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Keto Alfredo Sauce Recipe [Dairy-Free Option]

Louise Hendon | July 18
Keto Alfredo Sauce Recipe [Dairy-Free Option] #keto https://ketosummit.com/keto-alfredo-sauce-recipe

A creamy, filling, delicious alfredo sauce poured on top of delicious Keto pasta. I dream about that some days!

Unfortunately, the food at your favorite Italian restaurant isn’t Keto-friendly, but you can still enjoy delicious bowls of low carb Keto pasta at home. Plus, it’s cheaper and healthier!

The History of Alfredo Sauce

I love finding out how different foods were created. And alfredo sauce has a great history.

It was created in the 1920s in Rome, Italy, by restaurant-owner Alfredo di Lelio. And his hallmark dish, fettuccine Alfredo, became popular worldwide.

Keto Alfredo Sauce Recipe [Dairy-Free Option] #keto https://ketosummit.com/keto-alfredo-sauce-recipe

And the great thing is that you can still enjoy Italian food, including this creamy luscious alfredo sauce on a low carb, Ketogenic diet!

We’ve even created this amazing dairy-free Keto alfredo recipe below so that you can enjoy your favorite comfort foods even on Keto.

The Traditional Alfredo Sauce Recipe is Fairly Keto-Friendly

Like many other dips, sauces, and condiments, the traditional recipe is already pretty Keto friendly.

For traditional alfredo sauce, the regular recipe uses the following ingredients:


  • butter
  • cream (heavy cream or whipping cream)
  • Parmesan cheese
  • salt and pepper

Sounds pretty low carb and high fat, right?

Just note that while the macros on store-bought jars of alfredo sauce might sound really Keto (with less than 3 grams of carbs per 1/4 cup serving), your health is more than just macro numbers… (1)

A quick scan of the ingredients (corn starch, sunflower oil, and a ton of other processed ingredients) will tell you that it’s not Keto.

So, follow our Keto alfredo sauce recipe and skip the store-bought jars!

How To Create a Creamy, Dairy-Free Keto Alfredo Sauce?

It’s hard to create that thick creamy texture without cream, but we’ve sneaked in a secret ingredient to help thicken our Keto alfredo sauce…

Here are all the dairy-free substitutions we’ve made:

  • Instead of butter, we’re using ghee (most people sensitive to dairy do well with ghee instead)
  • Instead of Parmesan cheese, we’re using cauliflower
  • Instead of regular cream, we’re using coconut cream

Just make sure to squeeze as much water as you can out of the cooked cauliflower florets – that will really help to keep the sauce creamy and thick.

What Keto Noodles To Use With Your Alfredo Sauce:

Now that you have a delicious and healthy Keto alfredo sauce recipe, let’s talk about the noodles.


There are several options for Keto noodles:

  • Zucchini noodles (or zoodles)
  • Cucumber noodles (use your potato peeler to create long strands…they’ll look like green fettucine)
  • Shirataki noodles (you can buy ones that look like fettucine and that’s what we used for this recipe)

Keto Alfredo Sauce Recipe [Dairy-Free Option] #keto https://ketosummit.com/keto-alfredo-sauce-recipe

You can make this Keto fettucine alfredo recipe in less than 20 minutes:

Our Keto alfredo sauce recipe is really fast to make and creates 8 servings of the sauce. Each serving has 159 calories, 15 grams of fat, and 3 grams of net carbs.

If you pair each serving of Keto alfredo sauce with a pack of fettucine shirataki noodles (which have almost 0 calories, 0 grams of fat, and 0 grams of carbs), you’ll have a filling low carb, high fat Keto dinner that will leave you room for some Keto desserts even!

Keto Alfredo Sauce Recipe [Dairy-Free Option] #keto https://ketosummit.com/keto-alfredo-sauce-recipe

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Keto Alfredo Sauce Recipe [Dairy-Free Option] #keto https://ketosummit.com/keto-alfredo-sauce-recipe

Keto Alfredo Sauce Recipe [Dairy-Free Option]


  • Author: Louise Hendon
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 8 servings 1x
  • Category: Condiment
  • Cuisine: Italian

Ingredients

For the sauce –

For garnish –

  • 1/4 cup chopped parsley
  • 2 slices of bacon, cooked and broken into bits?

Instructions

  1. Boil, steam, or microwave the cauliflower florets until they’re tender.
  2. Drain the cauliflower and place into a blender along with the other ingredients.
  3. Blend well into a creamy sauce.
  4. Serve with shirataki noodles and some bacon bits for a simple yet delicious meal.

Notes

All nutritional data are estimated and based on per serving amounts.

Net Carbs:  3 g

Nutrition

  • Calories: 159
  • Sugar: 2 g
  • Fat: 15 g
  • Carbohydrates: 5 g
  • Fiber: 2 g
  • Protein: 3 g

Louise Hendon

Louise holds a Bachelors and Masters in Natural Sciences from Cambridge University (UK). She attended Columbia University for her JD and practiced law at Debevoise & Plimpton before co-founding Louise's Foods, Paleo Living Magazine, Nourishing Brands, & CoBionic. Louise has considerable research experience but enjoys creating products and articles that help move people just a little bit closer toward a healthy life they love. You can find her on Facebook or LinkedIn.