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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 71.3
  • Total Fat: 3.8 g
  • Cholesterol: 6.8 mg
  • Sodium: 407.8 mg
  • Total Carbs: 4.7 g
  • Dietary Fiber: 0.1 g
  • Protein: 5.0 g

View full nutritional breakdown of Light Alfredo Sauce calories by ingredient
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Light Alfredo Sauce

Submitted by: CIAMOM


This is a healthy version of Alfredo sauce. Serve over pasta, chicken, veggies... This is a healthy version of Alfredo sauce. Serve over pasta, chicken, veggies...
Number of Servings: 8


    1 Tbsp. extra virgin olive oil
    4 cloves garlic, minced
    2 cups skim milk
    1 cup chicken broth
    3 Tbsp. all-purpose flour
    1/2 tsp. salt
    1/4 tsp. black pepper
    1/2 cup grated Parmesan cheese


In a medium saucepan, heat oil over medium heat. Add garlic and saute until golden brown.

In a small saucepan, stir together milk, chicken broth, flour, salt and pepper over low heat until smooth and thick. Stir into garlic. Continue to cook over medium low heat, stirring frequently, until the sauce is thick. Stir in Parmesan cheese.

TAGS:  Side Items |

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Member Ratings For This Recipe

  • Incredible!
    7 of 7 people found this review helpful
    OMG! You would not know this was healthy unless you already tastes so good I felt guilty afterwards! I mixed fresh mushrooms and broccoli in with the sauce and served it with a grilled chicken breast over whole wheat Penne Pasta and it was DELICIOUS!!!!!!! A definite keeper! - 8/24/08

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  • Incredible!
    5 of 5 people found this review helpful
    This was absolutely OUTSTANDING!!! I cannot remember the last time I ate, let alone made, alfredo sauce because of the high fat ~ THIS recipe however, has changed my mind forever! Doubled the recipe, used 2 cups evaporated skim milk plus too plus skim milk ~ did not double garlic ~ DELISH! - 1/4/11

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  • Incredible!
    2 of 2 people found this review helpful
    Are you kidding me! This was AMAZING! When I was looking for an alfredo sauce recipe online that was..wait for it ....990 calories per serving!!!!! Then finding this one for 80 cals just goes to show you that cooking light does not mean less flavor! - 4/19/12

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  • 2 of 2 people found this review helpful
    I made this tonight and WOW! This was so easy and SO good. I added chicken and 1 extra table spoon flour. YUM! I will use this from now on. The family LOVED it! - 1/22/09

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  • Very Good
    1 of 1 people found this review helpful
    Overall, a keeper. It was really good and very easy, especially for a lighter version of a dish I love so much! I know it added more cals and stuff, but it took an extra 3T of flour and it was the perfect thickness. I also added shrimp and imitation crab. My new go-to alfredo recipe! Thanks! - 2/1/13

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  • very tasty will make again - 1/11/14

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  • This recipe is brilliant. I used goat milk instead of skim milk, but otherwise followed it precisely. You would never know the difference between this and a full fat recipe. Kudos to the chef! - 5/13/13

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  • Made this with chicken, broccoli and thickened with corn starch. Used additional seasonings like parsley and Mrs. Dash and put over gluten free fetticine noodles. Yummy!! Definitely will make again and use with shrimp. So GLAD it is HEALTHY!! - 3/30/13

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  • LOVE THIS!It feels like comfort food, at a fraction of the guilt! I added a little more flour to thicken more and used dried garlic powder instead of fresh, so I didn't use any oil. I served with shrimp, broccoli and mushrooms over whole wheat pasta. Hubby and I loved it- we'll make again! - 3/9/13

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  • Very Good
    0 of 1 people found this review helpful
    I just made this for dinner - and it was VERY tasty while still staying healthy. Will for sure be making it again. I did have to add some corn starch to thicken it a bit. My husband & 2 sons LOVED it!!! Thanks for sharing!! - 2/16/13

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  • Meh, not the greatest. Had to doctor it quite a bit to get some decent flavor. - 2/12/13

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  • Delish! My fam and I loved this! - 7/31/12

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  • Loved it and so easy to make. - 6/15/12

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  • Not sure what the serving size is - used 1/3 c per 2/3 c of pasta. I thought is just was okay. DH loved it for its lightness. I added shrimp at the end. Will make again. - 6/8/12

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  • This sauce was sooo yummy. I LOVE alfredo sauce and found this a good substitute to the full fat version. I did add another tbsp of flour to help thicken it and still would have preferred it a little thicken. But definitely satisfied my pasta craving. - 3/21/12

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  • Loved it! Will make again. I did use 1 tbsp of corn startch to further thicken it, but that did the trick! - 3/1/12

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  • This was indeed a yummy, easy & quick recipe. I would make it again.
    Thanks! - 2/3/12

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  • I had no garlic on hand, so skipped the first step completely and added garlic powder instead. I served it over turkey scallopini and whole wheat fetuccini. Yum!
    Handsfree tip: I used a'Stir Crazy' battery operated stirrer and was able to cook the rest of the meal as the sauce stirred itself. - 1/25/12

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  • Would have loved to try this but the sauce just would not thicken - 1/24/12

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  • This is excellent! I doubled the recipe and used 2 cups of fat free evaporated milk and 2 cups of fat free milk. Instead of salt I used Mrs. Dash and reduced fat Parmesan cheese. It was wonderful over Penne, chicken and Asparagus. - 1/19/12

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  • Found the exact recipe on and the calculations are different. Wonder why - 1/19/12

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  • Use veggie Parmesan instead of regular type and omit the salt add-on. This tastes just as good and will bring down your salt content and add even more of a health benefit - 10/3/11

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  • OMG, great recipe a definite keeper....thanks - 9/13/11

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  • It seemed bland. I only used three garlic cloves and they weren't very large. Next time I will try more. I l also will cut the recipe in half, it made way too much for my hubban and me. It took longer then I thought it would to make the sauce. Next time I will start it 20 minutes sooner. - 8/28/11

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  • Hi! I know recipes can be adjusted, but I'm curious about the sodium content in this recipe. I'd like to try it, but I'd like that information first.

    thanks! - 7/27/11

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