Healthier Pasta Alfredo
I love a good dash of cream in my tomato or pesto sauce … better yet, a bucket-full in a nice creamy white sauce, coating your pasta noodles and giving you that luscious bite that only a properly made roux can do. Until now. Because many cream sauces start with a flour-roux base (read: not gluten free) and because they are packed with less healthy heart-hazard fats (butter, cream), they are generally on my no-fly list. Still, I wanted a change-up from the traditional tomato, marinara or pesto sauce — and thus this health-ier white sauce was born.
You will be AMAZED how thick, creamy and indulgent this sauce feels while being largely dairy-free, completely gluten-free, and packed with healthy ingredients. Here I added a bag of thawed frozen broccoli florets and some riced cauliflower for an extra veggie punch (and because white sauce tastes SO good on veggies). You can add any variety of frozen or fresh veggies you like – the frozen variety adds to the ease of this recipe (I also like a broccoli, cauliflower, carrot mix). Use a gluten-free noodle (we used Banza chickpea penne here) and you have a hearty, comforting and healthier dinner that is a total crowd-pleaser.
The key to making this sauce is to add just a tablespoon or so of gluten-free flour at the start and to keep whisking throughout the sauce making process, while keeping your dairy-free milk (though dairy works too!) just at or slightly below a simmer throughout. Don’t be concerned if your sauce isn’t immediately thickening … I find it usually comes together right at the end, after adding your final touch of grated parmesan cheese (alternately, try nutritional yeast to keep this totally dairy-free). I also like the use of a rubber spatula to flatten down any flour or cheese pockets you might get throughout.
This recipe is super easy and after trying it once, you will want to add it to your weekly repertoire. You will be amazed how great it tastes and how fantastic it is reheated the next day. Try our recipe below and let us know what recipe combinations you’ve come up with using our healthier Alfredo sauce.
Healthier Pasta Alfredo
Ingredients
- 1 + package frozen vegetables such as broccoli florets, rice cauliflower, or vegetable medley
- 1 8 oz package banza chickpea pasta (I like penne for this recipe) or other gluten-free pasta
- 2 tsp olive oil
- 2 garlic cloves minced
- 1 tbsp gluten-free all-purpose flour such as Bob's Red Mill 1-to-1
- 1 3/4 cups plain coconut milk such as So Delicious or other milk alternative (alternately you can use skim or 1% dairy milk)
- 2 tbsp dairy-free cream cheese such as kite hill; alternately you can use regular dairy cream cheese
- 2/3 cup grated parmesan cheese plus extra if sauce needs thickening (2/3 – 3/4 cup total)
Instructions
- Thaw your frozen vegetables in a colander in the sink. For this recipe we used one package frozen broccoli florets; and half package frozen riced cauliflower
- Just prior to beginning your cook time, place semi-thawed veggies in a microwave safe bowl and microwave 2-3 minutes to bring to room temp
- Heat water for pasta in large pot on the stove. Salt water amply. Cook pasta according to package directions, about 8 minutes; then drain, and rinse briefly. Start your sauce below just prior to adding pasta to the water, as they will come together at the same time this way.
- Heat olive oil in large saute pan. Add garlic and saute until slightly translucent and aromatic, about 2-3 minutes
- Add flour and use spatula to combine. Cook about 1 minute
- Begin adding milk, about 1/3 cup at a time, using a whisk to stir constantly in between and bring milk to a slow simmer (tiny bubbles throughout but not boiling). Burner heat should be on medium, though you may need to turn to medium-low if mixture gets too hot
- Continue adding milk slowly, whisking in between and then letting come to simmer. Once all milk is added, add your 2 tbsp cream cheese and stir to combine. Heat through
- Add in your grated parmesan cheese and stir. Sauce should noticeably thicken at this point
- Once sauce is thickened, season if desired with salt and garlic powder and add your veggies. Stir to combine and add in your pasta. Heat through and serve
Nutrition
