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Brace yourself because this is going to be the best news you get all day. I have a delicious LIGHT version of alfredo sauce to share with you. It’s everything you love about the traditional sauce but much more macro friendly. My head is still spinning that it could be done. I always assumed if I wanted Alfredo sauce, I’d have to bank a ton of calories throughout the day or just completely blow macros off for a meal. Not the case anymore.


The sauce consists of minced garlic, a little butter, whipped cream cheese, skim milk, grated parmesan cheese, salt and pepper. That’s it. The key to getting a perfect sauce is to blend the whipped cream cheese, skim milk and parmesan cheese in a small blender. You can also use a traditional brick of cream cheese instead of the whipped. If you go that route, I recommend grabbing 1/3 of the fat cream cheese to save calories and fat. It will come out the same. The sauce preparation starts out the same as traditional Alfredo sauce with sauteing minced garlic in butter in a pan. But that’s where the similarities end. Traditional sauce has a ton more butter and heavy whipping cream. For this light alfredo recipe, the blended cream cheese and skim milk replace the heavy whipping cream. Both recipes have parmesan but just like the butter, it gets scaled way back with this version.


The final sauce is not as heavy and thick as traditional Alfredo, but it has the exact same flavor profile. It’s a much silkier texture, too. I like to pair this sauce with Banza noodles for extra protein plus they’re gluten free! Top pasta with shrimp or skillet chicken to really take it over the top. I can’t wait for you to make this and change your entire life. Enjoy!


Light Alfredo Sauce

Creamy light alfredo sauce with all the flavor and none of the guilt!
4.75 from 4 votes
Course Dinner
Servings 2
Calories 234 kcal


  • 4 oz whipped cream cheese
  • 3/4 c skim milk Fairlife
  • 1 1/2 tbsp parmesan cheese grated cheese
  • 1/2 tsp kosher salt
  • 1/2 tsp black pepper
  • 1 tbsp salted butter
  • 2 cloves garlic minced


  • To a blender add whipped cream cheese, skim milk and parmesan cheese. Blend until smooth.
  • To a pan just under medium heat melt butter and sauté garlic for 2 minutes.
  • Add sauce to the pan and stir.
  • Add salt and pepper and stir until combined.
  • Allow to cook just until the sauce heats through.


Serving: 1gCalories: 234kcalCarbohydrates: 7.5gProtein: 9.8gFat: 19.6g
Tried this recipe?Let us know how it was!