Healthy Creamy “Alfredo” Sauce

I finally got around to experimenting with making a low calorie alfredo sauce…and I think I’ve found it! This sauce is so creamy and rich-tasting but is only 50 calories per serving! This recipe makes A LOT of “alfredo” sauce so feel free to cut it in half. I like to make a big batch and keep the unused sauce in the fridge or freezer. The butternut squash addition is optional but I love the flavor it adds to the sauce.

I like to use this sauce over zucchini noodles (zoodles) and make a creamy fettuccine alfredo (see pic below). You can find the recipe here.

You could also pour the sauce over broccoli or chicken…anything you’d like!

IMG_2042        IMG_2039

Makes 5 cups sauce (1/2 cup per serving)

Per serving: 53 calories, 2.4g fat, 5g carbs, 2g fiber, 3.5g protein (3g net carbs)


  • 1lb bag frozen cauliflower (about 3 cups cooked cauliflower)
  • 10 oz raw butternut squash, cubed (you can also buy frozen butternut squash)
  • 1 cup unsweetened almond milk
  • 1 cup chicken broth
  • 3/4c parmesan cheese


  1. If using frozen cauliflower, follow the package directions and cook in the microwave.
    1. If using fresh cauliflower, steam or boil the cauliflower florets until very soft (5-7 minutes).
  2. If using fresh butternut squash, steam or boil until soft (about 5 minutes).
  3. In a large electric mixer/nutribullet/blender add the cauliflower florets, butternut squash, almond milk, chicken broth and parmesan cheese.
  4. Puree until all the ingredients are mixed well and it turns into a sauce. Feel free to add more liquid if needed.
  5. Make sure to warm the sauce up. If using over noodles, you might want to microwave or saute the sauce in a pan.

Visit Us On PinterestVisit Us On FacebookVisit Us On TwitterVisit Us On Google Plus