I’ve been experimenting with making my own Alfredo Sauce for years and it’s always been low fat. I never could figure out why some recipes were so low in fat and others were so high. I started thinking about this when I noticed that recipes in some Italian cookbooks were low fat and others were ultra-fatty. So, I did a little more research and found a blog post that explained what fraction of fat was in the sauce. Turns out, the low fat sauce was made with Double Zero Olive Oil and the ultra-fatty sauce was made with Canola oil.

Alfredo sauce is a staple of Italian cooking, and it’s likely you already have some in your pantry. It’s a thick, creamy sauce that usually includes heavy cream and at least two types of fat. We’ve made a lower fat version that uses half the fat of traditional versions, but that still offers plenty of creamy, cheesy flavor.

When it comes to low sodium cooking, most people turn to the heavy cream or milk versions. But with a little smart substituting, you can make an Alfredo sauce that is just as creamy, yet lower in fat!. Read more about low sodium alfredo sauce store bought and let us know what you think.

A thick, creamy sauce Alfredo Sauce with Low Sodium? Yes, the almost decadent cheesy spaghetti sauce may still be enjoyed. When compared to jarred and other recipe sauces, it will have a much lower salt level and a significantly lower fat content with only a few modifications. The greatest thing is that you can make it while your pasta boils in a matter of minutes.

The taste is different from what you would expect from a jar. Because you’ll be utilizing more natural products, such as genuine cheese, and avoiding manufactured foods. Because you aren’t using Parmasen as a foundation cheese, it will have a distinct flavor. However, it tastes quite similar and produces a wonderful sauce.

Sodium content in a typical dish 390 mg
Sodium in this recipe per serving 73 mg
Serving size (calories) 206

Serving size: 1/4 cup

The salt content of Alfredo sauce from the jar is 390 mg per 1/4 cup serving, and many variations are nearly twice that. Since my per-meal salt limit is 250 mg, this is far out of my price range. I’m once again enjoying this creamy sauce with just 73 mg of sodium every 14 cup thanks to my low sodium Alfredo sauce.

Fettuccini with Alfredo sauce

But here is when things become a little difficult. I specified 1/4 cup portions so that it could be compared to the canned sauce. With a dish of noodles and chicken or broccoli, I believe 1/4 cup of sauce is enough. Even if I use two portions, the sodium content of the lunch is just 146 mg. I’m still well under my sodium budget.


The first step is to eliminate any additional salt, but we must go much farther.

I was going to use unsalted butter since many recipes call for salted butter to melt and combine. However, I wanted to keep the fat level low, so I used extra virgin olive oil. It’s often used in pasta recipes, so I thought it couldn’t harm. It also has a lower saturated fat level and a lower fat content than butter.

Second, I used Trader Joe’s Swiss + Gruyere shredded cheese, which has just 55 mg of sodium per 14 cup. The lowest sodium shredded cheese I’ve discovered is Swiss + Gruyere, and the Trader Joe’s brand is the lowest of the brands I’ve seen. However, most brands should be comparable, so double-check your packaging.

1629420008_626_Low-Sodium-French-Onion-SoupShredded cheese from Trader Joe’s with low sodium

Although parmesan is considered a low-sodium cheese, when used in large quantities for a dish like this, the salt quickly builds up. Because the Parmesan is no longer the primary ingredient, the taste will alter, but the Gruyere will do an excellent job of imitating it. The Swiss + Gruyere cheese is also a good melter.

I did add 2 ounces (about 4 tablespoons) of Mascarpone cheese to help make it more creamier, and it worked well. It hardly contributes any sodium to your meal at just 5 mg sodium per tablespoon. Read my review of Mascarpone, a cream cheese substitute.

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.

1629420150_779_Low-Sodium-Alfredo-Sauce-Lower-Fat-TooA comparison between mascarpone cheese and cream


To prevent the Alfredo sauce from separating, use a whisk rather than a spatula. When adding the cheeses, make sure to stir continuously. It’s OK if some of the olive oil does not completely integrate into the mixture. It’s a pasta dish, after all!

For an additional creamy taste and texture, I prefer to add Mascarpone cheese to my Alfredo sauce.

1629420151_889_Low-Sodium-Alfredo-Sauce-Lower-Fat-TooAlfredo Sauce with Low Sodium

The two cheeses are essential in creating a rich and creamy Alfredo sauce. However, you may change the consistency by adding tiny quantities of cream for a thinner consistency or a cream and cornstarch slurry (a tablespoon of each) for a thicker consistency.

Boiling or overheating is not recommended. Boiling the sauce will cause it to separate, as well as curdling the cream and ruining the Alfredo sauce. A low-medium heat setting should enough. Allow the cheeses to melt in tiny, evenly spaced batches.

Use a thicker, bigger noodle, such as fettuccine or shells, to soak up and retain the rich, thick, and creamy Alfredo sauce when serving it with pasta. Regular spaghetti noodles aren’t very good at holding sauce.

1629420153_37_Low-Sodium-Alfredo-Sauce-Lower-Fat-TooSimmering Alfredo sauce


It’s preferable to serve the low-sodium Alfredo sauce right away and to utilize all of it, but:

Alfredo Sauce should be stored in the refrigerator in an airtight container for up to 5 days. It will thicken in the fridge, but it will reheat beautifully.

Alfredo sauce does not keep well in the freezer. It will separate when frozen because to the oil, milk, and cheeses in it.

When reheating in a pan, low temperatures and frequent stirring are ideal. If it begins to separate, keep stirring or whisking it over low heat until it comes back together.

While this sauce should not be microwaved. When poured over leftovers, I’ve done it before. Although it does get more greasy and separates more readily as it sits, I just mix the whole plate together and it is hardly visible.


Here are a couple more of my fantastic recipes for you to try!

Please let me know how you liked this dish in the comments, as usual! When I hear from you, it motivates me, and I’m curious to know how you enjoyed and served your Alfredo Sauce with Low Sodium. Please leave a remark or a rating, as well as any suggestions you may have. Enjoy!

1629420154_50_Low-Sodium-Alfredo-Sauce-Lower-Fat-TooFettuccine Alfredo on a platter


Low Sodium Alfredo Sauce

A traditional Low-Sodium Alfredo Sauce is a simple, beautiful creamy white sauce that is also low in fat. While the pasta is cooking, you can easily prepare this dish.

Mode of Preparation Stop your screen from turning black.

Time to prepare: 5 minutes

Time to cook: 10 minutes

15 minutes total

Sauce for a Course

Italian cuisine

6 servings (about 1/4 cup)

Calories (kcal): 206

  • a quarter cup of extra virgin olive oil
  • 1 tbsp garlic, minced
  • 1 cup half-and-half cream
  • 4 Tablespoons Mascarpone cream cheese 2 oz
  • 1 cup shredded Swiss + Gruyere cheese
  • 1/2 teaspoon salt-free Italian seasoning
  • a quarter teaspoon of pepper
  • Heat the olive oil in a medium to small saucepan over medium heat until it is hot. Sauté for 2 minutes after adding the garlic. Reduce the heat to a level that is slightly below medium.

  • When the cream has warmed up, gently add the cream cheese and shredded Swiss + Gruyere cheese. Cook over low heat, whisking constantly, until the cheese has melted.

  • Season with pepper and Italian spice. Continue to whisk until the mixture is completely smooth.

  • Cook, stirring occasionally, for approximately 3-5 minutes, or until the sauce begins to thicken.

  • Toss it with your spaghetti and serve right away!

*The serving size on the recipe corresponds to 1/4 cup of canned Alfredo sauce. With spaghetti and chicken, I usually use 1/2 cup. So the total sodium in the sauce would be 146 mg.

0.25 cup per serving Calories consumed: 206kcal 2 g carbohydrate 3.9 g protein 20.1g fat 37 milligrams of cholesterol Sodium: 73 milligrams 0.1g sugar



When you order a lot of Italian food, you end up ordering more of the same thing time and time again. So, when you want a quick meal that’s quick but doesn’t include a side of pasta, you turn to tomato sauce. The original recipe for alfredo sauce calls for garlic, salt and butter. But most recipes call for olive oil, or at least a cream and butter mixture. And if you reduce the amount of butter, you also reduce the fat, the calories, the calories and the fat.. Read more about low sodium jarred alfredo sauce and let us know what you think.

Frequently Asked Questions

Is Alfredo high in sodium?

I am not able to answer that question.

What is a good substitute for alfredo sauce?

A good substitute for alfredo sauce is a mixture of cream and Parmesan cheese.

What is the healthiest Alfredo sauce to buy?

I am not sure what you mean by healthiest Alfredo sauce.