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If you want creamy pasta without all those calories and fats, this skinny fettuccine Alfredo recipe is all you need.
My easy and healthy recipe uses a low fat Alfredo sauce made with cauliflower. No cream or butter are required for this skinny pasta. And don’t worry, you won’t even taste the cauliflower!
This may be my favorite pasta at the moment. Or better, these low calorie skinny fettuccine Alfredo may be the best pasta dish I have ever made. Look! This dish comes with all the things I love:
- This cauliflower Alfredo pasta is creamy, absolutely delicious and so satisfying
- But it is also healthy, low fat and without all the calories from cream, butter or oils
- Last but not least, it is ridiculously easy to make!
Low fat Alfredo sauce with cauliflower
The secret for a low fat and low calorie Alfredo pasta is making the sauce with cauliflower. Yes, that’s right… CAULIFLOWER!
But trust me, you won’t even realize that there is cauliflower in your Alfredo sauce. Try it and you will never go back!
This skinny Alfredo sauce is made with just six healthy ingredients. And you will love that they are all simple, common household ingredients.
Here’s all you need to make low fat cauliflower Alfredo sauce.
- Cauliflower (fresh or frozen)
- Greek yogurt (low fat)
- Milk of choice
- Parmesan cheese
- Salt and pepper
- Garlic
How to make vegan cauliflower Alfredo sauce
Making this skinny Alfredo sauce vegan is so simple. You only need to make a couple of twists and your cauliflower sauce will be 100% vegan and plant based.
Here is how to make dairy-free Alfredo sauce:
- Swap out Greek yogurt for dairy-free alternatives (such as soy Greek yogurt or Skyr)
- Utilize unsweetened plant milk (such as soy, pea, rice or oat milk)
- Replace Parmesan cheese with nutritional yeast
High protein Alfredo pasta
I like eating balanced meals. That’s why when I make pasta, I make sure to add at least a source of protein to my dish.
Whenever I make these skinny fettuccine Alfredo, I always add chicken as my main source of lean protein. On the top of that, using Greek yogurt and unsweetened soy milk will add some extra protein to your meal.
Are you vegetarian or vegan? Then add some tofu, tempeh or seitan. And don’t forget to make the sauce with dairy-free yogurt and milk!
How to make skinny fettuccine Alfredo
Making these low calorie skinny fettuccine Alfredo is so quick and easy. Honestly, anybody can make this creamy pasta. Let me show you how simple my low calorie Alfredo recipe is.
Fettuccine
- Start by preparing the pasta. Cook pasta in salted boiling water according to package directions. After pasta is cooked, drizzle with olive oil and let cool in a bowl.
Low calorie cauliflower Alfredo sauce
- Cook cauliflower together with 1 1/2 garlic clove in boiling water for 5 to 7 minutes, or until tender. After cooking, wash cooked cauliflower under cold running water and drain to remove all water.
- Add to a food processor cooked cauliflower, garlic clove, Greek yogurt, Parmesan cheese, sea salt and pepper, and milk of choice. Blend until Alfredo cauliflower sauce gets smooth and creamy.
Skinny fettuccine Alfredo
Finally, combine in a pan low fat Alfredo sauce with fettuccine (and your favorite protein source, such as cooked chicken). Adjust with more salt, pepper and oil to taste and serve with some chopped parsley, if desired.
How to store skinny Alfredo sauce
As an alternative, you can also store this cauliflower Alfredo sauce in the fridge before serving it with the pasta. If sealed in a food container, the sauce will stay fresh for up to 2 days. To serve, reheat in a pan with pasta and chicken.
FAQ – Frequently asked questions
Of course! Making this low fat Alfredo pasta recipe vegan is as simple as replacing Greek yogurt and milk with dairy-free alternatives, Parmesan cheese with nutritional yeast and utilizing tofu, tempeh or seitan as a source of protein, if desired.
Use gluten-free fettuccine (or pasta) and you will get a gluten-free skinny Alfredo pasta.
Yes, you can skip the oil if you don’t it. I personally only drizzle olive oil over the pasta so that it doesn’t stick together, but I don’t add any additional oil to the sauce.
You can make this low calorie Alfredo sauce with fresh or frozen cauliflower, the procedure does not change. However, if you make your skinny Alfredo sauce with frozen cauliflowers, your florets will probably cook quicker.
Yes, as an alternative you can store this cauliflower Alfredo sauce in the fridge before serving it with the pasta. If sealed in a food container, the sauce will stay fresh for up to 2 days. To serve reheat in a pan with pasta and chicken.
Looking for more healthy pasta recipes?… Try these!
- High protein pasta salad with chicken
- Creamy spinach pasta with Greek yogurt
- Easy pasta salad with mozzarella
Low Calorie Skinny Fettuccine Alfredo
Ingredients
- 160 grams (6 oz.) fettuccine
- 1/2 tbsp olive oil (plus more to serve, if desired)
- chopped parsley (optional, to serve)
Cauliflower Alfredo Sauce
- 200 grams (7 oz.) cauliflower florets (see notes*)
- 1 1/2 garlic clove
- 30 grams (2 tbsp) low fat Greek yogurt (sub with Skyr or quark)
- 2 tbsp Parmesan cheese
- sea salt and pepper (to taste)
- 180 ml (3/4 ml) milk of choice
Protein Source
- 160 grams (6 oz.) chicken breast (sub with tofu or tempeh)
Instructions
- Cook pasta in salted boiling water according to package directions. After pasta is cooked, drizzle with olive oil and let cool in a bowl.
Cauliflower Alfredo Sauce
- Wash and cut cauliflower head into florets.
- Cook cauliflower together with 1 1/2 garlic clove in boiling water for 5 to 7 minutes, or until tender. After cooking, wash cooked cauliflower under cold running water and drain to remove all water.
- Add to a food processor cooked cauliflower, garlic clove, Greek yogurt, Parmesan cheese, sea salt and pepper, and milk of choice. Blend until Alfredo cauliflower sauce gets smooth and creamy.
- Combine in a pan low fat Alfredo sauce with fettuccine (and your favorite protein source, such as cooked chicken). Quickly stir fry until the meal is warm. Adjust with more salt, pepper and oil to taste and serve with some chopped parsley, if desired. As an alternative you can store this cauliflower Alfredo sauce in the fridge before serving it with the pasta. If sealed in a food container, the sauce will stay fresh for up to 2 days. To serve reheat in a pan with pasta and chicken.
