Creamy Alfredo doesn’t have to mean heavy. This high-protein version swaps in Greek yogurt to deliver a silky sauce with a rich taste and a lighter feel. You still get that cozy, restaurant-style experience, but with more protein and less butter and cream.

It’s quick enough for a weeknight and special enough for a stay-at-home date night. If you love comfort food that leaves you feeling good, this is your new go-to pasta.

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Why This Recipe Works

Cooking process, close-up detail: Silky Greek yogurt Alfredo sauce being gently whisked with starchy

Greek yogurt brings protein and creaminess without weighing the sauce down.
Starchy pasta water helps the sauce cling to the noodles and keeps it silky.
Parmesan and garlic deliver classic Alfredo flavor with fewer heavy ingredients.
Quick prep and cook time make it perfect for busy nights.
Flexible add-ins like chicken, shrimp, or veggies let you tailor the protein and texture.

Ingredients

10–12 oz pasta (fettuccine, linguine, or penne)
1 cup plain 2% or whole-milk Greek yogurt (not nonfat)
1/2 cup finely grated Parmesan cheese (plus more for serving)
2 tablespoons unsalted butter or olive oil
3–4 cloves garlic, minced
1/2 cup pasta cooking water (reserve more as needed)
1–2 tablespoons fresh lemon juice (to taste)
1/4 teaspoon ground black pepper
1/4–1/2 teaspoon kosher salt (to taste)
Optional protein: 8–10 oz cooked chicken breast or shrimp
Optional veggies: 2 cups baby spinach, steamed broccoli, or peas
Optional garnish: chopped parsley, red pepper flakes

Step-by-Step Instructions

Final dish, top view: Overhead shot of High-Protein Alfredo Pasta with Greek yogurt sauce, fettuccin

Boil the pasta. Bring a large pot of salted water to a boil. Cook pasta until just al dente.
Reserve at least 1 cup of the starchy cooking water, then drain.
Warm the aromatics. In a large skillet over medium heat, melt butter or warm olive oil. Add garlic and cook 30–60 seconds until fragrant, not browned.
Make the yogurt base. In a mixing bowl, whisk Greek yogurt, Parmesan, lemon juice, black pepper, and a pinch of salt. Set aside.
Create the sauce. Reduce the skillet heat to low.
Add 1/2 cup pasta water to the garlic pan. Whisk in the yogurt mixture off the heat or over very low heat until smooth and creamy. Adjust salt and lemon to taste.
Toss with pasta. Add the drained pasta to the skillet.
Toss gently, adding more pasta water a splash at a time until the sauce coats every strand and looks glossy.
Add protein and veggies (optional). Fold in cooked chicken, shrimp, spinach, broccoli, or peas. Warm through on low heat for 1–2 minutes. Do not let the sauce simmer.
Finish and serve. Top with extra Parmesan, parsley, and red pepper flakes if you like.
Serve immediately while creamy.

How to Store

Refrigerate: Store leftovers in an airtight container for up to 3 days.
Reheat gently: Warm on low heat with a splash of water or milk, stirring often. Avoid boiling or the yogurt may separate.
Freeze: Not recommended; yogurt-based sauces can turn grainy after thawing.

Health Benefits

Higher protein: Greek yogurt and Parmesan boost protein, helping with satiety and muscle repair.
Lighter than classic Alfredo: Less heavy cream and butter, yet still rich and satisfying.
Calcium and probiotics: Dairy adds calcium, and many Greek yogurts include live cultures.
Balanced meal potential: Add lean protein and veggies for a complete, macro-friendly dish.

What Not to Do

Don’t use nonfat yogurt. It tends to curdle and lacks the creamy mouthfeel.
Don’t boil the sauce. High heat will make the yogurt separate. Keep it low and gentle.
Don’t skip the pasta water. It’s key for emulsifying and loosening the sauce.
Don’t add cold yogurt straight to a hot pan. Temper it with warm pasta water or take the pan off heat first.

Recipe Variations

Chicken Alfredo: Add sliced grilled or rotisserie chicken for extra protein.
Shrimp Alfredo: Sauté shrimp in the garlic butter first, then proceed with the sauce.
Spinach and Pea Alfredo: Stir in spinach to wilt and add thawed peas for sweetness and color.
Whole-Wheat or Chickpea Pasta: Boost fiber or protein by swapping the noodle type.
Mushroom Alfredo: Sauté sliced mushrooms with the garlic for deep, savory flavor.
Extra-Lemon Alfredo: Add lemon zest and more juice for a brighter, lighter finish.

FAQ

Can I make this gluten-free?

Yes.

Use your favorite gluten-free pasta and check that your Parmesan and yogurt are certified gluten-free.

What kind of Greek yogurt works best?

Use 2% or whole-milk Greek yogurt for the best texture and to reduce the risk of curdling. Nonfat can be grainy and less stable.

Why did my sauce separate?

It likely got too hot. Keep the heat low, add yogurt off the heat if needed, and use pasta water to thin and stabilize the sauce.

Can I make it ahead?

You can prep the yogurt-Parmesan mixture and cook the protein ahead.

Cook the pasta and assemble just before serving for the creamiest texture.

How do I make it extra creamy?

Whisk in an extra tablespoon of butter or a splash of milk while tossing with pasta water. Finely grated Parmesan also melts more smoothly.

Is there a vegetarian option?

Absolutely. Skip the meat and add veggies like spinach, mushrooms, or roasted cauliflower.

Use vegetarian Parmesan if needed.

In Conclusion

This High-Protein Alfredo Pasta With Greek Yogurt Sauce gives you classic comfort with a fresher, lighter twist. It’s creamy, satisfying, and easy to customize with your favorite add-ins. Keep the heat gentle, lean on that pasta water, and you’ll have a silky sauce every time.

Perfect for a quick weeknight dinner that still feels a little special.