Light Alfredo Sauce Recipe

Light Alfredo Sauce Recipe
Heather Nicholds, C.H.N.

Alfredo sauce doesn’t have to be made with dairy and cans still be a great sauce for your vegetables without fat by pureeing cannellini beans. They have the perfect texture, though any white bean could be used. Drizzle your creamy white bean sauce over some slow-cooked green vegetables for optimal digestion.

This is one of those recipes that can be used over and over again with different combinations of vegetables.

(Note that although eggplants are definitely purple, they are a non-starchy vegetable so are in the same food combining group as green vegetables.)

Light Alfredo Sauce Recipe

Prep time:
Cook Time:
Time from start to eating:
Makes enough for 2-3 large servings

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  • 1 large sweet onion, diced
  • 1 tsp olive oil
  • ½ eggplant, diced
  • 1 zucchini, diced
  • 4 stalks of kale, chopped

White Bean Sauce:

  • 1 14oz can cannellini beans (or 1/2 cup dried, fully cooked)
  • about ½ cup water
  • ¼ of the onion from above
  • 1 Tbsp nutritional yeast
  • 1 tsp nutmeg
  • Sea salt


  1. Heat a large pan to medium, add the olive oil and stir the onions to coat. Allow them to cook until they are just slightly soft. Add the eggplant next, stirring to mix it in with the onion. Allow the eggplant a few minutes on the heat before adding the zucchini. Once the zucchini is added and slightly softened, sprinkle a few teaspoons of sea salt over the pan, stir, and cover.
  2. While the vegetables are cooking (about 20 min), make the bean sauce. Rinse and drain the beans. If you’re using dried beans, they need to be fully cooked before you start. (How To Cook Dried Beans) Start with the beans in a blender with enough water to come up halfway to the level of the beans. Blend until smooth, adding water as necessary, then add the onions and blend again. Add the yeast, nutmeg and salt and blend one last time. Taste for flavoring, then allow the sauce to sit while the vegetables finish cooking to let the flavors enter the beans.
  3. When the vegetables have cooked to become very soft, add the chopped kale to the pan and stir through. Recover with the lid for a few minutes, until the kale has wilted. Pour the bean sauce over the vegetables, and stir to mix your low fat alfredo sauce recipe.


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