Low Fat Creamy Pasta Sauce Recipe

This low fat creamy pasta sauce is silky, comforting, and full of flavor—but without the usual cream and butter. With only 3 grams of fat per serving, it’s a guilt-free base for your favorite pasta dishes, perfect for anyone on a heart-healthy, low-calorie diet. Made with non-fat Greek yogurt, garlic, and a touch of Parmesan, it creates that rich texture you love without the heaviness.

About This Recipe

This sauce is creamy in all the right ways—smooth, garlicky, and lightly cheesy. It clings to noodles beautifully, giving every bite a luscious mouthfeel. Unlike traditional Alfredo or cream sauces, it won’t weigh you down or leave you feeling greasy.

This recipe is super versatile and comes together in just 10 minutes. Use it for quick weeknight dinners, mix it into veggie pasta bakes, or drizzle it over chicken and steamed veggies for an instant flavor boost.

Why This Recipe Belongs in Your Diet

Greek yogurt is the secret weapon here—it’s packed with protein, fat-free, and naturally creamy. Paired with a small amount of Parmesan and broth, it transforms into a deliciously light yet satisfying sauce. You get all the comfort without compromising your health goals.

What You’ll Need (Ingredients)

We’re using clean, simple ingredients to create a luxuriously creamy sauce without cream or butter.

• 3/4 cup non-fat plain Greek yogurt: Provides creaminess and protein with no fat.
• 1/4 cup grated Parmesan cheese: Adds richness and umami flavor with minimal fat.
• 1 tbsp flour: Helps thicken the sauce without using cream.
• 2 cloves garlic, minced: Gives the sauce bold, savory depth.
• 1 tbsp olive oil: Just enough to sauté the garlic.
• 1 cup low-sodium vegetable or chicken broth: Creates the saucy base and keeps it light.
• 1/4 tsp salt: Balances the flavors.
• 1/4 tsp black pepper: Adds subtle spice.
• 1/8 tsp nutmeg (optional): Adds a warm, subtle background note.

How to Make Low Fat Creamy Pasta Sauce

1. Sauté garlic: In a medium saucepan, heat olive oil over medium. Add garlic and sauté for 1 minute until fragrant.
2. Whisk in flour: Add flour and cook for 1 minute, stirring constantly to form a light roux.
3. Add broth: Slowly whisk in the broth. Simmer for 2–3 minutes until slightly thickened.
4. Add yogurt and cheese: Lower heat to low. Stir in Greek yogurt and Parmesan until smooth.
5. Season: Add salt, pepper, and nutmeg (if using). Stir until everything is creamy and well-blended.
6. Serve: Pour over hot cooked pasta and toss to coat.

Recipe Tips and Variations

• Add sautéed mushrooms, spinach, or roasted red peppers for extra flavor and nutrition.
• Use this sauce with whole wheat, chickpea, or zucchini noodles.
• For a vegan version, use dairy-free yogurt and nutritional yeast in place of Parmesan.
• Stir in a splash of lemon juice for a brighter flavor profile.

How to Store Leftovers

Refrigerate in an airtight container for up to 4 days. Reheat gently over low heat with a splash of broth or water. Do not boil, as yogurt can separate. Not recommended for freezing.

Nutrition Facts

• Serving Size: About 1/2 cup
• Calories: 90 kcal
• Fat: 3 g
• Carbohydrates: 5 g
• Protein: 9 g
• Sodium: 230 mg

Try More Recipes:

• Low Fat Shrimp Scampi Pasta Recipe
• Low-Fat Shrimp Alfredo Pasta Recipe
• Low Fat Garlic Shrimp Pasta Recipe
• Low Fat Shrimp Pasta Salad Recipe