Guilt-Free Alfredo

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 214.9
  • Total Fat: 7.3 g
  • Cholesterol: 13.2 mg
  • Sodium: 369.5 mg
  • Total Carbs: 23.5 g
  • Dietary Fiber: 3.9 g
  • Protein: 16.1 g

View full nutritional breakdown of Guilt-Free Alfredo calories by ingredient
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A lighter version of an old favorite A lighter version of an old favorite
Number of Servings: 8


    1 package of silken Tofu
    2 cups Soy Milk, Light, plain
    1 cup grated Parmesan Cheese (You can make this vegan with vegan cheese, omitting the ham, but I'm not a fan personally)
    1-2 cloves Garlic, minced
    0.5 cup frozen peas
    2 slices of Canadian Bacon, diced
    3 cups of Whole Wheat pasta (or your favorite type)
    salt/pepper to taste

    Can add sun-dried tomatoes, or other veggies as you like!


In a blender, put the tofu, soy milk, & minced garlic, and blend until smooth. Transfer to a small saucepan, and heat over low heat until warm all the way through. Stir in Parmesan cheese until smooth (you may need a whisk). Remove from heat. Add salt/pepper to taste.

Meanwhile, boil the wheat pasta according to directions. I always cheat and just add the frozen peas to the boiling water a minute or two before the pasta is done, but you can heat those separate if you want.

Drain the pasta/peas, and mix into the sauce. Add the diced ham. Makes 8, 1/2 cup servings. Serve with a salad!

Number of Servings: 8

Recipe submitted by SparkPeople user ISOTACTIC.

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