Keto Alfredo Sauce Recipe [Dairy-Free Option]

Keto Alfredo Sauce Recipe [Dairy-Free Option] #keto  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.

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)

 

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  keto-alfredo-sauce-recipe

Keto Alfredo Sauce Recipe [Dairy-Free Option]


  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Yield: 8 servings
  • Category: Condiment
  • Cuisine: Italian

Ingredients

For the sauce –

  • 2 Tablespoons (30 ml) ghee
  • 1 head of cauliflower, broken into small florets
  • 3/4 cup (180 ml) coconut cream
  • 2 teaspoons (5 g) garlic powder
  • Salt and pepper, to taste

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

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