Fettuccine Alfredo is one of my all-time favorite foods: rich, creamy, and a total calorie bomb. As a kid, it was my go-to pasta order (yes, even more than mac and cheese).
Traditional Alfredo sauce is a simple cream sauce, made from butter, heavy cream, and parmesan cheese. Most versions we eat today also contain garlic, salt, pepper.
Alfredo sauces are generally very high in calories and fat (re: butter, heavy cream, and parmesan cheese). As I’ve become more health-concious, I’ve realized that my favorite fettuccine alfredo is definitely not something I could (or should) be eating everyday… a highly disappointing truth.
However, the other day, I made a revolutionary discovery. As I was eating some Garlic and Herbs Laughing Cow Cheese smeared on a bagel, I was suddenly reminded of the chicken penne alfredo I had the night before. Lightbulb! What if I could turn this spread (which is, relatively healthy) into a sauce? And so, the next day for lunch, I made a makeshift version of an alfredo sauce using Laughing Cow Cream Cheese, milk, and some salt mixed together in a mug, and poured it all over my favorite Banza Chickpea Pasta Rotini. I threw in some sauteed spinach and leftover rotisserie chicken at the end.
The result? A totally legit tasting, high protein alfredo pasta that received rave reviews from my parents, aunt and uncle.
This recipe is far from a traditional alfredo sauce in terms of effort, nutrition, but not in flavor. I call this the Notfredo Sauce, because it is creamy, flavorful, and tastes just like the real thing, but with half the calories, and far better nutrition. It has only 2 ingredients, comes together in less than 5 minutes, and is made with minimal effort, using only a microwave (I found the serving size to be too small to bother using the stove top, but you’re welcome to try). The thickness of the sauce can be manipulated depending on how much milk you add, and it works in any recipe calling for alfredo sauce. This recipe is for a single-serve, but it can be doubled easily. Just remember to up the microwave times accordingly.
5 MINUTE NOTFREDO SAUCE
Prep Time: 3 min Cook Time: 2 mins Total Time: 5 mins
SERVINGS: 1 SERVING
SERVING SIZE: 1/2 CUP
CATEGORY: SAUCE
CUISINE: ITALIAN
CALORIES: 100 KCAL
This easy, high protein alfredo sauce calls for just 2 ingredients and comes together in just 5 minutes. Toss with pasta and veggies for a balanced, satisfying meal.
INGREDIENTS
– 3 wedges Laughing Cow Garlic and Herb Cream Cheese*
– 1/4 cup skim milk**
– salt and pepper, to taste (optional)
INSTRUCTIONS
1. Add the Laughing Cow Garlic and Herb Cream Cheese and milk (and herbs, if applicable) to a large mug.
2. Place in microwave for 15-20 seconds on HIGH (or until cheese is slightly melted).
3. Whisk mixture with fork until cheese is slightly combined; place in microwave for additional 15-20 seconds on HIGH.
4. Whisk mixture again until cheese has fully combined and sauce is smooth and creamy.
5. Add salt and pepper to taste
Serve immediately, on top of your favorite pasta.
RECIPE NOTES
This sauce makes enough to coat about 1 1/2 cups cooked pasta.
*Laughing Cow Lite Swiss Cream Cheese may also be used, but the ingredients are modified as follows:
– 3 wedges Laughing Cow Lite Cream Cheese
– 1/4 cup skim milk
– 1/2 teaspoon garlic powder
– 1/2 teaspoon dried parsley
– salt and pepper, to taste (optional)
**Milk with higher fat content may be used as well
NOTFREDO SAUCE NUTRITION FACTS
Amount Per Serving
Calories 100
Total Fat 4.5g
Saturated Fat 3g
Cholesterol 16mg
Sodium 450mg
Total Carbohydrates 7g
Sugar 5g
Protein 9g
Vitamin A 9.3%
Vitamin C 0%
Calcium 23%
Iron 0.1%
* Percent Daily Values are based on a 2000 calorie diet.
And there you have it: a simple, high-protein, lower-fat Alfredo sauce, made with only 2 ingredients that you might already have in your fridge. Paired with a high-protein/high-fiber pasta (such as Banza), and some veggies, this alfredo sauce make a balanced, healthy meal that won’t pile on the calories.
Enjoy!
If you try out the recipe, I would love to see any suggestions/improvements in the comments!
