Healthy Protein Alfredo Sauce

5 Servings134 cals

Looking for a lower calorie and healthier sauce option? Try this Healthy Protein Alfredo Sauce recipe that’s packed with flavor and made with a few simple ingredients. Did I mention that it goes great over almost anything!?

To get your sauce smooth you’re going to need a blender or food processor for this recipe. If you don’t have either, here’s a link to the blender we’ve been using lately!

Add right into whatever you’re using 1 1/2 cups of fat free milk, 3/4 cup of unsalted or low sodium your choice bone broth (I used chicken flavor today!), 1/2 teaspoon of salt, 1/4 teaspoon of black pepper, 1/2 cup of grated parmesan cheese, 3 cloves of garlic or 1 1/2 teaspoons of minced garlic, 1/4 cup of rolled oats, and 1 scoop of a natural/unflavored protein powder.

Blend or process everything together until your healthy protein Alfredo sauce is smooth.

Take out a saucepan sized for however much you’re making, turn your burner on low heat, and add in 1 tablespoon of olive oil into your pan.

Once it heats up, add your mix into your pan and let it cook over low heat while occasionally stirring it until it thickens up. This should take around 5-10 minutes.

Pro tip? If it’s too thick or you prefer a thinner sauce, add more milk to the recipe as it thickens until it thins out to your liking.

Eat This With

Remove your sauce from the heat and prepare whatever you’re eating it with! Quinoa, rice, pasta, vegetables, and so on are all delicious options. Let us know your favorite combinations in the comments below.

Put this healthy protein Alfredo sauce over our High Protein Fettuccine Tuna Alfredo!

Healthy Protein Alfredo Sauce Recipe

Healthy Protein Alfredo Sauce

Missing Alfredo? Try this Healthy Protein Alfredo Sauce alternative that's made with just a few ingredients you probably already have!
5 from 2 votes
Print Pin Rate Save Recipe
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Course: Side Dish
Cuisine: American
Keyword: alfredo sauce, healthy alfredo sauce, protein
Servings: 5 Servings
Calories: 134kcal
Cost: $1.25

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  • 12 Ounces Milk
  • 6 Ounces Bone Broth - Unsalted or Low Sodium
  • ¼ Teaspoon Black Pepper
  • ½ Teaspoon Salt
  • ½ Cup Parmesan Cheese - Grated
  • ¼ Cup Rolled Oats
  • 3 Cloves Garlic - 1 ½ Teaspoons Minced
  • 1 Tablespoon Olive Oil
  • 1 Scoop Protein Powder - Natural


  • Add all of your ingredients aside from your Olive Oil into either a blender or food processor
  • Blend or process everything together until smooth
  • Take out a saucepan, turn your a burner on Low Heat, and add your Olive Oil into it
  • Pour in your sauce
  • Stir your sauce until it thickens



Calories in the WHOLE recipe:
  • Calories: 698
  • Fat: 30g
  • Saturated Fat: 12g
  • Sodium: 1376mg
  • Carbs: 47g
  • Fiber: 2g
  • Sugar: 20g
  • Protein: 60g


Calories: 134kcal | Carbohydrates: 9.4g | Protein: 12g | Fat: 6g | Saturated Fat: 2.4g | Sodium: 275.2mg | Fiber: 0.4g | Sugar: 4g


  1. Cyn on March 8, 2023 at 2:47 am

    5 stars
    I use roasted chicken and spinach maybe mushrooms. Shrimp and red peppers, tuna and maybe peas, fresh. Asparagus and a bit of lemon…add to fettucine and then add the alfredo sauce.

  2. Emma on April 29, 2021 at 9:33 am

    What flavor protein do you use? The linked one didn’t have an unflavored option (which truthfully I haven’t seen anywhere anyways) so I’m just curious.

    • Derek Howes on February 25, 2022 at 9:56 am

      I use my own at the moment but you can find quite a selection nowadays by searching for “unflavored” or “natural” protein powder. Off the top of my head I know that Isopure makes one which works great!

  3. John on August 22, 2013 at 12:00 am

    These recipes are great! So glad I found your site. Looking forward to trying them so much. Thanks!

    • Derek Howes on August 23, 2013 at 12:00 am

      Thanks John! Hope you like them 🙂

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