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Creamy & Guilt-Free: 5 Healthy Substitutes for Alfredo Sauce

Alfredo sauce is a rich and creamy Italian pasta topping that some people find essential to their Italian meal.

Have you ever thought about what to substitute for it when needed?

Here we will look into how to use and serve Alfredo sauce as well as the five best alternatives for those times when a change is needed.

From dairy-free options to lighter versions, there are several substitutes sources of that delicious creamy flavour.

Knowing the right substitutions can make sure your Italian meal stays flavourful even when using something other than classic Alfredo sauce.

What is Alfredo Sauce?

what is alfredo sauce

Alfredo Sauce is a creamy white Italian sauce traditionally made from butter, cream and Parmesan cheese.

It was created in 1914 by a chef named Alfredo di Lelio in the Italian city of Rome.

The dish quickly became popular throughout the world.

Though it is often served over pasta, Alfredo sauce can be used on all types of dishes, including fish, vegetables and poultry.

It is considered a comfort food and many people enjoy making their own homemade versions of Alfredo sauces due to its simplicity and rich flavor.

When making this savory dish at home, it is important to pay attention to the ingredients used as they can affect both the flavor and nutrition of your Alfredo sauce.

To make it healthier, you can use healthier alternatives such as olive oil instead of butter or plant-based milks instead of cream.

There are many creative recipes that you can find online to make healthier versions of this beloved meal.

The 5 BEST & Healthy Substitutes for Alfredo Sauce

Making Alfredo sauce at home can make for a healthier dish as it gives you more control over what ingredients you add in.

However, if you don’t want to spend your time in the kitchen preparing Alfredo from scratch, there are many healthy alternatives available out there that you can use in place of Alfredo sauce.

These 5 substitutes for Alfredo sauce provide plenty of flavor and nutrition without skimping on creaminess:

1 – Greek Yogurt

greek yogurt 1

Greek yogurt is one of the best alternatives to Alfredo sauce because it has a rich and creamy texture that produces a similar flavor.

Greek yogurt contains healthy probiotics, protein, calcium and vitamins.

It is considered lower in calories than Alfredo sauce and it can be used in both cooked and uncooked recipes.

To use this substitute, you can mix 1 cup of greek yogurt with ¼ cup of reduced-fat cream cheese to make a healthier alternative to Alfredo sauce.

2 – Cauliflower Alfredo Sauce

cauliflower alfredo sauce

This healthier but still creamy Alfredo Sauce from cauliflower can also be made vegan by replacing the cheese with nutritional yeast.

This version is a great replacement for anyone looking for a healthier option.


  • 1 head cauliflower.
  • 3 cloves chopped garlic.
  • 4 tablespoons butter or vegan butter.
  • 1/4 cup Parmesan cheese (or nutritional yeast, for vegan).
  • 2 tablespoons extra virgin olive oil (or avocado oil).
  • 2 cups vegetable broth, low sodium.
  • Sea salt and freshly ground pepper, to taste.


  • Trim the leaves off the cauliflower, then cut into smaller florets. Set aside 3/4 of a cup of florets and chop them very finely in a food processor or blender; set aside.
  • Add remaining florets to a steamer basket over boiling water and let steam until tender {about 5 minutes}.let the cauliflower cool before transferring contents to blender; add olive oil, garlic, salt and pepper and blend until smooth about 4 minutes depending on your blender strength.
  • Next place contents in large saucepan over medium heat; add broth slowly while whisking constantly to blend it all together well {should be quite thick at this stage}. Cook for 15 minutes stirring occasionally until starts to thicken slightly more than desired thickness.
  • Now add butter, cheese and reserved small chopped florets; stir until smooth and creamy about 8 minutes stirring occasionally {you can also add small amount of almond milk if you like sauce thinner}; transfer sauce to bowl ready for service.

3 – Cashew Cream Sauce

cashew cream sauce

Cashew cream sauce is a great vegan alternative to Alfredo sauce.

It’s also keto-friendly and low-fat, yet it still packs a lot of flavor and creaminess.

To make this sauce, you’ll need to blend a cup of raw cashews, two tablespoons of nutritional yeast, two tablespoons of tapioca starch or arrowroot powder, two tablespoons of lemon juice and one teaspoon of garlic powder.

Then add 3/4 cup water and blend everything together until smooth.

You should season this sauce with sea salt and freshly ground black pepper to taste before serving.

4 – Olive Oil Alfredo Sauce

olive oil alfredo sauce

An Olive Oil Alfredo Sauce is a great alternative if you’re looking for a healthier version of the classic Alfredo sauce.

Simply mix extra-virgin olive oil and parmesan cheese together in a food processor to create your own creamy, homemade Alfredo sauce.

You can also add garlic, herbs, and spices to give your sauce extra flavor.

This type of Alfredo is lower in fat than the traditional version and has zero cholesterol, making this suitable for those following an egg-free or vegan diet.

5 – Vegan Cheese Sauce

vegan cheese sauce

Vegan cheese sauce is a great dairy-free option for Alfredo sauce.

It’s made with nuts, nutritional yeast, and several flavorful spices.

This acts as a delicious and healthy substitute that won’t leave you feeling heavy or weighed down like traditional Alfredo sauces.

To make this vegan Alfredo substitute, combine soaked cashews, nutritional yeast, garlic powder, onion powder, sea salt, black pepper and nutrional yeast in a blender or food processor.

Once combined blend until smooth then pour over desired dish for a delicious dairy-free alternative to Alfredo sauce.


In conclusion, Alfredo sauce is one of the most delicious pasta sauces out there and while it’s not the healthiest option, there are several substitutes that provide delicious flavor and contain far fewer calories.

Whether you’re trying to reduce the fat in your diet or just looking for something new to sample, these five substitutes offer a healthy alternative to Alfredo sauce.

From creamy applesauce and garlic-infused high-protein quinoa florentine to low-fat vegan recipes and Greek yogurt-based sauces, you can easily find one that fits your taste preferences.

Give one of them a try today.

substitutes for alfredo sauce

The 5 BEST & Healthy Substitutes for Alfredo Sauce

5 from 1 vote
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Substitutes


  • 1 – Greek Yogurt
  • 2 – Cauliflower Alfredo Sauce
  • 3 – Cashew Cream Sauce
  • 4 – Olive Oil Alfredo Sauce
  • 5 – Vegan Cheese Sauce


  • Choose your preferred substitute from the list of options.
  • Organize all of your ingredients.
  • Use the proper substitute to cook your recipes.
Did you make this recipe?Mention @EatDelights or tag #eatdelights!

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