A Healthy Twist to Alfredo Pasta Sauce

Why not start the year with a delicious recipe with healthy alternatives

Lizeth Gonzalez, Editor-In-Chief

Italian food is a great dinner choice but despite what we believe it’s not the healthiest alternative to serve. For many, Alfredo sauce is one of the signature pasta sauces for Italian food. But of course this three ingredient sauce is jammed with many calories that your new-year’s-eat-healthy resolution will not allow. This recipe will show you alternatives that can lower the calories in the Alfredo sauce that is already so delicious.

The healthy pasta sauce with added protein of shrimp on a bed fettucine.

Alfredo sauce consist of three easy ingredients, heavy cream, butter and fresh Parmesan cheese. And when I mean fresh, I mean completely freshly grated by hand by you. Although this recipe is so simple, the calorie count for each ingredient is high. So in order to accommodate with your new-year’s-eat-healthy resolution here are some helpful alternatives.

Original Ingredients

1 ½ sticks of unsalted butter (1,215 calories)

¾ of a cup of heavy cream (616 calories)

1 cup of fresh grated Parmesan (431 calories)

1 clove of fresh garlic (4 calories)

Salt and Pepper to taste

Total Calories: 2,262 calories

Healthier Ingredients

1 stick of regular butter (810 calories)

1 cup of light cream cheese (524 calories)

1 cup of half-and-half (315 calories)

¼ cup Parmesan cheese (202 calories)

1 ½ cloves of fresh garlic (6 calories)

Salt and Pepper to taste

Total Calories: 1,857 calories


The process for the healthier version is as follows. I hope you enjoy.


Grate ¼ of cup of Parmesan.

Mince 1 ½ cloves of garlic.

Remove the package of light cream cheese and 1 stick of butter from the refrigerator in order to help it melt better in the saucepan. Avoid splitting of the butter and cream cheese.

Measure out 1 cup of half-and-half.

Step One:

Prepare your favorite pasta by the instructions of its packages. It’s preferable to use fettuccine.

Step Two:

Heat a medium sauce pan to medium high heat and place 1 stick of butter in the pan until melted.

Step Three:

Mix in 1 ½ cloves of garlic into the butter and add a cup of light cream cheese until it is well mixed into the butter.

Step Four:

Mix in ¼ of a cup of Parmesan into the mixture until it is all thoroughly mixed in.

Step Five:

Set the heat to low and with a whisk, slowly pour in 1 cup of half-and half until it is mixed thoroughly.

Step Six:

Add salt and pepper to taste and continue whisking until it’s thoroughly mixed together.

Step Seven:

When the pasta is ready, drain the water out of the pasta and pour the alfredo sauce over the pasta. You can add in preferable protein, like shrimp, chicken or meatballs.

Although it is a small difference of 405 calories, it makes a big difference in taste and quality of the alfredo sauce. Believe it or not, the healthier alternative is jam packed with flavors and a bit thicker than the first sauce. You can always substitute out or even try out the first sauce on a cheat day, but both alfredo sauces makes a great dinner idea for your family or a great healthy lunch at work.