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5.0 from 3 votes

Greek Yogurt Pasta Sauce Recipe

This Greek Yogurt Pasta Sauce Recipe is a healthy and high-protein alternative to Alfredo sauce. Made with Greek yogurt, parmesan cheese, and plenty of garlic, this easy pasta sauce pairs wonderfully with any noodle, vegetable, or protein.

Prep Time
5 mins
Cook Time
5 mins
Total Time
20 mins
Servings: 4 servings
Calories: 375 kcal
Course: Dinner
Cuisine: Mediterranean

Ingredients

  • 8 ounces Fettuccine pasta or other pasta, such as spaghetti
  • 2 tablespoons unsalted butter
  • 3 cloves garlic peeled and minced
  • 1 cup plain whole milk Greek yogurt at room temperature
  • ⅔ cup shredded Parmesan cheese plus more as garnish
  • 1 teaspoon kosher salt plus more for the pasta cooking water
  • ¼ teaspoon ground black pepper
  • ½ cup parsley roughly chopped
  • 1/8 teaspoon red pepper flakes optional

Instructions

    Cup of Yum
  1. Bring a large pot of generously salted water to a boil and cook the pasta according to the package directions to al dente, about 12-14 minutes.
  2. Reserve 1 cup pasta water then drain the pasta. Set aside.
  3. Place the now empty pot on the stove. Add the butter and melt over medium heat.
  4. Whisk in the garlic and cook for 1 minute or until translucent. Lower the heat, if needed, to avoid browning.
  5. While still on low heat, add in the Greek yogurt and parmesan cheese. Cook, stirring constantly, for a minute or two just until the yogurt is warmed through and the cheese is melted. Add the reserved pasta water as needed, 1 tablespoon at a time, to thin and smooth out the sauce.
  6. Season the sauce with salt and pepper. Taste and adjust seasoning.
  7. Add the drained pasta to the pot and gently toss to ensure all the pasta is coated with the sauce.
  8. Transfer to a serving bowl and top with parsley, parmesan cheese and red pepper flakes, if preferred. Serve!

Notes

  • This recipe makes about 2 cups of pasta sauce, and when mixed with cooked pasta, it serves 4 adults. The nutritional values below are per serving. 
  • Store leftovers in an airtight container in the refrigerator for up to 3 days.
  • Gently warm it in a large skillet or pan on the stovetop over low heat, stirring frequently. The sauce will thicken as it sits in the fridge, so add a splash of water, or vegetable broth to restore it to a smooth consistency.
  • This recipe requires thick, whole-milk Greek yogurt, so we do not recommend substituting it with regular yogurt. The adequate fat-to-protein ratio and warming it up in low heat prevents the sauce from curdling.
  • Yields: This recipe makes about 2 cups of pasta sauce, and when mixed with cooked pasta, it serves 4 adults. The nutritional values below are per serving. 
  • Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
  • Reheat: Gently warm it in a large skillet or pan on the stovetop over low heat, stirring frequently. The sauce will thicken as it sits in the fridge, so add a splash of water, or vegetable broth to restore it to a smooth consistency.
  • Use full-fat yogurt: This recipe requires thick, whole-milk Greek yogurt, so we do not recommend substituting it with regular yogurt. The adequate fat-to-protein ratio and warming it up in low heat prevents the sauce from curdling.

Nutrition Information

Calories 375kcal (19%) Carbohydrates 46g (15%) Protein 19g (38%) Fat 13g (20%) Saturated Fat 7g (35%) Polyunsaturated Fat 1g Monounsaturated Fat 3g Trans Fat 0.3g Cholesterol 80mg (27%) Sodium 909mg (38%) Potassium 295mg (8%) Fiber 2g (8%) Sugar 3g (6%) Vitamin A 1007IU (20%) Vitamin C 11mg (12%) Calcium 240mg (24%) Iron 2mg (11%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 375

% Daily Value*

Calories 375kcal 19%
Carbohydrates 46g 15%
Protein 19g 38%
Fat 13g 20%
Saturated Fat 7g 35%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 3g 15%
Trans Fat 0.3g 15%
Cholesterol 80mg 27%
Sodium 909mg 38%
Potassium 295mg 6%
Fiber 2g 8%
Sugar 3g 6%
Vitamin A 1007IU 20%
Vitamin C 11mg 12%
Calcium 240mg 24%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.