Spinach Alfredo Sauce – No Heavy Cream!

Not only do I have a lighter version of this decadent sauce for you, I have found a miracle noodle.

SPOILERS: It’s not spaghetti squash.


Skip the extra fat and calories that are in jarred alfredo and make it yourself!

SHIRITAKI NOODLES. OMG. I first had them in a restaurant here in Portland; Ate Oh Ate. They were on the menu as yam noodles, so I automatically assumed.. yams.. but like.. noodles? BUT HOW.

Oh no. No. I was wrong.

zero pasta

These are thin, translucent, gelatinous traditional Japanese noodles made from the konjac yam. They have a neutral flavour, so you can pair it with any type of seasoning, sauce or stock. They make them as spaghetti-type noodles, but I have also seen them in a fettuccine shape, too.


You can find these miracle noodles packed in water, in the refrigerated section of your grocery store near the tofu and egg roll wrappers.

These are super convenient and ready to eat out of the package, so all you have to do is drain and rinse. From there you can do as you please! Toss with sauce (hahah that rhymed), boil in stock or microwave them.

makes ~4 servings
You Will Need:

  • 8oz pasta of choice
  • protein of choice optional
  • 3T butter
  • 2 garlic cloves; minced
  • 3T flour
  • 1 1/2 cup milk I used whole milk. Use what you prefer!
  • 1T light cream cheese
  • 1 cup spinach or more if you’re going sans protein/meat
  • 1 cup Parmesan cheese
  • pepper to taste


  1. Melt butter in a pan over medium heat and add garlic. Stir until fragrant; about 30 seconds.
  2. Mix in the flour until smooth; hooray! A roux! Allow it to cook for a minute or so, stirring frequently to make sure it doesn’t burn.
  3. Lower the heat and slowly add your milk. The mixture will seize almost immediately, but continue to whisk it while adding the milk and it will loosen as it cooks. Simmer for 6 minutes; whisking occasionally. If your sauce seems too thick, add more milk one tablespoon at a time until it reaches your desired consistency!
  4. Stir in cream cheese until melted and fully incorporated.
  5. Remove from heat and add spinach, Parmesan cheese and pepper, stirring to combine. Cover and allow spinach to wilt, then give it one more stir to mix everything together. Adjust seasonings as needed.
  6.  Lastly, add your protein and toss in your noodles!

Join the conversation!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s