Healthy Protein Alfredo Sauce | Lower Calorie Alfredo

heavy cream

🥗Healthier: Greek yogurt

💰Cheaper: milk + cornstarch

Greek yogurt reduces calories while maintaining creaminess

parmesan cheese

🥗Healthier: nutritional yeast

💰Cheaper: grated pecorino

Nutritional yeast is lower in calories and adds a cheesy flavor.

chicken breast

🥗Healthier: tofu

💰Cheaper: canned chickpeas

Tofu is a plant-based protein option, while chickpeas are cost-effective.

butter

🥗Healthier: olive oil

💰Cheaper: margarine

Olive oil is healthier and can replace butter in sauces.

Take out a blender or food processor.

Add 1 and 1/2 cups fat-free milk, 3/4 cup chicken broth, 1/2 teaspoon salt, 1/4 teaspoon black pepper, 1/2 cup grated Parmesan cheese, 3 cloves garlic, 1/4 cup rolled oats, and 1 scoop natural flavored protein powder into the blender or food processor.

Blend or process everything together until smooth, ensuring there are no chunks left in the mix.

Take out a medium saucepan and set the burner to low heat.

Add 1 tablespoon of olive oil into the saucepan and let it heat up.

Pour the blended mixture into the saucepan after a couple of minutes.

Stir the mixture in the saucepan and cook on low heat, stirring occasionally until it starts to thicken up.

Once the sauce starts to thicken, turn off the burner.

If you prefer a thinner sauce, add more milk to the sauce until it reaches your desired consistency.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens