This Greek Yogurt Pasta is the perfect healthy alternative to heavy cream. Greek yogurt pasta is creamy, flavorful, budget-friendly and so easy to make in just 15 minutes. It tastes like Alfredo, but high protein and low calorie.

Healthy Greek yogurt pasta sauce

I've been making pasta sauce with Greek yogurt for years now. Creamy pasta has always been a favorite of mine, ever since I was a small kid and my mum used to make penne alla panna e prosciutto. That was my usual lunch after school, day in and day out. But things changed the moment I started eating healthier during my teenage years. Indulging in heavy cream every day was out of question.

But I still wanted my creamy pasta bowl. So I ditched fatty cream for plain Greek yogurt and finally got to enjoy my favorite pasta sauce. Healthy, high protein, low calorie, yet still rich and flavorful. Furthermore, it is also frugal, budget friendly, and so cheap. I still can't decide between cottage cheese Alfredo and Greek yogurt Alfredo sauce, one is better than the other.

Years have passed, and over time I perfected the recipe. It can't get any better. Even my skeptical girlfriend, fan of the classic chicken Alfredo, loved it. I first made it a year ago with chicken breast and air fryer Brussels sprouts. She gave five starts and quickly began making Greek yogurt pasta sauce herself too.

Today I'm excited to share with you my famous Greek yogurt pasta sauce recipe. So that you can also make it at home, for you and for the family. Kids and picky eaters approved, I promise!

The ingredients for Greek yogurt pasta sauce

Here is all you need to make Greek yogurt Alfredo sauce for pasta, alongside some details and tips. I've included all ingredients with their respective quantities in the recipe card down below, at the end of this blog post.

• Greek yogurt. The best Greek yogurt for pasta sauce is full fat plain Greek yogurt. I always use and recommend 5% Greek yogurt, plain and sugar-free. It's rich, creamy and packed with protein. Low fat and nonfat Greek yogurt are not suitable, as they will curdle when stirred with pasta.
• Parmesan cheese. Adding Parmesan to the yogurt sauce creates a cheesy cream that you won't be able to resist. Swap it out for your favorite grated or shredded cheese, such as mozzarella and cheddar.
• Pasta water. You'll need to stir the yogurt with about 3 tablespoons of water from the pasta. I find pasta water to be much better than milk, because it contains starch.
• Butter. A tablespoon of butter gives the sauce a rich and creamy flavor, just like the original. As a replacement you can use olive oil, avocado oil, or vegetable oil.
• Seasonings. Garlic, salt, ground black pepper and lemon zest give the sauce so much flavor. Feel free to add extra seasonings such as onion powder, Italian seasoning, cayenne pepper and chili powder for a spicy sauce.

How to make Greek yogurt pasta sauce

1. Cook pasta. Cook the pasta in salted boiling water according to the package instructions until al dente. Once cooked, drain the pasta, reserving 3 tablespoons of the cooking water. Transfer the noodles to a large mixing bowl and drizzle with olive oil.
2. Temper the yogurt. Combine Greek yogurt with the reserved pasta water, salt, and pepper in a separate bowl. Stir with a fork or whisk until smooth, tasting and adjusting the seasonings as needed.

1. Sauté. In a large skillet, heat the butter and sauté the garlic until fragrant. Add the cooked pasta, stirring to coat, and cook for a few minutes before turning off the heat.
2. Combine pasta and sauce. With the heat off, add the Greek yogurt sauce, Parmesan cheese and a hint of lemon zest to the pasta, stirring until well combined.

Storing leftovers

You can serve creamy Greek yogurt pasta immediately or you can make it ahead for later. Leftovers can be stored either in the fridge or in the freezer.

• To store leftover pasta. Once it has cooled, transfer your creamy noodles with Greek yogurt Alfredo to an airtight container and refrigerate for a maximum of 2 days.
• To freeze. Carefully pack leftovers in an airtight freezer safe container and freeze for up to a month. Before serving, allow the pasta to thaw overnight in the fridge and reheat in a pan with more olive oil.

Variations

• Make it dairy-free. If you do not consume dairy products, replace Greek yogurt with dairy-free alternatives such as soy Greek yogurt or blended silken tofu.
• Use cottage cheese. Instead of Greek yogurt, prepare the sauce with cottage cheese or whipped cottage cheese. You can also try my super easy cottage cheese Alfredo.
• Pack it with fibers. For more dietary fibers, stir the Greek yogurt sauce with whole-grain pasta. You can also use garbanzo bean chickpea pasta or lentil pasta to add fibers and protein. 
• Add seasonings. Experiment with your favorite seasonings and spices like onion powder, chili flakes, cayenne pepper, Cajun seasoning, chipotle or even hot sauce for a spicy kick.
• Add a protein. This Greek yogurt pasta pairs so well with grilled or shredded chicken, lean ham, air fryer chicken tenders, baked chicken wings, salmon, tuna and even shrimps. To add more protein on a vegetarian diet, try it with air fryer tofu or seitan.
• Make it low carb. Replace regular pasta with protein pasta such as edamame pasta, or with low calorie noodles, such as shiitake noodles.

More high protein pasta recipes

• Cottage cheese Alfredo
• Tuna pasta salad
• Salmon pasta
• Italian pasta salad