Light Cream Sauce

light alfredo cream sauce on top of tagliatele

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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.

light alfredo cream sauce on top of tagliatele

Light Cream Sauce

Caitlin Havener
This Light Cream Sauce is very versatile in the kitchen, delicious, and low in fats. It is great for replacing creamy sauce in any recipe!
4.75 from 4 votes
Prep Time 5 minutes
Total Time 5 minutes
Course Side Dish
Cuisine American
Servings 6
Calories 71 kcal

Ingredients
  

  • 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.

Instructions
 

  • 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.

Nutrition

Nutrition Facts
Light Cream Sauce
Amount per Serving
Calories
71
% Daily Value*
Fat
 
1
g
2
%
Saturated Fat
 
1
g
6
%
Cholesterol
 
3
mg
1
%
Sodium
 
21
mg
1
%
Potassium
 
80
mg
2
%
Carbohydrates
 
7
g
2
%
Sugar
 
5
g
6
%
Protein
 
8
g
16
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword healthy pasta, healthy pasta sauce, healthy sauce, light cream sauce, low fat
Tried this recipe?Let us know how it was!

4 thoughts on “Light Cream Sauce”

  1. Pingback: Milk Cream As A Vodka Substitute - BlackTailNYC.com

  2. Pingback: Buffalo Chicken Casserole - Clean Cooking with Caitlin

  3. Elizabeth Dunne

    5 stars
    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!

    1. Marta Benigni

      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 🙂

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