Is There A Keto Alfredo Sauce?

by Jerald Dyson

Fettuccine Alfredo is a pasta dish and is popular in Italy, the place where it originated. The main ingredients of the Alfredo pasta sauce are butter and parmesan cheese. 

However, those that follow a Ketogenic diet have to main a strict eating pattern to maintain Ketosis. In this article, we will discuss what Keto Alfredo is? What is the keto Alfredo sauce recipe? Does the sauce fit in the keto diet? And its substitutes. 

What Is Keto Alfredo Sauce?

Keto-friendly Alfredo sauce has a cheesy texture and can be paired with different meat and vegetable varieties. This sauce only contains three grams of carbs per 1/3 cup, so no need to worry; the sauce will not kick you off Ketosis. This Alfredo sauce also works well with dishes such as zucchini lasagna and Alfredo shrimp pasta.

Since Keto Alfredo sauce contains the staples of the Keto diet, you can have it while your body is going through the process of Ketosis. The sauce will also provide you with a stable quantity of protein and healthy fats. 

keto alfredo sauce

Keto Alfredo Sauce Nutrition

  • Total calories: 53 grams
  • Dietary fat: 36 grams
  • Protein: Fifteen grams
  • Carbs: 37 grams
  • Dietary fiber: Two grams
  • Sugar: Five grams
  • Cholesterol: 56 Mg
  • Sodium: 2590 Mg
  • Potassium: 254 Mg

Best Keto Alfredo Sauce Brands

If it is tough for you to make Keto Alfredo sauce at home, then don’t worry, you can buy sauces produced by the following brands, they are all 100 % Keto approved:

  • Primal Kitchen No-Dairy Alfredo Sauce: This sauce is made from avocado oil, is 100 % vegan-friendly, keto-friendly and dairy-free.
  • Rao’s Homemade Alfredo Sauce: This sauce is a delicious blend of cream, salt, butter, cheese, and pepper and is one the best Keto-friendly Alfredo sauces in the market.
  • Spinellis Sauce Co Cauliflower Alfredo Pasta Sauce: Spinellis Sauce Co is a company that produces high-quality Keto Alfredo sauce and other Keto products. This sauce is made from cauliflower. 

Keto Alfredo Sauce Recipe

What You Will Need:

  • Butter: Use an unsalted variety of butter, which will control the taste of the sauce; however, if you are out of unsalted butter, you can also use the salted version.
  • Garlic: A bit of garlic will add extra flavor to the sauce.
  • Cream (heavy): Don’t try to substitute milk for heavy cream, or add a combination of milk and heavy cream, as the sugar content will rise and the sauce will become unhealthy.
  • Parmesan: The parmesan cheese will give the sauce a thick and creamy texture, so you don’t need to add starch thickeners.
  • Ground nutmeg: The ground nutmeg adds a touch of flavor to the sauce.
  • Salt and Pepper: Parmesan is a salty variety of cheese, so you can skip the salt for this sauce if you want to. However, ¼ teaspoon of black pepper will be added to the sauce.

How To Make The Sauce?

To make the Keto Alfredo Sauce, follow the instructions:

  • Prepare the Cream and Butter
  • Take the saucepan, pour the cream, and warm it up; make sure the cream is at room temperature. You can also take a bowl and heat the cream in a microwave. Once the cream is warm enough, please keep it on the kitchen counter to cool down. Next, sauté the garlic for a minute until it becomes fragrant, then pour the warm milk into the pot and simmer it.
  • Add the Cheese
  • Mix the nutmeg and parmesan cheese, frequently stir the pot and allow the mixture to cook for eight to ten minutes. Once the sauce’s texture starts to thicken, add in the pepper and salt (optional) to taste. Once the sauce has cooled down, pour it over your favorite dishes or meat and enjoy.
  • Keto Alfredo without Cream
  • Surprisingly, the original Fettuccine Alfredo was not made with cream; it had one basic ingredient: cooking water. Once the pasta is boiled, the starch mixes with the warm water and melts. Traditionally this mixture of starch and warm water was then mixed with butter to make the Alfredo sauce.  
keto alfredo sauce

How To Make Keto Alfredo Without Cream?

To make this sauce, you will need to use ¾ cups of cooking water per one pound of pasta, add two sticks of butter and bring the water to a boil. Then add the cooked pasta to the water, sprinkle some parmesan cheese, and cook it over low heat. Take the pan out of the heat once the sauce has a creamy texture.

Keto Alfredo Sauce Substitutes

Homemade Basil Pesto


  • Two cups of fresh basil
  • One smashed clove of garlic
  • 1/3 cups of pine nuts
  • Three tablespoons of parmesan cheese
  • ½ cup of extra virgin olive oil


Put all the ingredients of the Pesto sauce in a food processor and mix well. While the food processor is running, add a bit of olive oil along with salt and pepper


  • Total calories: 281
  • Fat: 29 grams
  • Carbs: Two grams
  • Protein: Six grams
  • Sugar: One gram

Spicy Lemon Herb Sauce


  • One shallot (peeled and chopped)
  • One clove of garlic (peeled and smashed)
  • One parsley (roughly chopped)
  • One bunch of mint (roughly chopped)
  • One bunch of cilantro (roughly chopped)
  • Two lemons (juiced and zested)
  • 1/3 cup olive oil
  • One teaspoon salt
  • Two teaspoons of grounded black pepper
  • One teaspoon of red pepper flakes


Put the herbs, lemon zest, shallots, and mix well in a food processor or a blender. Add olive oil, lemon juice, pepper, and red pepper flakes to the mixture. Once ready, transfer the sauce to a container that is air-tight and refrigerate. 


  • Total calories: 390
  • Fat: 37 grams
  • Carbs: Seventeen grams
  • Protein: Four grams
  • Sugar: Four grams 
  • Keto Avocado Hollandaise


  • One avocado (ripe) diced
  • Juice of one lemon
  • ¼ cup of extra virgin olive oil
  • Pinch of cayenne pepper
  • Grounded black pepper and Kosher salt


 In a food processor, puree the lemon juice, avocado, and 1/3 cup water. Next, add olive oil to the mixture and season it with pepper, cayenne, and salt. 


  • Total calories: 201
  • Fat: 21 grams
  • Carbs: Four grams
  • Protein: One gram
  • Sugar: Zero grams

Lemon Herb Sauce


  • 1/3 cup olive oil
  • Three anchovies (minced)
  • One clove of garlic (minced)
  • One tablespoon of whole-grain mustard
  • Two juiced and zested lemons
  • ¾ cup of fresh parsley (chopped)
  • ¼ cup of mint (chopped)
  • Freshly grounded pepper and salt
keto alfredo sauce


Take a bowl, pour in the olive oil, add garlic, mustard, anchovies, lemon juice, zest, and whisk. Then add herbs, salt, and pepper to the mixture. 


  • Total calories: 311
  • Fat: 22 grams
  • Carbs: Four grams
  • Protein: 24 grams
  • Sugar: One gram

Coconut Herb Sauce


  • One can of coconut milk (fourteen ounces)
  • 1 ¼ cup of chopped parsley
  • Four scallions (chopped)
  • One clove of garlic (peeled and smashed)
  • Juice and zest one lemon
  • Freshly grounded pepper and Kosher salt
  • Red pepper flakes (for serving)


Pour the coconut milk, add garlic, lemon juice, and zest, parsley, and scallions in the food processor. Turn the processor on and let it mix; once the mixing is finished, add salt and pepper to the mixture. 


  • Total calories: 206
  • Fat: 25 grams
  • Carbs: Fourteen grams
  • Protein: Six grams
  • Sugar: Three grams

Does Keto work?

A Keto diet effectively cuts down the excess weight of your body and lowers the risk of harmful diseases. Research shows that the Keto diet is as effective as low-fat diets in cutting down weight. And since the diet contains healthy fats, it is extremely filling, so you can lose weight without tracking your food intake.

A review of thirteen studies found that a keto diet containing a low content of carbs was more effective in cutting down weight than a diet low on fat. On average, people who followed the keto diet lost two pounds (0.9 Kg) more than those who followed a low-fat diet.

The Keto diet also has other benefits; it leads to a reduction in:

  • Blood pressure 
  • Triglyceride Levels

A different study involving 34 adults following the Keto diet for eight weeks lost five times as much bodyweight as those following a low-fat diet. 

Is The Ketogenic Diet Right For You? 

The most important question then needs to be answered, is the Keto diet beneficial for you? We can go through all the studies and evidence, but we will still be unable to provide a proper answer. However, the evidence that we have analyzed proves that the ketogenic diet can do wonders for the human body when followed properly.

keto alfredo sauce

The real question is, can people maintain the process of Ketosis? Staying on Ketosis is tough, which is why most people get bored and leave the Keto diet. However, if you can maintain the process of Ketosis long enough, then the Ketogenic diet is good for you. 


The Ketogenic diet is quite restrictive, so users have to avoid foods that normally are part of their diet. However, being restrictive does not mean boring in this case, as with the ingredients Keto allows, you can make some delicious dishes and sauces.

In this article, we discussed one such sauce, Keto Alfredo sauce, a sauce that is often eaten along with pasta but can also be used as a dressing for meat and vegetables. So please read all the details, go to the kitchen, make some delicious Alfredo sauce, and make sure it is Keto friendly. 

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