Low-Fat Alfredo Pasta Recipe | Cook It Healthier

RECIPE | Low-Fat Alfredo Pasta

Back in the day I used to work at a Red Lobster as a waitress in Topeka, Ks. I made a butt-load of money for a college student and it was a fun environment. Yes, I did partake in more than my fair share of Cheddar Bay Biscuits. (One of the biggest offenders for my college weight gain). Right next to that Red Lobster was an Olive Garden, where I just so happened to get a HUGE discount because it was owned by the same company as Red Lobster. Breadsticks + alfredo dipping sauce = A HORRIBLE HABIT (but damn it was good).

This was a time in my life where I rapidly gained weight due to my absolutely horrible eating habits. Carbs, cheese, more carbs and minimal workouts. Can’t even believe i’m the same person now!

Anyways, now that I’m way past those bad habits, Alfredo sauce always seemed like a no-no. But I decided to see if I could make a healthier version of it with far less fat content and minimal dairy.

Low-Fat Alfredo Pasta Recipe | Cook It HealthierThe main ingredient in my Low-Fat Alfredo sauce is Forager Cashewgurt. I thought it would be absolutely PERFECT in this recipe and thankfully I was right!

I picked the Forager Cashewgurt for this recipe for a couple reasons.

  1. The consistency of this yogurt alternative is a little thicker than the traditional heavy cream found in Alfredo sauce, but more creamy and pourable than your average yogurt. Perfect for a sauce!
  2. Using this as the base for the sauce reduces the amount of dairy, which makes my belly happier
  3. It has plant-based fat content instead of dairy-based fat content (a.k.a. healthy fats vs. Not-so-healthy fats) Here’s an article about why Plant Fats Are Healthier Than Animal Fats
  4. This is also pretty low in calories per serving as opposed to a heavy cream typically found in Alfredo sauces

Ok, heard enough reasons? Ready to make this stuff, or what?

Low-Fat Alfredo Pasta Recipe | Cook It Healthier

This sauce recipe is super simple. Then you can have fun trying it on different pasta types! For these photos, I used chickpea noodles because they are high in protein, which was needed because there was no meat in this dinner.

–I N G R E D I E N T S //
  • 1 tbls. light margarine
  • 2 1/2 cups Forager Project Plain Cashewgurt
  • 1/2 cup Low Fat Cottage Cheese (blended up in food processor until creamy)
  • 4-5 cloves of roasted garlic (minced)
  • 2 tbs.Primal Palate Organic Spices Amore Seasoning
  • 1/4 tsp each S & P
  • 1/2 cup grated parmesan cheese (I used regular parm from Whole Foods, but next time I may try to find some Soy Parmesan, which is lower fat and a vegan option)
  • 1/2 cup white onion (chopped)
  • 1 cup low-sodium chicken broth (or you can use water to thin out the sauce)
–I N S T R U C T I O N S //
  1. Put your roasted garlic and cottage cheese in a food processor. Mix together until everything is fairly creamy.
  2. Next, grab a large saucepan and set it over medium heat. Add you margarine to the pan + chopped onions. Allow your onions to cook until clear and slightly caramelized. About 8-10 minutes.
  3. Once the onions are ready, add them to your food processor with your garlic & cottage cheese. Run your processor a few times until the onions are minced. Then add this mixture back into the saucepan.
  4. Next, add in your cashewgurt and all the seasonings. Stirring constantly until it begins to bubble.
  5. Once it is bubbling, add in the parm and stir in until fully melted.
  6. Lastly, add in the chicken broth. Add this in slowly to the mixture as it is meant to thin the sauce out, but you want to make sure everything has a creamy consistency. You may not end up using all of the liquid. Once you’re satisfied with the amount of liquid you can turn the heat down low and continue stirring. Allow to simmer for about 5 minutes. Then it should be ready!

This sauce would be delicious on some zoodles, on rice with chicken, as a pizza base and so many other ideas! All these recipes to come down the road but here’s the ideas to get you all inspired.

Macro breakdown from MyFitnessPal App is below for those of you curios on the nutrient details.


If you make this sauce, send me a photo or tag me on instagram using the hashtag #cookedithealthier

xoxo Ashley

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