Written by Caitlin Havener Rogers — Certified Precision Nutrition Coach
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Also note: While I am a certified nutrition coach, I am not a medical doctor. Information here is not intended to be a replacement for the advice you should seek from your doctor.
This Light Cream Sauce is easy and so versatile in the kitchen. It is great for replacing any creamy sauces such as Alfredo in recipes.
Plus, it is delicious, and with very little fat like most shop-bought cream sauces which are loaded with dairy and heavy cream. This sauce works great in pasta dishes, or you can add the creamy white sauce to some chicken or fish such as salmon. It is also great in traditionally more elaborated dishes such as lasagne and baked pasta, or in casserole dishes.
The Light Cream Sauce is part of my Winter Meal Prep series. Check it out to find more healthy recipes!
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Ingredient Selection Tips
Cornstarch
Cornstarch is the starch extracted from corn, it’s often used to thicken sauce which is why we’re using it in this recipe. It’s a fine white powder, you can find it in almost every supermarket, just look at the baking product aisle. Cornstarch is entirely gluten-free.
Look for an organic option, if possible as unfortunately, corn is one of the most common GMO plants.
Non-Dairy Yogurt
If you decide to use a non-dairy option for this recipe, choose almond or coconut Greek yogurt, with no added sugar.
Noteworthy Health Benefits
Cornstarch
Cornstarch doesn’t have many nutritional benefits as it’s just the starch extracted from corn but it isn’t unhealthy either as it is used in such small amounts.
Greek Yogurt
Greek yogurt is high in protein and has a lower carb content than other yogurt products. Greek yogurt often referred to as “strained” yogurt, is made by fermenting yogurt in tanks and then straining whey and other liquids during the final processing steps. The process results in a thicker product with higher protein content.
It is also rich in carbs, fat, and many other nutrients as well, such as vitamin B12, B2, B5, vitamin A, Calcium, Phosphorus, Selenium, and Zinc.
Here are more health benefits of consuming Greek yogurt:
- It may benefit bone health and may help with muscle recovery
- Greek Yogurt may support gut health
- It keeps you feeling full and helps with weight management
Thanks to healthline.com for information sourcing.
What to Use This Light Cream Sauce On
This sauce is endlessly versatile — a few of my favorite ways to use it:
- Tossed with pasta for a lighter Alfredo
- Spooned over steamed or roasted vegetables
- As the creamy base for a baked pasta or gratin
- Stirred into soups for extra body without the heavy cream
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Light Cream Sauce FAQs
How do you make cream sauce without heavy cream?
This recipe builds a creamy base from low-fat milk (or non-dairy milk) thickened with cornstarch, plus Greek or non-dairy yogurt for richness — all the texture, a fraction of the fat.
How do you thicken cream sauce without flour?
Cornstarch is the key. Whisk it into cold liquid first to avoid lumps, then heat gently, stirring, until it thickens.
How do you store and reheat it?
Keep it in an airtight container in the fridge for up to 4 days. Reheat gently over low heat, whisking in a splash of milk to loosen it back up.
Light Cream Sauce
Ingredients
- 1½ cup Plain nonfat Greek yogurt OR NONDAIRY OPTION – unsweet original soy milk
- 1½ tbsp Cornstarch or add an arrowroot slurry after cooking and pulling the pan off of stove
- 1½ cup Milk OR NONDAIRY OPTION – plain almond yogurt, preferably Greek style
- Desired seasonings Must season! For alfredo add lots of garlic, salt, pepper, parmesan, parmesan, and lemon. See notes for other ideas.
Instructions
- Mix all ingredients in a bowl.
- Add desired seasonings. I recommend Pesto Sauce or ranch seasoning for Buffalo Chicken Casserole.Desired seasonings
- When ready to use in a recipe, make sure to cook low or the yogurt can coagulate.1½ cup Plain nonfat Greek yogurt
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Love it! Consistency perfect! BUT – I ruined it with my use of spices. Need help in determining which combination of spices to use, how to add them (at what stage), and exactly how much. I will use sauce for Alfredo dishes, and creamy chicken dishes, and various casseroles. On the WW program, the basic serving comes in at 3 points. Remarkable!
Hi Elizabeth
I’m glad you liked the recipe! I recommend that you add less than half a teaspoon of spices of your choice (ideally before bringing the pan to heat), taste the sauce and adjust the amounts to suit your taste. For chicken dishes I like to use a combination of garlic and paprika powder, or rosemary and thyme, while for Alfredo sauce black pepper and a pinch of nutmeg are a perfect match! Please let me know if this helps 🙂