light alfredo cream sauce

Light Cream Sauce

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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. And 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, lasagne, or use it in a casserole. 

This recipe is part of my Winter Meal Prep series. Check it out to find more healthy recipes!

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Winter is here, and I’m excited to show you how to prep some in-season ingredients to be able to quickly put together many meals throughout the week!

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Ingredient Selection Tips


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-Diary 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 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, Zinc.

Here are more health benefits of consuming Greek yogurt:

  • May benefit bone health
  • May support gut health
  • May keep you feel full and help with weight management
  • May help muscle recovery

Thanks to for information sourcing.

Light Cream Sauce

Yum Caitlin Havener
Great for replacing any creamy sauce such as Alfredo in recipes!
No ratings yet
Prep Time 5 mins
Total Time 5 mins
Course Side Dish
Cuisine American
Servings 6
Calories 71 kcal


  • cup Plain nonfat Greek yogurt OR NONDAIRY OPTION – unsweet original soy milk
  • tbsp Cornstarch or add an arrowroot slurry after cooking and pulling the pan off of stove
  • 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.


  • Mix all ingredients in a bowl.
  • Add desired seasonings. I recommend Pesto Sauce or ranch seasoning for Buffalo Chicken Casserole.
  • When ready to use in a recipe, make sure to cook low or the yogurt can coagulate.


Sodium: 21mgSugar: 5gPotassium: 80mgCholesterol: 3mgCalories: 71kcalSaturated Fat: 1gFat: 1gProtein: 8gCarbohydrates: 7g
Tried this recipe?Let us know how it was!

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