Go Back
Print Recipe
4.86 from 14 votes

Easy Healthier Alfredo Sauce (freezes well!)

This healthier homemade Alfredo sauce is half the calories of classic Alfredo, but just as good! It’s so easy to make and freezes really well too!

Prep Time5 mins
Cook Time10 mins
Standing Time10 mins
Total Time25 mins
Author: ThriftyFrugalMom.com


  • 2 cups 1% milk*
  • 3 oz neufchatel cheese low fat cream cheese*
  • 2 1/2 Tbsp. flour
  • 3/4 tsp. salt
  • 1/4 to 1/2 tsp. pepper (1/4 if you don't like it very peppery)
  • 1 tsp. Italian Seasoning optional
  • 1 Tbsp. butter
  • 3 garlic cloves or 3/4 tsp. granulated garlic
  • 1 C grated Parmesan cheese


  • (If using granulated garlic, you can skip this step and just add it and the melted butter to the blender mixture.) Melt butter in a sauce pan over medium high heat. Add garlic and saute for about 30 seconds. Be careful not to burn it!
  • Place milk, neufchatel cheese, flour, salt, pepper and Italian seasoning in a blender; blend until smooth.
  • Add milk mixture to the saucepan. Stir constantly for about 3 or 4 minutes or until it just so simmers.
  • Continue to stir and let it cook for a few more minutes until it thickens. It won't be super thick, but will not be as liquid as it had been.
  • Once thickened, remove pan from heat. Add the Parmesan cheese, stir until melted. 
  • Cover and let stand for at least 10 minutes before using- the sauce will continue to thicken as it sits. Add additional salt if needed.


* Full fat milk and regular cream cheese can be used instead, your Alfredo Sauce will just have more calories. :)
This Alfredo sauce will become almost solid when refrigerated. Once reheated though, it thins down again.  If it still is thicker than you prefer, just add a bit of extra milk to get it to the desired consistency.
This Alfredo Sauce also freezes well! I often make a double batch and freeze half of it.