Healthy Alfredo Sauce Recipe (gluten-free, keto options)

This healthy alfredo sauce recipe skips on the cream but not on the taste! It’s creamy and cheesy with a little lemon zest for extra flavor. With grain-free, gluten-free and keto options.

This healthy alfredo sauce recipe skips on the cream but not on the taste! It's creamy and cheesy with a little lemon zest for extra flavor. With grain-free and keto options.

There’s something I love even more than sweets and that’s cheese and carbs. Nothing beats a big pot of melty, gooey carb-laden goodness.

This isn’t exactly melty or gooey but it still does the job! Instead of using a cup of heavy cream, this alfredo sauce recipe uses a cup of milk. And if you want to make it a little more nutritious, toss in some cooked chicken and veggies!

This recipe should probably be called healthier fettuccine alfredo instead of healthy alfredo but to be honest, nobody searches for that. And I want people to find this delicious recipe!

It’s just as “healthy” as the other “healthy” alfredo recipes I found so… 🤷

Something else I love about this recipe is the lemon in it. I’m all about lemony things right now and have been since December 26th. The lemons keep me happy until summertime.

It’s also amazingly quick and easy to put together. Whenever I have people over to bake and we need something savory after gorging on sweets, this recipe is one of my favorites. So is this pecan-crusted salmon.

You can make this dish with regular, whole wheat, gluten-free or grain-free pasta. Spaghetti squash is also great for a keto version!

If using spaghetti squash, make sure to have it hot before adding the hot alfredo sauce. If you warm up the squash with the sauce, it quickly goes from creamy to soupy. I know this because I was eating a bowl of spaghetti squash alfredo “soup” when I started writing this post.

Then I realized I could probably let it simmer (while stirring) for a few minutes to take care of the liquid. It worked!

For the flour, you’ve got a few different options. Regular flour or white whole wheat work if you can have wheat. A gluten-free 1-to-1 baking flour works for gluten-free and cassava flour is great for grain-free.

Cassava flour is far from low-carb but there’s only 1 tablespoon in the whole recipe. With that in combination with spaghetti squash, I was doubtful that this would be considered keto. So I talked to a few keto bloggers and they thought it qualified, as long as it’s a side dish and not the entire meal.

If you try out this healthy alfredo sauce recipe, I’d love to hear how you like it!

This healthy alfredo sauce recipe skips on the cream but not on the taste! It's creamy and cheesy with a little lemon zest for extra flavor. With grain-free and keto options.

Healthy Alfredo Sauce (gluten-free, keto options)

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Rated 5.0 by 11 readers
Healthy Alfredo Sauce Recipe (gluten-free, keto options)
  • Prep Time:
  • Cook Time:
  • Ready in:
  • Yield: 2 as a main or 4 servings as a keto side dish

Ingredients

  • 8 ounces (225 grams) dry fettuccine (or any other type of pasta – use gluten-free, grain-free or whole grain pasta, if desired. For keto, use cooked spaghetti squash.)
  • 1 tablespoon (14 grams) butter
  • 2 cloves garlic, minced
  • 2 teaspoons grated lemon zest
  • 1 tablespoon white whole wheat flour, all-purpose flour or for gluten-free, use a gluten-free 1-to-1 flour (like this one) or cassava flour for grain-free / keto (I used Bob's Red Mill)
  • 1 1/2 cups (355ml) milk (plus a little more for thinning for sauce, if desired)
  • 1/4 teaspoon salt (I like things salty and use 1/2 teaspoon)
  • 3 tablespoons cream cheese
  • 1 cup (85 grams) grated Pecorino Romano or Parmesan, plus more for sprinkling on top
  • 2 tablespoons chopped fresh parsley, optional
  • freshly ground pepper, optional

Directions

  1. Prepare the pasta according to the pasta directions. When it's finished, drain it but do not rinse. Return to the pot.
  2. Meanwhile, in a medium skillet over medium heat, melt the butter.
  3. Add the minced garlic and lemon zest and cook until the garlic is soft – about 1-2 minutes.
  4. Stir in the flour and cook, stirring constantly, for 1 minute.
  5. Whisk in the milk and salt and cook, whisking constantly, until the sauce has thickened – about 3 minutes.
  6. Add the cream cheese, Pecorino Romano and whisk until completely melted.
  7. Add the sauce to the prepared pasta and mix until combined. If it's too thick for you, add a little more milk.
  8. Top with more cheese, parsley and pepper if desired.
  9. Serve immediately and refrigerate any leftovers for up to 4 days.

Notes

  • If keto, this would make an appropriate side dish.

Recipe by  | www.texanerin.com

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29 comments on “Healthy Alfredo Sauce Recipe (gluten-free, keto options)” — Add one!

  • Jennifer says
    June 23, 2020 @ 7:19 pm

    Just made this – delish! Thanks!

    Reply
    • Erin replies to Jennifer
      June 24, 2020 @ 9:12 pm

      I’m so glad you enjoyed it. Thanks for your feedback! :)

      Reply
  • Carol Little R.H. @studiobotanica
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    says
    January 19, 2020 @ 3:54 pm

    Great ideas. Love the lemon addition too.
    Can’t wait to make this one!

    Reply
  • Heather H
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    says
    January 19, 2020 @ 1:46 am

    We are a creamy white sauce loving family so a healthier version is definitely welcomed!

    Reply
    • Erin replies to Heather H
      February 5, 2020 @ 9:38 am

      I hope you’ll get to try it out! :)

      Reply
  • jennifer
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    says
    January 18, 2020 @ 4:39 pm

    My family is going to LOVE this, and it looks so easy! win-win!

    Reply
  • Donny
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    January 17, 2020 @ 5:42 pm

    Well I’m drooling so I guess I have to try this. Thanks for the GF options!

    Reply
    • Erin replies to Donny
      February 5, 2020 @ 9:40 am

      I think you do! :)

      Reply
  • ChihYu says
    January 16, 2020 @ 5:10 pm

    Love this sauce! So creamy and delicious!

    Reply
  • Raia
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    says
    January 15, 2020 @ 9:43 pm

    Oooh, that looks delicious. Alfredo is one of my favorites and love that this has a grain-free version!

    Reply
    • Erin replies to Raia
      January 29, 2020 @ 9:18 pm

      Thank you! :) Hope you’ll get to try it!

      Reply
  • Charlotte Moore
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    January 15, 2020 @ 4:33 am

    I love alfredo sauce.

    Reply
  • Kelly Barcroft
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    January 15, 2020 @ 3:59 am

    This looks great. I love Alfredo over spaghetti squash and I will definitely be trying this in the next week or so.! I love how great Alfredo taste and how easy it is to put together. I’ll let you know how it goes!

    Reply
    • Erin replies to Kelly Barcroft
      January 29, 2020 @ 7:44 pm

      I hope that you’ll enjoy it! We also like it over spaghetti squash. No carb coma that way. :D

      Reply
    • Erin replies to Kelly Barcroft
      January 29, 2020 @ 7:45 pm

      And I just realized your comment is from 2 weeks ago, sorry! My kid has been sick and I’m super behind. :/

      Reply
      • Kelly Barcroft replies to Erin
        January 29, 2020 @ 7:47 pm

        No problem! I have 3 kids. I totally understand that.

        Reply
  • Sunrita | Spiceitupp
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    says
    January 14, 2020 @ 9:40 pm

    I can see my whole family enjoying this recipe. So easy yet yum! Pinned for later reference

    Reply
  • Carina
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    says
    January 14, 2020 @ 1:09 pm

    this sauce looks so delicious, must try it!

    Reply
    • Erin replies to Carina
      January 19, 2020 @ 4:29 pm

      I hope you will! :)

      Reply
  • Meredith
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    says
    January 14, 2020 @ 2:41 am

    This alfredo sauce looks so creamy and delicious! I can’t wait to try it out on spaghetti squash!!!

    Reply
    • Erin replies to Meredith
      January 19, 2020 @ 4:29 pm

      I hope that you’ll enjoy it!

      Reply
  • Megan Stevens
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    says
    January 13, 2020 @ 10:20 pm

    Hi Erin, this looks so classic and delicious! I didn’t see in the ingredients, is there a keto flour you suggest? Sorry if I missed it. :)

    Reply
    • Erin replies to Megan Stevens
      January 19, 2020 @ 4:29 pm

      We’ve already talked but for the others wondering, please check out the post about the keto version (the second to last paragraph). :)

      Reply

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