Creamy Greek Yogurt Alfredo Pasta Sauce (High Protein!)

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Alfredo Sauce with Greek Yogurt 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.

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

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Why You’ll Love This Recipe
Ingredients & Substitutions
Equipment
How To Make This Recipe
Optional Variations & Dietary Adaptions
Expert Tips
Serving Suggestions
Frequently Asked Questions
More Pasta Recipes
Recipe
Creamy Greek Yogurt Alfredo Pasta Sauce
💬 Comments

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, fat, and 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 spaghetti 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. foods that not only help me feel my best but are also delicious.

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 & Substitutions

The ingredient list for high protein Alfredo pasta is extremely short!

You'll need six simple ingredients in total, plus pantry staples such as salt and black pepper. Here is everything:

greek yogurt alfredo ingredients measured out on a white countertop

Greek Yogurt: Plain Greek yogurt is the highlight of this spaghetti meal! 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 1 cup milk should enough. 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 one cup of high-quality Parmesan cheese. To get the best results, get a block from the grocery store and shred 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 an essential ingredient in any Italian-inspired meal. In my humble view. This one's no different. You'll need 1 tablespoon 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 for consumption.

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, put the butter in a big skillet over medium heat on the stove. Add the minced garlic when it has melted. The garlic should be aromatic after one to two minutes of sautéing. Add the milk and whisk.

Step 3: Time for Greek yogurt. After taking the pan off of the burner, let it cool for a few minutes. Next, mix the milk mixture with the plain yogurt. Mix thoroughly.

greek yogurt being stirred into healthier alfredo sauce in a pan

Step 4: Melt the cheese. To the cream sauce, add the Parmesan cheese shreds. Return the pan to low heat on the stove. Stir the cheese into the sauce until it melts completely. 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! To the Greek yogurt pasta sauce, add the cooked pasta. Toss to mix. 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.

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 spaghetti 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.

Serving Suggestions

There are so many delectable ways to serve this creamy Alfredo sauce with more protein!

On a large dish of spaghetti would be the most traditional method. For a more complete lunch, 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!

Frequently Asked Questions

How is Greek yogurt different than regular yogurt?

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!

Is this pasta sauce recipe healthy?

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 spaghetti 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.

Can you taste the Greek yogurt?

No, the Greek yogurt isn't edible! Although it doesn't taste precisely like your typical rich, heavy Alfredo sauce, it comes quite near.
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 spaghetti 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!

Which pasta shape should I use?

Any kind of pasta will work here! I prefer to use long, flat noodles like fettuccini or linguini.

How to best store this homemade Alfredo sauce?

You may keep this Alfredo dish in the refrigerator in an airtight container. either by itself or in combination with pasta and sauce.
The optimal shelf life is three to five days!

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!