
- ¼ cup reserved pasta water optional
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 2 tablespoons fresh parsley chopped
INSTRUCTIONS
- Cook the Pasta - Bring a large pot of salted water to a boil and cook the pasta according to the package instructions until al dente. Reserve some pasta water before draining.
- Sauté the Garlic - Melt the butter in a large pan over medium heat. Add the minced garlic and cook for about 1 minute, stirring often, until fragrant but not browned.
- Stir in the Milk & Greek Yogurt - Lower the heat to low, then slowly stir in the milk, followed by the Greek yogurt. Keep whisking until smooth to avoid curdling.
- Add the Cheese - Add the grated Parmesan (or Pecorino Romano) a little at a time, stirring until completely melted and the sauce is creamy. Add reserved pasta water as needed to loosen it.
- Combine with Pasta - Add the drained pasta and toss gently so every strand is coated. Let it simmer for a minute or two so the pasta takes on the flavor.
- Finish & Serve - Stir in the chopped parsley, taste and adjust the seasoning, then serve immediately with extra cheese on top. Enjoy!
Becca says
The Alfredo sauce is making this woman's mouth water - haven't had it in a LONG time and am getting very psyched now.
Looking forward to trying many of the recipes here.
Thanks!