Creamy Greek Yogurt Alfredo Pasta Sauce

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Alfredo Sauce With Greek Yogurt is a lighter, protein-packed take on the classic creamy favorite. Replacing heavy cream with Greek yogurt, this sauce yields a rich, silky texture with a tangy depth of flavor — all without the extra guilt. Ideal for drizzling over pasta, roasted veggies, or grilled chicken, it’s a nutritious way to enjoy heaven in every single bite!

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.

greek yogurt alfredo pasta swirled around a fork and topped with fresh parsley

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Why You’ll Love This Recipe
Ingredients Needed
How To Make Greek Yogurt Alfredo Pasta Sauce
Variations & Substitutions
Pro Tips
Ideas For Using Alfredo Sauce
Frequently Asked Questions
More Pasta Recipes
Recipe
Creamy Greek Yogurt Alfredo Pasta Sauce

Why You’ll Love This Recipe

A Healthier Twist on an Alfredo Classic: Traditional Alfredo sauce is usually made with a combination of heavy cream and butter, which can pack some calories and heaviness into one meal. By using Greek yogurt instead, you end up with a creamy, satisfying sauce that is lower in calories and higher in protein. It’s a no-guilt way to have a comforting pasta dish without sacrificing flavor or texture.
Creamy and Delicious: The Greek yogurt brings a nice tang that elevates the flavor of the sauce, making it even more interesting than the traditional version. It readily mingles with Parmesan cheese and garlic, resulting in a smooth, velvety texture that adheres to pasta, vegetables or protein nearly as well as it does to your home cookin’s arteries.
Quick and Easy to Make: This sauce takes just several minutes to make, so it’s perfect for busy weeknights. As long as you have a few simple ingredients on hand, you can make a luxurious sauce as you boil your pasta. No fancy-schmancy methods—just stir, cook, and chow down!
Versatile and Customizable: It’s versatile too: You can dip with it or top fettuccine, zucchini noodles and more, but I have to say, this Greek yogurt Alfredo beats all. You can toss in grilled chicken, shrimp, or even roasted veggies for added flavor and nutrient. And you can easily adjust the thickness and the seasonings, to make it just how you like!

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.

bowl of linguini pasta topped with high protein alfredo sauce

Ingredients Needed

greek yogurt alfredo ingredients measured out on a white countertop

Greek Yogurt – This is the star of the show in this lighter Alfredo, Greek yogurt gives you that creamy mouthfeel of heavy cream but with less fat and more protein. It also provides a little tang, which counterbalances the richness of the butter and cheese, making the sauce more flavorful and dynamic.
Garlic – An essential flavor enhancer, garlic provides the sauce a warm, savory depth. Cooking in butter, it exudes its oils, perfuming the dish and creating a slight sweetness that cuts the tartness of the Greek yogurt.
Butter — Helps make a silky-smooth base for the sauce. It adds not only depth but also enables the garlic to cook slowly but gently enough not to burn, because it releases all its flavor. Beyond that, butter adds to the classic luxurious mouthfeel of Alfredo sauce.
Parsley — A fresh finishing touch, parsley adds brightness and a touch of earthiness to offset the creaminess of the sauce. It also adds to the beauty, giving your dish a hit of vibrant green and making it look as bright as it tastes.
Milk — Thins out the sauce but keeps it creamy and smooth. It helps to combine the Greek yogurt and cheese and prevents the sauce from getting too thick or clumpy. Whole milk will lend additional richness, while lower-fat milks will make it lighter.
Cheese (Parmesan or Pecorino Romano) — A major ingredient in achieving that one-of-a-kind Alfredo flavor. And adding Parmesan or Pecorino Romano lends an extra depth of salty, nutty, umami-packed flavor that elevates the entire dish. It also thickens the sauce, helping it cling to the pasta just so.
Pasta – The base of the dish, pasta is the ideal vessel to transport the creamy, flavorful sauce. Traditional fettuccine is perfect because its wide, flat shape accommodates the sauce, but you can also use other shapes like penne or linguine that hang on to sauces well.

How To Make Greek Yogurt Alfredo Pasta Sauce

Cook the Pasta — Fill a large pot with salted water and bring to a boil, Cook the pasta according to the package instructions until al dente. Keep 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 – After lowering the heat to low, and slowly, stir in the milk and then the Greek yogurt. Keep whisking to form a smooth paste and avoid curdling.

greek yogurt being stirred into healthier alfredo sauce in a pan

Add the Cheese — Add the grated Parmesan (or Pecorino Romano) little by little, stirring vigorouslly until completely melted and the sauce is creamy. Add reserved pasta water, as needed, to loosen consistency.

Combine with Pasta – Toss in the drained pasta, gently turning it over to coat every strand with creamy sauce. Let it simmer for a minute or two so the pasta takes on some flavor.
Finishing & Serving – Just about to stir in the finely chopped parsley for a hint of freshness. Taste and adjust seasoning if necessary, then serve immediately, with extra cheese on top. Enjoy!

Variations & Substitutions

Protein Boost — Add grilled chicken, shrimp or sautéed mushrooms for protein and texture. But rotisserie chicken is a time-saving product.
Dairy Alternatives – Use unsweetened almond, oat, or coconut milk in place of regular milk for a dairy-free alternative Try using dairy-free cheese and plant-based yogurt to keep it totally lactose free.
Extra Veggies — Incorporate spinach, broccoli, roasted red peppers or sun-dried tomatoes for added nutrients and color. Creamed mushrooms or sautéed zucchini would also be great with the rich sauce.
Gluten-Free Option – Substitute gluten-free pasta or zucchini noodles (zoodles) to prepare healthy, low-carb, gluten-free pasta without compromising flavor.
Spicy Kick — Sprinkle in some red pepper flakes or a dash of cayenne for some heat. A splash of hot sauce can add an additional layer of flavor, too.

Pro Tips

Use Room-Temperature Greek Yogurt — Chilled yogurt can choke in a hot sauce. Leave it out for a few minutes to bring to room temperature before you mix so it stays smooth and creamy.
No Curdling Allowed — When you add the Greek yogurt and milk, make sure to keep the heat low and whisk constantly to create that velvety texture without lumps. Avoid boiling the sauce.
Save Pasta Water for Silky Sauce — Adding a splash of the starchy pasta water as the sauce is coming together helps loosen it while also allowing the sauce to cling to the pasta better. This trick also keeps the sauce from getting too thick.
Grate Your Own Cheese — Bagged grated cheeses include anti-caking agents that can lead the sauce to be gritty. Freshly grated Parmesan or Pecorino Romano will give the best texture and meltability.

Ideas For Using Alfredo Sauce

Classic Pasta — Serve it stirred into fettuccine, penne or linguine for a creamy, comforting meal. Top with grilled chicken or shrimp for added protein.
Veg Drizzle – Serve as sauce over roasted or steamed veggies such as broccoli, cauliflower, asparagus or zucchini to give richness and flavor.
Pizza Base – Replace classic tomato sauce with the sauce on home made pizza. Add mozzarella, spinach, mushrooms or grilled chicken, for a white pizza twist.
Dip for Bread or Appetizers – Use Alfredo sauce warm as a dip for garlic bread, breadsticks, roasted potatoes (or grilled meats!).
Stuffed Proteins – Spread it as a filling or topping layer for stuffed chicken breasts, baked salmon, stuffed mushrooms for a rich twist.
Grain Bowls — Drizzle over quinoa, rice or farro bowls with grilled veggies and protein for a hearty, satisfying dish.

Frequently Asked Questions

Can I make this ahead of time?

Yes! You can make the sauce ahead of time, keep it in an airtight container in the refrigerator up to 3 days. If reheating, do so gently over low heat, stirring constantly to avoid separation.

Can You Store Greek Yogurt Alfredo Pasta Sauce?

Absolutely! Wrap and refrigerate leftovers in an airtight container for up to 3 days. To keep it creamy, reheat on low, adding a splash of milk as needed.

Why did my sauce curdle?

Curdling occurs if the heat is too high or the Greek yogurt is added too rapidly. Infuse on the lowest flames and whisk constantly to maintain a smooth, creamy sauce.

If you tried this Creamy Greek Yogurt Alfredo Pasta Sauce 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!