Greek Yogurt Alfredo Sauce

 Super creamy and rich, protein packed Greek Yogurt Alfredo Sauce – So amazing you’ll ditch store-bought versions for good!

Greek Yogurt Alfredo Sauce | Creme de la Crumb

Well, it’s Monday folks.

This is probably one of the less stressful Mondays for me. Mostly because I mailed hard copies of my senior thesis to my committee members on Friday and now all I can think about is how I only have five (1,2,3,4,5) assignments and just one final exam left. That, plus my Oral Defense is the rest of my bachelors degree in a nutshell.

It’s a beautiful, small, completely tolerable nutshell and I’m basking in that relief today.

Greek Yogurt Alfredo Sauce | Creme de la Crumb

I feel pretty badly that I’ve been slacking in the blogging department lately. I’m sorry! Forgive me friends. I have tons of amazing recipes coming your way – I’ve just been running out of hours in the day lately with all of the research I’ve been doing for my thesis on top of typical homework drudgery.

This week I planned on making 12 new recipes for you. But we have a storm coming through over the next couple of days. So you miiiiight have to settle for 5 or 6.

But NEXT week, it’s looking sunny sunny sunny and that means hoards of new recipes will be created in this old 70’s kitchen of mine.

No promises though – Utah weather is notoriously fickle.

Greek Yogurt Alfredo Sauce | Creme de la Crumb

In the meantime, I’ve got a handful of really yummy things planned out for the blog this week and If I know you like I think I do – you’re gonna like em.

First up: Greek Yogurt Alfredo Sauce.

Greek Yogurt Alfredo Sauce | Creme de la Crumb

One of my many quirky cooking habits includes finding sneaky ways to get greek yogurt into my dishes. It’s loaded with protein and if you’re using 0% fat which I always do, it’s even healthier. It adds yummy flavor to your dishes – way better than sour cream if you ask me. When I worked it into this alfredo sauce recipe, I was instantly hooked. So creamy, so much flavor, so much goodness on top of any pasta you desire.

I’ve been in a carby, pasta mood lately so a stash of cooked fettuccine noodles have taken up residence in my fridge along with a jar of homemade greek yogurt alfredo sauce.

Stop buying the jarred stuff and makes some of this gorgeous sauce at home. You. will. love. it.

Greek Yogurt Alfredo Sauce | Creme de la Crumb

What people are saying about this Greek Yogurt Alfredo Sauce

“Oh my gosh, I did not expect this sauce to come out tasting exactly like alfredo, but it completely and absolutely DOES. Maybe even better. I will always make alfredo this way from now on.” – Shannon

“This is absolutely phenomenal! My husband and I both vastly prefer it to regular alfredo, and it’s so easy to make! Thank you for sharing!” – Karissa

“I have made this sauce a couple times now, I must say that it’s really really delicious!” – Jordan

Greek Yogurt Alfredo Sauce

Super creamy and rich alfredo sauce made with protein-packed greek yogurt! So amazing you'll ditch store-bought versions for good!

Course Main Course, Sauce / Condiment
Cuisine Italian
Keyword alfredo, greek yogurt
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 4
Author Tiffany


  • 2 tablespoons butter
  • 1 1/2 teaspoons garlic powder
  • 1/2 cup milk or water (I used fat free half & half)
  • 3/4 cup plain greek yogurt (I used 0% fat)
  • 1/2 - 2/3 cup shredded parmesan cheese
  • salt and pepper to taste
  • optional: 1/2 teaspoon dried parsley (or 1 teaspoon fresh)
  • 8 ounces pasta noodles, cooked


  1. In a medium sauce pan, melt butter over medium heat. Stir in garlic powder. Stir in milk (or water). Remove from heat and allow to cool for 2-3 minutes. Gradually whisk in greek yogurt.

  2. Add parmesan cheese to sauce and stir until melted. (If the cheese doesn't melt completely because the sauce is too cool, return to stove on low for a couple of minutes) Add salt and pepper to taste and toss with your favorite cooked pasta noodles.

Recipe Notes

*Store any leftover sauce in the fridge in an airtight container such as a jar. The sauce tends to get very thick - almost solid - after being chilled, just add 1 tablespoon of water or milk and heat it up in the microwave, then stir til smooth and serve!

Recipe adapted from Eating Well Magazine


Greek Yogurt Alfredo Sauce | Creme de la Crumb

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Great Sauce!

Oh, I love this! I’ve been wanting a creamy alfredo sauce that’s made without eggs, and this looks amazing!

Congrats on turning in your thesis!!!

    Thanks so much Lina!! I’m so relieved to almost be done! You should definitely try out this sauce, no eggs, no heavy cream, no flour – and it’s still rich and creamy!!

I love this!! I never eat alfredo sauce anymore because I feel guilty, but this looks so good without the guilt! Totally have to try it.

Welcome back Alfredo Sauce…. I’ve missed you.
My kids don’t even know what Alfredo Sauce is because it has always fallen into that “no no” category.
MMmmm. Can’t wait to try it.

Great job in school. Give yourself a pat on the back.

    I’m there with you – one of those avoidance foods because it’s usually totally loaded with fat and unwanted calories – this version cuts wayyy back on the stuff you don’t need with plenty of yummy flavor! Thanks so much Karen, I feel like in a few weeks I’ll be able to breathe!

Just found your website and you have so many amazing sounding recipes! Do you think this would turn out okay if I used regular plain fat free yogurt? Planned on making chicken alfredo, so don’t want to overdo it on the protein. Thanks!

    Hi Vickie, I do think that regular plan fat free yogurt will work. The sauce will be a little thinner but that’s not necessarily a bad thing – my sauce is pretty thick with the greek yogurt. Give it a try and let me know how it turns out!! 🙂

Absolutely delicious! Simple and easy. A lot of other recipes seemed complex, but this was fast and easy and it tasted delicious. Thanks for such a wonderful recipe!

    So glad you liked it!!

I cut the recipe down to one serving since I usually only cook for myself, used Unsweetened Almond Milk and just Plain Yogurt, not Greek, and it was wonderful 😀 Probably my favorite pasta sauce to date.

Help me! I followed this recipe exactly and as soon as it hit the pasta it got all coagulated and chunky. Any reason you can thing of why this happened? I used 2% milk and chobani plain 0% yogurt. I liked the taste of the sauce but once it was with the noodles it was not good 🙁

    Hi Emily! Wow that’s really strange that the consistency changed just when it hit the noodles… I haven’t ever had that happen before with any kind of pasta sauce!!

    Hi Emily! The reason your sauce separated is because low / no fat dairy is extremely unstable when it’s introduced to heat — I’m guessing your noodles were still extremely hot when you added the cream? What happened was the protein separated from the whey because there was no fat to bind them. Basically, you made cheese. LOL!

    There are 3 ways to avoid this:

    1. Never overheat or boil cream sauces – if you have to warm the sauce, make sure to do it on low heat and wisk constantly. And make sure that whatever you’re adding the sauce to is cooled to under 75 degrees.

    2. Use Plain Greek Yogurt instead of Fat Free (I recommend Cabot – I use it as a substitute for sour cream and cream cheese as well) – the milk fat will interfere with the protein’s ability to separate from the whey = no more instant cheese!

    3. If you must go low fat then to each cup of yogurt, add either 1 tsp of cornstarch or 2 tsp of white flour. They acts much like the milk fat — this method is widely used in Indian Curries and creamy soups that use yogurt and also works when heating heavy cream and buttermilk.

    I hope this helps!!

      Thanks, Randi, for such a helpful post. And a science lesson to boot!

        Thanks, Randi! I’m adding this to my recipe!

    Same exact thing happened to me.

I had my doubts about this recipe. It’s delish! I had one problem. I reheated it too fast when I added the parmesan cheese. I will be patient and put on the simmer burner next time. I would say it is important to use a quality parmesan.

Will be trying more of your recipes.

I have made this sauce a couple times now, I must say that it’s really really delicious!

pro tip: if you find your sauce is a little on the watery side, add a little bit of flour (2 tsp at a time) and that will thicken it right up! add too much flour? add a bit of chicken stock, bam now your watering it down a bit. Play with those measurements until you get the consistency you desire!

Just wondering if anyone has tried this with edamame fettuccine noodles? I haven’t tried them yet so I’m not sure what to expect with these but it seems like it would be a good way to make this meal even healthier. Based on the 2 numbers I looked at there would be (per serving) 30 less calories, 24g less carbs, 18g more protein, and 10g more fiber .

    I actually just had it with edamame spaghetti today and it was delicious!

Made this tonight and idk what happened. I’ve made this type of Alfredo before but this time it turned into a giant glob and I had to throw it out. 🙁

Oh my gosh, I did not expect this sauce to come out tasting exactly like alfredo, but it completely and absolutely DOES. Maybe even better. I will always make alfredo this way from now on.

This is absolutely phenomenal! My husband and I both vastly prefer it to regular alfredo, and it’s so easy to make! Thank you for sharing!

Can I use mozzarella cheese instead of Parmesan? If so, how much? ALSO, will original soy milk work?

Can I use shredded mozzarella cheese in place of the Parmesan? If so, how much? ALSO, will original soy milk work for the milk? Please help!

Really did not enjoy this recipe – it tasted WAY too strongly of greek yogurt, and nothing like alfredo sauce. I tried to save it by adding more milk to dilute the taste a bit, but of course that just made it too thin.

Hi Tiffany, Some time ago, I goggled Bechamel Sauce made with Greek Yogurt. I wanted one without eggs
and came to yours. I made it for chipped beef on toast
and it came out fabulous. Made it with water. Thanks
so much for sharing this recipe. It’s my go to Bechamel .
Have a great spring!🌸

I made an attempt to make this and flavor where there. Except I forgot to let it cool for the time you suggested. But delish! It ended up looking like cotton cheese.

Gonna make this tonight for some tortillini! Hoping to add some yummy fresh spinach into it as well, I like to add that in for my family whenever I can! Thanks! Excited to try this!

This is delicious! I will be using this as my go to from now on!

Super Yummy! Thanks for posting the recipe!

    Glad you loved it!!

AMAZING!!! I made with fresh garlic,parMesan, velveeta mOzzerella shreds and added nuTmeg!

so good it feels like I’ve been trying to, thank you for the recipe

This sounds delicious and I will definitely try it but isn’t 0% fat half and half kind of an oxymoron?