Ingredients
2 tablespoons unsalted butter
2 cloves garlic, minced
1.5 cups unsweetened almond milk (or milk of choice)
1/2 cup grated Parmesan cheese, plus more for garnish
1/2 cup plain Greek yogurt (full-fat or 2% for creaminess)
4 oz cream cheese, softened and cut into cubes
1/4 teaspoon salt (or to taste)
1/8 teaspoon black pepper (or to taste)
Pinch of nutmeg (optional, but recommended)
1/2 lb pasta of choice (fettuccine, spaghetti, or rotini recommended)
Optional: Cooked chicken breast or shrimp for added protein
Instructions
Step 1: Cook pasta according to package directions. Before draining, reserve about 1 cup of pasta water. Set aside.
Step 2: While pasta cooks, melt butter in a large skillet or saucepan over medium heat. Add minced garlic and sauté for 1 minute until fragrant, being careful not to burn it.
Step 3: Slowly whisk in the almond milk, ensuring no lumps. Bring to a gentle simmer.
Step 4: Reduce heat to low. Add the softened cream cheese cubes and whisk continuously until the cream cheese is fully melted and incorporated into the sauce, creating a smooth base.
Step 5: Stir in the Greek yogurt, Parmesan cheese, salt, pepper, and nutmeg (if using). Continue to stir gently until the Parmesan cheese has melted and the sauce is smooth and creamy. Do not boil after adding Greek yogurt and Parmesan to prevent separation.
Step 6: If the sauce is too thick, add reserved pasta water, 1-2 tablespoons at a time, until desired consistency is reached.
Step 7: Add the cooked, drained pasta to the skillet with the sauce. Toss to coat evenly.
Step 8: Serve immediately, garnished with extra Parmesan cheese and fresh parsley, if desired. For an even more high protein alfredo sauce 10 minute creamy meal, stir in cooked chicken or shrimp.
Notes
For a thicker sauce, use less milk or simmer longer before adding cheese and yogurt. For a thinner sauce, add more reserved pasta water. You can also use cottage cheese blended smooth as a protein booster.
- Prep Time: 5 minutes
- Cook Time: 5 minutes
- Category: Healthy Dinner
- Cuisine: Italian-American
Nutrition
- Serving Size: 1.5 cups (with pasta)
- Calories: 450 kcal
- Sugar: 5g
- Sodium: 600mg
- Fat: 20g
- Saturated Fat: 12g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 3g
- Protein: 35g
- Cholesterol: 75mg
Keywords: high protein alfredo, 10 minute alfredo, creamy alfredo, healthy alfredo, quick alfredo, alfredo sauce, Greek yogurt alfredo, low carb alfredo
