Light Pumpkin Alfredo Sauce

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Christina Ross
Christina Ross
I'm a human being on planet earth. I've lived hundreds of lifetimes. In this incarnation I'm here to advance medicine.

There’s an Italian restaurant in my hometown that serves up the most amazingly decadent plate of Fettuccine Alfredo, but I haven’t had it in years… more specifically over 10 years ago when I was in high school and could eat a plateful of white pasta smothered in butter, heavy cream, and cheese and not gain an ounce.

Even if I could still indulge in such a rich dish and not gain an ounce, I bet a plateful of classic Fettuccine Alfredo nowadays would make me feel sluggish and nauseous.

Name:Light Pumpkin Alfredo Sauce
Prep Time:10 minutes
Cooking Time:15 minutes
Total Time:25 minutes
Servings:4 servings
Yield:2 cups
Light Pumpkin Alfredo Sauce

That is precisely why nowadays I make lighter versions of my high calorie/high fat favorites. I feel better after eating healthfully prepared food, not only emotionally but physically as well.

Such is the case with this Pumpkin Alfredo Sauce. I replaced the saturated fat-laden ingredients traditionally found in Alfredo sauce with healthier ones: olive oil for butter and skim milk + neufchatel cream cheese for heavy cream. I kept the Parmesan cheese, but cut down on the amount, and accented the salty cheese with earthy pumpkin puree.

Light Pumpkin Alfredo Sauce

The resulting sauce is velvety smooth, rich without being heavy, and super comforting when served blanketing a plate of whole wheat pasta on a chilly fall evening.

Light Pumpkin Alfredo Sauce

Light Pumpkin Alfredo Sauce

by Lauren Zembron

Ingredients ( servings)

  • 1 Tbsp extra virgin olive oil
  • 1 large garlic clove, minced
  • 1 Tbsp flour
  • 3/4 cup skim milk, preferably organic
  • 2 oz neufchatel (1/3-less-fat) cream cheese, preferably organic
  • 1/4 cup pure pumpkin puree
  • 1/2 cup freshly grated parmesan cheese
  • Kosher salt & freshly ground black pepper, to taste
  • tiny pinch ground nutmeg, optional
  • 4 oz cooked pasta (I used whole wheat linguine)


Heat olive oil in a medium skillet set over medium heat. Add the garlic and cook, stirring constantly, until fragrant, about 20-30 seconds.

Whisk in the flour for about 20 seconds or so. Whisk in the milk until smooth. Lower heat to medium-low and cook, whisking often, until mixture thickens, about 1-2 minutes.

Whisk in the neufchatel, pumpkin puree, and parmesan cheese until smooth and well-mixed. Season to taste with salt and pepper, and nutmeg if using.

Toss with 4 oz cooked & drained pasta of choice. Serve immediately.

Nutritional Information Per Serving:

Calories: 180 calories

Total Fat: 10 grams

Saturated Fat: 4 grams

Cholesterol: 20 milligrams

Sodium: 400 milligrams

Total Carbohydrates: 15 grams

Dietary Fiber: 3 grams

Sugars: 5 grams

Protein: 8 grams

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