Low Fat Alfredo Sauce

Instead of loading up on butter and cream, you can use mashed cauliflower to thicken and flavour this sauce. It’s a great way to sneak vegetables into your family’s meal plan, and your kids cannot taste the difference! Cauliflower recipes are rich in nutrients and anti-cancer properties, so you can’t go wrong.


Not keen on using cauliflower? This healthy recipe for Alfredo Sauce cuts down on the fat and calories.


  • 1 cup 1% low-fat milk (skim may be used, but creates a thinner sauce)
  • 1 1⁄2 tablespoons butter
  • 1 1⁄2 tablespoons flour
  • 3 tablespoons parmesan cheese
  • 1⁄2 teaspoon minced garlic
  • 1 dash pepper


  1. Melt butter in sauce pan on stove top with medium heat.
  2. Gradually whisk in flour – This will create a yellow paste.
  3. Gradually add milk, whisking until incorporated and no lumps are present.
  4. Continue to whisk until hot, this usually takes 3 – 5 minutes.
  5. The longer you cook the base without the cheese, the thicker the sauce will be.
  6. Add parmesan slowly, again whisking until incorporated.
  7. Add crushed garlic and pepper.
  8. Cook for 2 minutes or until cheese is melted.
  9. Remove from heat and serve with grilled chicken or pour over meat filled pasta.

Serves 4 – Serving Size 1/4 recipe – Nutrition Per Serving
Calories: 91.2, Fat: 6 g, Carbohydrate: 5.6 g, Fibre: 0.1 g, Sugar: 3.2 g, Protein: 3.9 g