Low Fat Cheese Pasta Sauce Recipe

This low fat cheese pasta sauce is smooth, savory, and totally satisfying—all with just 4 grams of fat per serving. It’s the perfect way to get your cheesy pasta fix without diving into a heavy, calorie-loaded sauce. Made with low-fat milk, a touch of Parmesan, and a clever thickening method, this sauce delivers that creamy-cheesy texture while staying light enough for any healthy eating plan.

About This Recipe

This sauce is velvety and full of rich cheese flavor without being heavy or greasy. It coats every noodle like a dream, with a balanced taste that’s sharp, salty, and just a little nutty from the Parmesan. You won’t miss the cream at all.

It’s quick and pantry-friendly, making it ideal for busy weeknights. Stir it into whole wheat pasta, pour it over steamed broccoli, or use it as a base for baked pasta dishes.

Why This Recipe Belongs in Your Diet

By skipping butter and using low-fat milk, this sauce cuts down on saturated fat while still delivering satisfying flavor. The small amount of real cheese keeps it authentic without overloading the fat content. Plus, the milk adds calcium and protein, making it a more balanced choice.

What You’ll Need (Ingredients)

We’re building bold, cheesy flavor with simple, smart ingredients that keep fat low and comfort high.

• 1 tbsp olive oil: Used instead of butter to lightly cook the flour and garlic.
• 2 cloves garlic, minced: Adds depth and aroma.
• 1 tbsp all-purpose flour: Thickens the sauce without the need for heavy cream.
• 1 1/4 cups low-fat milk (1% or skim): Provides a creamy base with less fat.
• 1/4 cup grated Parmesan cheese: Adds rich, nutty flavor with a modest amount of fat.
• 1/4 cup shredded part-skim mozzarella: Melts smoothly and keeps the sauce cheesy but light.
• 1/4 tsp salt: Enhances the overall flavor.
• 1/4 tsp black pepper: Adds subtle spice.
• 1/8 tsp ground mustard (optional): Boosts the cheesy flavor without adding fat.

How to Make Low Fat Cheese Pasta Sauce

1. Sauté garlic: In a saucepan over medium heat, warm the olive oil. Add garlic and cook for 30 seconds until fragrant.
2. Add flour: Stir in flour and cook for 1 minute to form a light roux.
3. Whisk in milk: Slowly add milk while whisking to prevent lumps. Simmer for 2–3 minutes until slightly thickened.
4. Add cheese: Lower heat. Stir in Parmesan and mozzarella until melted and smooth.
5. Season: Add salt, pepper, and ground mustard if using. Taste and adjust seasoning as needed.
6. Serve: Toss with hot pasta or spoon over vegetables.

Recipe Tips and Variations

• Make it spicy with a pinch of red pepper flakes.
• Add chopped spinach or peas for a veggie boost.
• Use reduced-fat sharp cheddar instead of mozzarella for a more classic mac-and-cheese vibe.
• For a creamier finish, stir in a tablespoon of non-fat Greek yogurt off heat.

How to Store Leftovers

Store in an airtight container in the fridge for up to 4 days. Reheat gently on the stove or microwave, stirring with a splash of milk to loosen. Not ideal for freezing as cheese sauces can separate.

Nutrition Facts

• Serving Size: 1/2 cup
• Calories: 120 kcal
• Fat: 4 g
• Carbohydrates: 9 g
• Protein: 9 g
• Sodium: 310 mg

Try More Recipes:

• Low Fat Creamy Pasta Sauce Recipe
• Low Fat Shrimp Scampi Pasta Recipe
• Low-Fat Shrimp Alfredo Pasta Recipe