This creamy alfredo sauce is dairy free, gluten free and pretty much fat free too! It’s creamy but not because of butter and cream. It uses a secret vegetable ingredient to obtain the creamy texture without adding calories. In fact a generous portion of the sauce only has 55 calories–less than a small can of tomato sauce! If you’re trying to get the creamy taste while cutting calories, this recipe is a must-try.
I was given a recipe by a friend a long time ago called “Zucchini Alfredo.” I was skeptical because I didn’t understand how zucchini, the red-headed step-child of our gardens, could produce a creamy sauce. Well after reading a recipe on Mel’s Kitchen Cafe for spinach soup in which she uses zucchini to produce a velvety texture, I figured I’d repent and go back to this original recipe and see what I could do. I, of course, had to make it in the slow cooker because that’s how I roll. I started with chicken (although that is optional) and then added zucchini and just a few other ingredients for flavor. I let the chicken and zucchini cook until the chicken was tender and shreddable. Then I removed the chicken and blended everything else up in my Blendtec. And what do you know? It produced a creamy sauce. A creamy sauce. Out of zucchini. Brilliant. Genius. Awesome. AND low in calories.
I’ve been playing around lately with foods trying to figure out how to satisfy my need for creamy textures in my life without all the calories. Greek yogurt is a big help in that. But what if you’re not a fan of Greek yogurt or you can’t eat dairy? Then what? Well avocados are awesome…but what if you’re really trying to be conscious of calories? Then what? Well I guess zucchini is now our go-to little buddy! If you want to feel full without a lot of calories try serving this sauce over spaghetti squash which has lots of crunch and texture but only has 31 calories per cup. Now, I must say this is not going to taste like alfredo sauce from Olive Garden or anything…I mean it’s made out of broth and zucchini for heaven’s sakes…but it is surprisingly good.
If you have a garden full of zucchini this would be a great recipe to make a ton of and freeze in freezer zipper bags. I like to use the little zucchini because they taste better and they aren’t all seedy like the baseball zucchinis are. If you do have a zucchini the size of my arm, make sure to peel it and scoop out the seeds before using.
Skinny Alfredo Sauce Recipe in the
Crockpot
Ideal slow cooker size: 3 quart
Cooking time: 6 hours on low or 3
hours on high
1 lb boneless, skinless chicken thighs or
breasts (optional)
4 small zucchini, peeled and cut into
quarters
3 large garlic cloves, minced
1. If using chicken, place in the
bottom of the slow cooker. Try not to overlap.
2. Place zucchini on top of the
chicken and then sprinkle in the garlic, olive oil and bouillon.
3. Pour water over the top of
everything and cover. Cook on HIGH for 3 hours or on LOW for about 6
hours.
4. If using chicken, remove chicken and place on a cutting board and cut into bite size pieces or shred.
5. Pour the remaining contents of
the slow cooker into a large blender. Blend until creamy and smooth.
Pour back into the slow cooker. Salt and pepper to taste(I added 1/2 tsp salt and
1/8 tsp pepper…but it depends on the brand of bouillon you use on how salty
it will be) Garlic powder to taste(I
probably used 1/8 tsp of garlic powder).
6. In a small bowl combine the
cornstarch and 1 tbsp of cold water. Stir until smooth and creamy.
Add the cornstarch mixture into the slow cooker and stir in. Add
the chicken back in (if using). Turn to high and cook for about 10
minutes with the lid off until the sauce thickens up.
7. Serve sauce and chicken over
fettuccine noodles or over spaghetti squash. Top with parmesan cheese, if
desired.
P.S. Like this healthy slow cooker recipe? Try all my other healthy recipes as well!
FAQs
Alfredo Sauce with Greek Yogurt is a low fat, low calorie, and high protein take on the classic Italian dish! Made with whole milk, shredded parmesan cheese, and fresh garlic … this quick & easy pasta sauce is wonderfully rich, creamy, thick, and delicious.
How to make Alfredo sauce thinner? ›
Luckily, there's a simple fix that will have your creamy sauce back to its perfect, delicious self in no time. The key is to add a little bit of liquid. The most common thinner for any creamy sauce is milk, however, you can also use other liquids like water, broth, or cream.
How to make Alfredo sauce thicker without flour? ›
Add Cheese
This first method is not only the easiest, but also arguably the most delicious. The key ingredient in Alfredo sauce is cheese—generally Parmigiano Reggiano—and lots of it. To thicken Alfredo sauce, simply add more cheese than the amount called for in a recipe until you achieve the consistency you want.
How to make jarred Alfredo sauce thicker? ›
Cornstarch
The easiest way to accomplish this is to mix about a spoonful of cornstarch to 2 spoonfuls of liquid – it could be water or chicken stock or even milk. You will add this mixture, also called a slurry to the sauce and as it starts to cook, the sauce will thicken.
Can I eat Alfredo and still lose weight? ›
Yes, you can eat pasta and still stick to your weight loss goals and lose fat. The main consideration to keep in mind when making food choices while trying to lose weight is to remain in a calorie deficit. Very simply, if your body uses more calories than you consume, then you will lose weight.
What to add to Alfredo sauce to make it better? ›
Heartier herbs like thyme or oregano can be added in to simmer with the sauce. Add delicate herbs like parsley, basil, or chervil at the end to maintain their delicate, aromatic flavor. Quick tip: Swirl in a bit of leftover pesto to add another herbaceous twist to your Alfredo sauce.
How to doctor up Alfredo sauce? ›
Try a simple mix of chopped chicken, carrots, and sliced Cayenne pepper, or add ground beef browned with onions. Some people also add fresh broccoli, but that's not among my personal favorites. Seasonings, spices, and fresh herbs: this is definitely a great way to give your Alfredo sauce a more personal flavor.
What can I add to pasta sauce to make it thinner? ›
If your tomato based sauce is to thick, an easy way to thin it out without losing flavor is to add in some tomato juice or tomato water. If you don't have either of those, there's a product that is dehydrated tomato powder that can be mixed with regular water to keep some of the tomato flavor.
Should I add pasta water to alfredo sauce? ›
Use the pasta water to create a creamy Alfredo sauce
This water (which Bon Appetit calls “LIQUID GOLD”) is what emulsifies with the fat in your sauce (oil, butter, cheese, etc) and creates that incredibly smooth sauce. My #1 tip with pasta water is DO NOT ADD IT DIRECTLY FROM THE POT.
What is the difference between Alfredo and white sauce? ›
White sauce – also known as béchamel – is made with flour, milk, and butter. It's a basic sauce that can be used as a base for other sauces or as a topping for dishes like lasagna. Alfredo sauce, on the other hand, is made with butter, cream, and Parmesan cheese, and has a much richer flavour than white sauce.
Store the Alfredo sauce: Transfer the sauce to storage containers and cool completely. A skin will form on the surface of the sauce and the sauce will thicken to a paste-like consistency; this is normal. Refrigerate for up to 5 days, or freeze for up to 1 month.
What can you use instead of flour in Alfredo sauce? ›
Mix together a little cornstarch in a small bowl with some cold water (or other liquid) until the mixture is smooth to form a slurry. Slowly, whisk the slurry into the simmering sauce in a pan over medium to medium-high heat.
How do you keep Alfredo sauce from getting thick? ›
Add starchy pasta water to thin the sauce, if needed. The starch in the water also helps the sauce coat the pasta instead of clumping up or pooling on the plate. I use the pasta cooking water as the base of my alfredo sauce, as done in the recipe below. Pasta water, butter and Parmesan cheese form the sauce.
How to keep butter from separating in Alfredo sauce? ›
because the butter actually separates. Let me show you how you could avoid that from happening. Just add a little bit of heavy cream to that, then place it in the microwave. for about three to five minutes, stirring occasionally every 30 seconds.
Can we eat sauce during weight loss? ›
Some sauces can be high in calories, sugar, and unhealthy fats, which may hinder weight loss efforts if consumed in excess. Opt for homemade or low-calorie sauces, and use them sparingly to add flavor to your meals without significantly impacting your calorie intake.
Can I eat white sauce pasta during weight loss? ›
Yes, you can eat pasta and still lose weight by choosing whole wheat or alternative grain options with lean proteins and vegetables. With a controlled portion, it will enhance nutritional value and satiety and help you lose weight.
Is Alfredo white sauce pasta healthy? ›
No. Alfredo sauce traditionally has cheese and cream as part of their ingredients. These are comparatively more calorie laden than the ingredients for marinara. Marinara is made of tomatoes and herbs, and maybe a little onion and garlic.
Is Alfredo sauce healthier than spaghetti sauce? ›
Marinara sauce is lower in calories and fat, making it a preferable sauce choice for those that are counting calories or on a low-fat diet. It also has more fiber than Alfredo sauce as it contains mostly vegetables. Conversely, high-fat diets are on the rise, making Alfredo an ideal sauce for many consumers.
