Greek Yogurt Pasta Sauce: The Best Low Calorie Sauce To The Traditional Ones!
This Greek Yogurt Pasta Sauce is the perfect healthy substitute to heavy cream. It’s creamy, flavorful, economical, and incredibly easy to make in just 15 minutes. You’ll get a delicious taste that resonates with Alfredo sauce, but with the added benefit of high protein and low calories.
Healthy Greek Yogurt Pasta Sauce
I’ve been making pasta sauce with Greek yogurt for years now. Creamy pasta has always been a favorite of mine, ever since I was a small kid and my mum used to make penne alla panna e prosciutto. That was my typical lunch after school, day in and day out. But things changed the moment I started eating healthier during my teenage years. Delighting myself in heavy cream every day was out of the context.
I wanted my creamy pasta dish, but I wanted a healthier option. So, I replaced the fatty cream for plain Greek yogurt, creating a delicious and satisfying Greek yogurt pasta sauce that was high in protein, low in calories, and exploding with flavor. It was also incredibly affordable and budget-friendly. I still can’t decide which I prefer—cottage cheese Alfredo or Greek yogurt pasta sauce Alfredo—both are fantastic!
Over time, I mastered the recipe, and it truly can’t get any better. Even my best friend, who is a huge fan of classic chicken Alfredo, absolutely loved it! I first made it a year ago, served with chicken breast and air-fried Brussels sprouts.
He gave it five stars and quickly started making her own Greek yogurt pasta sauce. Today, I’m excited to share my famous Greek yogurt pasta sauce recipe with you. Make it at home for yourself and your family. It’s guaranteed to be a hit with kids and choosy eaters alike!
Ingredients To Make This Pasta Sauce With Greek Yogurt
This recipe provides all the crucial ingredients and tips for creating an indulging Greek yogurt Alfredo sauce for pasta.
- Greek Yogurt: For the best results, use full-fat plain Greek yogurt, ideally 5% fat, as it’s rich, creamy, and packed with protein. Avoid low-fat or nonfat yogurt, as it can curdle when mixed with the hot pasta.
- Parmesan Cheese: Adding Parmesan cheese creates a luxuriously cheesy cream that’s irresistible. Feel free to replace it with your favorite grated or shredded cheese, such as mozzarella or cheddar.
- Pasta Water: To achieve a smooth and creamy texture, combine about 3 tablespoons of the starchy pasta water into the yogurt sauce. Pasta water is preferable to milk because of its starch content.
- Butter: A tablespoon of butter adds a rich and buttery flavor, similar to traditional Alfredo sauce. Subsitutively, olive oil, avocado oil, or vegetable oil can be used.
- Seasonings: Seasonings are key to enriching the flavor of this Greek yogurt pasta sauce. Garlic, salt, ground black pepper, and lemon zest provide a delightful base. Feel free to add more seasonings like onion powder, Italian seasoning, cayenne pepper, or chili powder for a spicy kick.
Making This Delectable Greek Yogurt Pasta Sauce
- Cooking Your Pasta: Start by cooking the pasta according to the package directions, making sure the water is salted and boiling. Aim for al dente. Once cooked, drain the pasta, sparing 3 tablespoons of the cooking water. Transfer the noodles to a large bowl and toss with a drizzle of olive oil.
- Prepare The Yogurt Sauce: Next, prepare the yogurt sauce. In a separate bowl, combine the Greek yogurt with the spared pasta water, salt, and pepper. Whisk until smooth, tasting and adjusting the seasonings as needed.
- Saute: In a large skillet, heat the butter over medium heat. Sauté the garlic until fragrant. Add the cooked pasta and stir to coat. Cook for a few minutes, then remove from heat.
- Combine And Cook: Finally, combine the pasta and Greek yogurt pasta sauce. With the heat off, add the Greek yogurt sauce, Parmesan cheese, and a touch of lemon zest to the pasta, stirring until everything is well blended.
Tips By Chef Foodi To Achieve Best Results
- Using Whole Milk Yogurt: Greek yogurt’s tendency to curdle when heated can be easily avoided with a few simple tips. Using whole milk Greek yogurt, plain and unsweetened, is key. The fat content helps maintain the sauce’s creamy texture, so avoid low-fat or nonfat options.
- Tempering Your Yogurt: To further prevent curdling, temper the yogurt by stirring in a few tablespoons of the starchy cooking water from the pasta.
- Avoid Heating The Yogurt: Finally, avoid heating the yogurt sauce directly. Add it to the skillet just before serving, once the pasta is cooked, to preserve its smooth consistency.
Storage Techniques
This creamy Greek yogurt pasta is delicious served immediately, but it’s also great for meal prep! Leftovers can be stored in the fridge for up to two days or frozen for up to a month.
- To store in the fridge: Once the pasta has cooled, transfer it to an airtight container and refrigerate.
- To freeze: Pack the pasta in a freezer-safe container and freeze for up to a month. To reheat, defreeze the pasta overnight in the refrigerator and then gently warm it in a pan with a little olive oil.
Variations Of Flavor For This Recipe
- Dairy-Free: For those who are lactose intolerant and avoid dairy items, replace soy Greek yogurt or blended silken tofu for the Greek yogurt.
- Cottage Cheese Option: Try using cottage cheese or whipped cottage cheese instead of Greek yogurt.
- Fiber Boost: Increase the nutritional value by using whole-grain pasta, garbanzo bean (chickpea) pasta, or lentil pasta for a boost of fiber and protein.
- Flavor Exploration: Experiment with your favorite seasonings and spices! Onion powder, chili flakes, cayenne pepper, Cajun seasoning, chipotle, or even hot sauce can add a spicy kick.
- Protein Power: This Greek yogurt pasta pairs beautifully with grilled or shredded chicken, lean ham, air-fried chicken tenders, baked chicken wings, salmon, tuna, and even shrimp. For a vegetarian protein boost, consider air-fried tofu or seitan.
- Low-Carb Choice: Opt for protein pasta like edamame pasta or low-calorie noodles such as shiitake noodles to keep the carb count down.
More Greek Yogurt And High Protein Recipes
FAQs
Can You Heat Greek Yogurt To Make A Sauce?
No, Avoid heating the yogurt sauce directly. Add it to the skillet just before serving, once the pasta is cooked, to preserve its smooth consistency.
Can I Use Greek Yogurt Instead of Sour Cream for Pasta?
Don’t worry if you’re running low on dairy ingredients! Greek yogurt can be a diverse substitute for milk, sour cream, and heavy cream. If you’re short on milk, half-and-half, or light cream, Greek yogurt can easily fill in the gap.
