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Low Sodium Alfredo Sauce – Lower Fat Too!

By: Bill

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A rich, creamy Low Sodium Alfredo Sauce? Yes, it is still possible to enjoy the nearly decadent cheesy pasta sauce. With just a few changes it will be substantially reduced the sodium and greatly cut the fat content compared to jarred and other recipe sauces. The best part can generally be made while your pasta cooks in just a few minutes.

The flavor is different than what you may be used to out of a jar. As you will be using more natural ingredients along with real cheese and chucking all those processed ingredients. It will also taste somewhat different because you are not using Parmasen as a base cheese. But it tastes very close and still makes and excellent sauce.

Typical sodium amount per serving390 mg
Sodium per serving for this recipe73 mg
Calories per serving206
1/4 cup serving size

Alfredo sauce out the jar has 390 mg of sodium per 1/4 cup serving and many recipes are almost double that. Since my per meal budget is 250 mg of sodium once again this is way out of my range. With my low sodium Alfredo sauce I am once again enjoying this creamy sauce with only 73 mg of sodium per ¼ cup.

Alfredo sauce on fettuccini
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Alfredo sauce on fettuccini

But here is where it gets slightly tricky. I listed 1/4 cup servings so it can compare side by side with the jarred sauce. I think 1/4 cup of sauce is pretty light serving with a plate of noodles and chicken or broccoli. But even if I use two servings it is only 146 mg of sodium to sauce the meal. Still well below my sodium budget.


One is obviously to leave out any added salt, but then we have to go further.

Many recipes use salted butter to melt and mix and I was going to use unsalted. But, I also wanted to reduce the fat content so I opted for using extra virgin olive oil. I figured it is used in pasta dishes all the time, so it can’t hurt. Plus, it reduces the saturated fat content and has a healthier fat content then butter.

Second for reducing the sodium I used Trader Joe’s Swiss + Gruyere shredded cheese having only 55 mg of sodium per ¼ cup. Swiss + Gruyere shredded cheese is the lowest sodium shredded cheese that I have found and the Trader Joe’s brand the lowest of brands that I have seen. Most brands should be close though so check your package.

low sodium trader joe shredded cheese
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Low sodium Trader Joe’s shredded cheese

Parmesan is generally regarded as a low sodium cheese, but when used in bulk for a recipe like this, the sodium really adds up. You will notice a change in flavor because the Parmesan isn’t the main component anymore, but the Gruyere does a pretty good imitation. The Swiss + Gruyere is also a nice meltable cheese.

I did add 2 ounces (about 4Tbsp) Mascarpone cheese to help give it an even creamier texture and it helped wonderfully. At only 5 mg sodium per tablespoon it hardly adds any sodium to your serving. Read my review of cream cheese alternative Mascarpone.

To further reduce the fat content I use Half & Half cream instead of the usual heavy whipping cream called for. The total and saturated fat savings appear to be considerable. The sodium in half and half is a bit higher, but since I cut so much sodium out already I thought it best to cut a huge portion of the saturated fat.

Mascarpone cheese and cream comparison
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Mascarpone cheese and cream comparison


Using a whisk is better than a spatula to help avoid the Alfredo sauce from separating. Be sure to constantly whisk when adding cheeses. You may have a bit of olive oil that does not fully incorporate into the mix that’s OK.  It’s a pasta dish!

I like to add Mascarpone cheese to my Alfredo for an extra creamy flavor and texture.

Low Sodium Alfredo Sauce Recipe
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Low Sodium Alfredo Sauce Recipe

The two cheeses are the key ingredients for making this Alfredo Sauce thick and creamy. But you can also adjust the thickness by adding small amounts of cream for somewhat thinner or a cream and cornstarch slurry (a tablespoon of each) for a thicker consistency.

Do not boil or overheat. Boiling will cause the sauce to separate and also possibly curdling the cream and ruin the Alfredo sauce. A low side of medium heat should be fine. Add cheeses in small, spread out batches and let it melt down.

When serving Alfredo sauce with a pasta use a noodle that is thicker and larger such as a fettuccine or shells that can soak up and hold the rich, thick and creamy sauce. Regular spaghetti noodles do not hold sauce well.

Alfredo sauce simmering
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Alfredo sauce simmering


It is always best to serve the low sodium Alfredo sauce immediately and to use it all but:

Store Alfredo Sauce in a sealed container in the refrigerator and it should last in the fridge for about 5 days. It will thicken in the chill of the fridge but should reheat nicely.

Alfredo Sauce does not freeze well. Because of the oil, cream and cheeses in it, it will separate when freezing.

When reheating in a pan a slow, low temperatures and stirring often is best. If it starts to separate, continue to slowly stir or whisk it back together over low heat.

While it is best not to microwave this sauce. I have done it when poured over left overs. Although it does tend becomes more oily and separates more easily, I just stir the whole dish together and it’s not really noticeable.

also [su_box title=”A few of my other great dishes to enjoy!” box_color=”#a92224″]


As always, please let me know how you like this recipe in the comments! I get motivated when I hear from you and am interested to learn about how you liked and served your Low Sodium Alfredo Sauce. Also, please leave a comment or rating and share any tips you might have. Enjoy!

A plated Fettuccine Alfredo
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A plated Fettuccine Alfredo

Low Sodium Alfredo Sauce

Written by: Bill
A classic Low Sodium Alfredo Sauce asimple, elegant creamy, white sauce that is also lower in fat. Easily makewhile your pasta is cooking.
4.66 from 41 votes
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Sauce
Cuisine Italian
Servings 6 1/4 cup serving*
Calories 206 kcal


  • 1/4 cup extra virgin olive oil
  • 1 Tbsp pre-minced garlic
  • 1 cup cream half and half
  • 2 ounces Mascarpone cream cheese (4 Tablespoons)
  • 1 cup Swiss + Gruyere shredded cheese
  • 1/2 tsp Italian seasoning salt free
  • 1/4 tsp pepper


  • In a medium to small saucepan over medium heat add olive oil till hot. Add garlic and saute for 2 minutes. Reduce heat to just below medium.
  • Add cream, when warmed slowly add cream cheese and Swiss + Gruyere shredded cheese. Cook over medium low heat and whisk until melted.
  • Add Italian seasoning and pepper. Continue to whisk until smooth.
  • Simmer and continue to cook for about 3-5 minutes or until it starts to thicken.
  • Serve immediately and toss it with your pasta!


*Serving size noted on recipe compares to the 1/4 cup serving size of jarred Alfredo sauce.  I typically use 1/2 cup with pasta and chicken.  So total sodium for sauce would be 146 mg of sodium.

I use, own and recommend these products and ingredients used in this recipe and I may earn commissions from qualifying purchases.


Serving: 0.25cupCalories: 206kcal (10%)Carbohydrates: 2g (1%)Protein: 3.9g (8%)Fat: 20.1g (31%)Cholesterol: 37mg (12%)Sodium: 73mg (3%)Sugar: 0.1g

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. Please understand that not everyone’s sodium and dietary requirements are the same, therefore some recipes may be higher than you’re allowed.

Did you enjoy this recipe?Leave a comment and rating to let me know how it was!

© 2024 Tasty Healthy Heart Recipes

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Nutrition InformationThe information shown is provided by an online nutrition calculator. It should not be substituted for a doctor’s or nutritionist’s advice. Please understand that not everyone’s sodium requirements are the same, therefore some recipes may be higher than you’re allowed. Always consult with your doctor for your recommended daily sodium allowance.

Low sodium lower fat Alfredo sauce
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Low sodium lower fat Alfredo sauce
My Profile Pic Bill

Hello, I'm Bill

Welcome!  After my stroke, I began to prepare low-sodium and reduced-fat meals. Tasty, easily prepared meals that can help you change to a low-sodium diet for a healthier life.  Read more

39 thoughts on “Low Sodium Alfredo Sauce – Lower Fat Too!”

  1. 4 stars
    I doubled everything except the oil, and next time I’ll cut that down a little bit. I did use the slurry as you suggested, and this recipe pleased the whole family! We served it with seasoned chicken and green beans. Thank you for a recipe that the whole family enjoyed.

  2. 4 stars
    Making this tonight, 6/11/2023 – it looks delish! I bought the Trader Joe’s cheese but sodium is now 85 mg instead of 55 so I will adjust the amount of sodium per serving. Thank you so much for the yummy recipes

  3. 5 stars
    My new alfredo sauce!!!!!!!!!!!!!!
    My husband and I both need to have a reduced sodium diet.

    Thanks for sharing.

  4. 5 stars
    I use 1% low-fat milk instead to make it even lower in fat, and my grandson loves it! I also use a little parmesan cheese for added flavor, since my grandson is doing better with sodium levels. I add a little cayenne pepper, garlic powder (because we love garlic), and it really enhances the flavor.

  5. 5 stars
    I found this recipe on Pinterest and made it last night. It was delicious. Looking forward to trying more of your recipes. They all look so good, I’m having a tough time deciding what to try next. Is it ok if I share a link to your website with a low sodium group I’m in?

    • 5 stars
      This recipe is awesome!! I wanted to make this for a friend that is on a sodium restricted diet. The only thing I did differently was to add sauteed onions and baby bella mushrooms. Next time I may add a splash of white wine or some balsamic vinegar and marinated sun dried tomatoes. The possibilities are many!! Thx so much Bill for this recipe. It’s a game charger!! BTW, Trader Joe’s has the cheapest price on mascarpone cheese. Half of what I would pay at my local grocery store deli.

  6. 5 stars
    Hi Bill! Made this tonight and both my husband and I agreed…it was wonderful! Followed recipe exactly as written, served over whole grain fettuccine, and we added fresh sautéed mushrooms on top! This is a keeper! Thank you!

      • Hi I just found this recipe I needed because my husband has to be on very low sodium diet I tried this recipe it is delicious and I’m glad you made i did change one thing the cheese I used Swiss instead of Gruyère cheese, it’s lower in sodium thanks.

  7. This sounds great. I am struggling to find low sodium recipes for my elderly mom and she loves chicken alfredo. For someone who is not a cook, how much chicken would you suggest for this recipe and would it be good to make with boiled chicken with no salt added?

    • Hi Donna, I usually use two or three chicken breasts, cut into small pieces or shredded.

  8. 5 stars
    Hi Bill –

    This recipe was super easy, only hard part was finding the Mascarpone since no one at the store knew where it was located. I’ve come to expect most Low-Sodium food to taste either very bland, or nothing close to what you are craving. But this recipe is amazing, totally not bland and certainly hit the spot. My wife and kids loved it, I am planning on making a bigger batch and then try canning some of it for cold storage so that I can make chicken Alfredo for my wife on the fly. Thanks again.

    • Hi DelRay, Mascarpone can usually be found in the deli section or specialty cheese case at the grocery store. Glad you enjoyed, thanks for the review! Bill

  9. 5 stars
    When on a low sodium diet, the thought of Alfredo sauce isn’t on the menu. This was very tasty and easy to make. I added onion powder, garlic powder and chicken. The next time I will add mushrooms. Thank you for such a delicious recipe.

    • Thanks Julie, This Alfredo sauce definitely helps with that craving once in a while.

  10. This recipe is delicious!!! Turned out perfectly!!! I really thought with my strict 2000mg sodium diet I would never be able to eat alfredo again.

    • Thanks Mindy, It’s great to have this recipe in your back pocket when you get that crave.

  11. 5 stars
    Can’t wait to try this! Question, is it one up of Swiss and 1 cup of gruyere?

    • It is just 1 cup. It is a shredded blend of Swiss and Gruyere. I mostly get it from Aldis or Trader Joes. I have a pic of the bag in about the middle of the post.

  12. Very nice post. I simply stumbled upon your weblog and wished to mention that I’ve truly loved browsing your blog posts. After all I will be subscribing for your feed and I’m hoping you write again soon!

  13. I have a question, will the sodium content still be the same if I shred Swiss and gruyere and mix them together? Trader Joe’s isn’t an easily accessible store for me to get to.

    • Hi Brie, I couldn’t really say for sure as I imagine the sodium levels could be different between blocks of cheese and brands. You would have to look at the individual labels to check. Sodium levels can vary wildly even between products of the same brand.
      I would suspect it would be lower of course than other types of cheeses. I know Aldis carries shredded S+G, I think it is a touch higher, but still in a good range. If you have a Kroger I think I’ve seen it there occasionally and most have a dedicated cheese counter you might see what they offer.
      Trader Joe’s was the lowest that I have found. But I don’t think you would to far out of the park doing what you ask.

      • 5 stars
        I finally made the trek to Trader Joe’s and now I am obsessed with that place!

        I made this recipe tonight and it was delicious! I added some mushrooms and chicken to it and it was delicious! I also couldn’t find mascarpone at the store so I had to substitute creme fraise but it still turned out really good. Even my partner told me he really enjoyed it! can’t wait to try more of your recipes

        • Hi Brie, Usually you can find the mascarpone in the specialty cheese section of the deli – bakery section. I commonly find it at Krogers, Meijer and Aldi. It will usually not be in the actual dairy section of the store.
          Glad you liked the recipe. Thanks for your comment! Bill

  14. 5 stars
    I made this for my father in law, who is not only on a low sodium diet, but a notoriously picky eater. He loves it!

    I added some fresh basil and another tablespoon of garlic (I had already doubled the recipe). Also, instead of one of the tablespoons of mascarpone, I used a tablespoon of Italian herb chevre. It only added a wee bit more sodium but I could taste it in the finished product.

    Thank you so much for a wonderful recipe!

    • Thank you Bella, Those sound like some wonderful additions for extra flavor!
      Thanks for your comment!

  15. 5 stars
    This dish was amazing. My husband and I enjoyed every bite. We had some Italian (salt free) chicken and asparagus with the pasta.

  16. 5 stars
    Hi Bill

    I have not yet had the chance to try this recipe, it sounds like it will taste excellent. When I was not following a low sodium diet, Alfred sauce was something I enjoyed tremendously. I would like to make a suggestion that was given to me years ago about a top notch chef. Afd a dash or 2 of nutmeg to the sauce. I have found that it does make a dramatic difference. Also , it will not add any sodium 🙂

    • Thank you for the tip Michelle! I will definately try it next time I make it. I loved Alfredo sauce too pre low sodium.

  17. I love the loso recipe post and have made 2 attempts at it now. It keeps separating; I’m not getting a smooth sauce. It still tastes good. What am I doing wrong? Thanks for sharing!

    • Hi Nikki,
      Are you keeping everything well below a boil? It may be getting too hot and curdling the cream and not result in a smooth texture. Keep the sauce just hot enough to melt the cheese, even if takes another few minutes. Also we should not add things in cold, have ingredients at least room temp. before adding. I just learned that myself.
      I do know, while still tasting good it does separate after being in the fridge. Sauce is best right when made.
      Hope this helps. Please let me know.


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