Low Calorie Alfredo Sauce

This Low Calorie Alfredo Sauce is just 118 calories, and only 5 all-natural ingredients!

Healthy Recipe for Alfredo Sauce

Ingredients You’ll Need:

  • 2 tablespoons unsalted butter or vegan butter
  • 2 tablespoons flour all-purpose or gluten-free
  • 3 cups unsweetened almond milk or 1% milk
  • 1 garlic clove whole
  • 2 tablespoons Parmesan Cheese freshly grated or hard vegan cheese

Low Calorie Alfredo Sauce

low calorie Alfredo sauce

Healthy Alfredo Sauce Meal Prep and Storage

Meal Prep – Cook as directed and cool completely. Move to a jar (to store in the fridge) or a freezer bag (to store in the freezer.
Refrigerate – Will hold in the fridge for up to 5 days. 
Freeze – Will hold in the freezer for a month.
Reheating – Add the defrosted sauce to a sauce pot and heat on low for 10-15 minutes until hot.

Healthy Recipe for Alfredo Sauce

Low Calorie Alfredo Sauce

low calorie Alfredo sauce

Low Calorie Alfredo Sauce

Lose Weight By Eating
This healthy recipe for Alfredo sauce is low in calories, and only 5 ingredients!
Homemade Alfredo sauce has never been easier or more delicious than this healthy Alfredo sauce recipe.
4.86 from 7 votes
Prep Time 1 minute
Cook Time 25 minutes
Total Time 26 minutes
Course Main Course, sauce
Cuisine Italian
Servings 4 servings
Calories 133 kcal


  • 2 tablespoons unsalted butter or vegan butter
  • 2 tablespoons flour all-purpose or gluten-free
  • 3 cups unsweetened almond milk or 1% milk
  • 1 garlic clove whole
  • 2 tablespoons Parmesan Cheese freshly grated or hard vegan cheese



  • In a large saucepan, melt the butter over medium-low heat.
  • Whisk in the flour, and cook whisking often until the mixture browns. About 5 minutes.
  • Add the milk and garlic, and whisk together.
  • Cook for about 20 minutes, stirring often.
  • Once the sauce coats the spoon, remove the garlic clove and discard.
  • Mix in the parmesan cheese and serve over pasta, chicken, even on homemade pizza.


How to serve this recipe:

  1. Over Pasta – I like the wider noodles like fettuccini, though spaghetti or even penne will work great.
  2. As a Dip – Dip your favorite crunchy veggies for a healthy snack!
  3. Over Chicken – You don’t even need the pasta… Just pour this healthy sauce over chicken for a delicious meal.
  4. Add to Mac and Cheese – You make a similar sauce for homemade Mac and cheese… try adding in some Alfredo for parmesan kick to your favorite Mac and cheese.
  5. On Pizza – Using this low calorie sauce in place of red sauce on pizza is delicious! In the section below you can find my low calorie pizza recipe!


Calories: 133kcalCarbohydrates: 9.2gProtein: 3.5gFat: 9.2gSaturated Fat: 4.7gCholesterol: 20mgSodium: 211mgPotassium: 6mgFiber: 0.1gSugar: 4.5gCalcium: 65mgIron: 0mg
Keyword healthy Alfredo Sauce, Low Calorie Alfredo Sauce, low fat Alfredo Sauce
Tried this recipe?Let us know how it was!

About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers. 

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.

Nutrition and Calories in Alfredo Sauce

More Weight Loss Recipes:

Lose Weight By Eating Cookbooks:

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Low Calorie Recipe for Alfredo Sauce

Article History:

  • Originally written and published July 23, 2020 by Audrey Johns
  • Most recent update on November 12, 2023 by Audrey Johns

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