Is Alfredo Sauce Keto-Friendly?

Alfredo sauce is a creamy, indulgent sauce that is typically made with butter, parmesan cheese, milk or cream, and spices. It is a popular topping for pasta and vegetables. But is it keto-friendly?

The answer is yes, but with some adjustments. Traditional Alfredo sauce is not keto-friendly due to the high-carb fillers and thickeners it contains. However, by substituting flour and thickeners with other ingredients, it is possible to make a keto-friendly version that is just as delicious.

Keto Alfredo sauce ingredients

A traditional Alfredo sauce is usually not keto-friendly due to the high-carb fillers and thickeners it contains. However, it is possible to make a delicious keto-friendly version with just a few simple swaps. Here are the ingredients you will need to make a creamy and tasty Keto Alfredo sauce:

Butter

Use unsalted butter, as the salt in salted butter can vary. Go for a good-quality butter that comes in a block rather than a spread.

Garlic

Use freshly minced or crushed garlic for the best flavour. Garlic is a key ingredient in Alfredo sauce, adding a savoury punch.

Heavy Cream

Also known as thickened or double cream, heavy cream is essential for creating a rich and creamy sauce. Avoid using reduced-fat or low-fat varieties, as these will result in a watery sauce.

Parmesan Cheese

Use freshly grated or refrigerated Parmesan cheese. The pre-grated, shelf-stable variety will not give the sauce the proper consistency. Parmesan adds a sharp, salty flavour and helps to thicken the sauce.

Cream Cheese

Although not always included, some keto recipes add a dollop of softened cream cheese to make the sauce even creamier.

Seasonings

Season your Keto Alfredo sauce with salt, nutmeg, and pepper to taste. If you don't want the pepper to affect the colour of the sauce, use white pepper instead of black.

Optional Extras

Some recipes suggest adding fresh parsley for a pop of colour, a pinch of lemon zest to brighten the flavours, or a little cayenne pepper for a spicy kick.

Is store-bought Alfredo sauce keto-friendly?

Alfredo sauce is a creamy, white sauce usually made from butter, Parmesan cheese, milk or cream, and spices. It is often used as a comfort food, poured over meats, veggies, or pasta.

While Alfredo sauce is naturally high in fat, making it perfect for keto dieters, not all store-bought Alfredo sauces are keto-friendly. This is because they may contain thickeners, such as flour or cornstarch, and other added ingredients to keep them shelf-stable. These thickeners and added ingredients can increase the carb content, making the sauce less keto-friendly.

Therefore, it is important to check the label to see if it fits your macros. Some store-bought Alfredo sauces that are keto-friendly include Rao's, with 2g net carbs per serving, and Prego Homestyle, with 3g net carbs per serving. Bertolli's olive oil Alfredo sauce is also mentioned as being high in fat and lower in carbs.

However, making your own keto Alfredo sauce is a simple option with many recipes available online. These recipes typically use butter, cream, and Parmesan cheese, with added spices such as nutmeg, salt, and pepper, to taste. This allows you to control the ingredients and ensure the sauce fits within your keto diet.

How to make keto Alfredo sauce

Ingredients:

• Butter (unsalted)
• Garlic (freshly minced or crushed)
• Heavy whipping cream (also known as thickened or double cream)
• Cream cheese (softened)
• Parmesan cheese (freshly grated or refrigerated)
• Salt (to taste)
• Ground nutmeg (a pinch, or to taste)
• Ground white pepper (a pinch, or to taste)

Optional Ingredients:

• Parsley (for garnish)
• Cayenne pepper
• Black pepper
• Lemon zest

Utensils:

• Medium saucepan
• Whisk
• Sealable container for storage

Method:

• Melt butter in a medium saucepan over low to medium heat.
• Add the minced or crushed garlic and cook until fragrant (around 1-2 minutes).
• Add the heavy cream and bring to a simmer, stirring gently. Simmer for about 5 minutes, then remove from heat.
• Stir in the cream cheese.
• Gradually add the Parmesan cheese, stirring constantly until well incorporated and melted (this should take around 5-7 minutes).
• Add salt, nutmeg, and white pepper to taste. The sauce will thicken as it cools.
• Serve over keto-friendly pasta alternatives such as zucchini noodles, butternut squash noodles, or shirataki noodles, or use it as a base for casseroles or to pour over cooked meats or vegetables.

Storage:

• To store, keep leftover sauce in an airtight container in the refrigerator for up to three days.
• To freeze, let the sauce cool completely, then store in a freezer-friendly container for up to six months.
• Reheat in the microwave or on the stovetop.

Tips:

• Use good-quality butter from a block, not a spread.
• Avoid using reduced-fat or low-fat cream, as this will result in a watery sauce.
• Avoid using shelf-stable Parmesan cheese, as it won't give the sauce the proper consistency.
• If you want to add pepper without affecting the colour of the sauce, use white pepper instead of black pepper.
• For a thicker, creamier sauce, add a dollop of softened cream cheese.
• To prevent clumping, bring the cream cheese to room temperature before adding it to the sauce.
• To prevent the Parmesan from becoming stringy, take the pan off the heat when you stir it in.
• If baking the sauce in a casserole, add an egg yolk to prevent the sauce from separating.

How to store keto Alfredo sauce

Storing keto Alfredo sauce is simple and can be done in a few different ways. Here are some detailed instructions on how to store your keto Alfredo sauce to ensure it stays fresh and tasty:

Refrigeration

If you plan on using your keto Alfredo sauce within a few days, the best way to store it is in an airtight container in the refrigerator. This will keep the sauce fresh and edible for up to three days. Make sure to use a sealable container to prevent the sauce from drying out or absorbing other flavours from the refrigerator. When you're ready to use it, simply reheat the sauce in the microwave or on the stovetop. It's normal for the sauce to thicken when refrigerated, so you may need to add a little extra liquid (such as cream or water) when reheating to adjust the consistency.

Freezing

If you want to store your keto Alfredo sauce for longer, freezing is a great option. First, let the sauce cool completely, then transfer it to a freezer-friendly container. Shallow containers work well for sauces as they allow for quicker thawing. Label the container with the date and store it in the freezer for up to six months. When you're ready to use the frozen sauce, thaw it overnight in the refrigerator, or place the container in a bowl of warm water to speed up the process. Reheat the sauce gently in the microwave or on the stovetop, stirring occasionally, until it's warm and smooth.

Tips for Storing and Reheating:

• Always use clean utensils when handling the sauce to prevent contamination.
• Stir the sauce occasionally while reheating to ensure even heating and prevent scorching.
• Taste the sauce before serving and adjust the seasoning as needed. You may need to add a pinch of salt, pepper, or other spices to enhance the flavour.
• If the sauce seems too thick after reheating, gradually add small amounts of warm water or cream, stirring continuously, until you achieve the desired consistency.
• If you notice any signs of spoilage, such as an unpleasant odour or mould, discard the sauce immediately.

By following these instructions, you can enjoy your keto Alfredo sauce multiple times without worrying about waste or spoilage!

What to serve with keto Alfredo sauce

Keto Alfredo sauce is a low-carb version of the classic sauce, perfect for keto dieters. It is rich, creamy, and full of cheese. You can serve it with a variety of keto-friendly options, including:

• Low-carb pasta: Try store-bought keto pasta, such as penne or shirataki noodles, or make your own using almond flour, keto pasta, or keto gnocchi.
• Vegetable noodles: Zucchini noodles (zoodles), butternut squash noodles, or spaghetti squash are excellent choices.
• Steamed vegetables: Opt for low-carb vegetables like broccoli, green beans, spinach, cauliflower, or asparagus.
• Meat: Air fryer steak, oven-baked pork chops, or cast-iron chicken thighs are perfect pairings.
• Seafood: Plain white fish like grouper or baked haddock, or sautéed shrimp, are great options.
• Keto-friendly pizzas: Swap out the pizza sauce for Alfredo sauce on your favourite keto pizza.
• Roasted vegetables: Drizzle the sauce over roasted vegetables, such as chicken, pork, or bell peppers.
• Keto-friendly casseroles: Add the sauce to casseroles like the Keto Chicken Alfredo Casserole or Keto Chicken and Broccoli Alfredo.
• Stuffed vegetables: Try Keto Chicken Alfredo Stuffed Peppers for a tasty treat.
• Keto-friendly lasagna: Indulge in a creamy Keto Alfredo Zucchini Lasagna.

Frequently asked questions