Greek Yogurt Pasta Sauce
This Garlicky Greek Yogurt Pasta Sauce is a lighter alternative to Alfredo sauce that pairs with just about any noodle, protein or veggie you can think of.
“Easy, delicious, and affordable. I found this while looking for vegetarian recipes that are high in protein and low in fat. It checks those boxes while tasting awesome. I personally like to really pack on the red pepper flakes. Great recipe! Love this dish!”
—Maddie
Did you know you can make a creamy pasta sauce with Greek yogurt? If you’re somebody who loves alfredo sauce but also likes sticking to a lighter meal plan, this recipe is for you.
In this case, “lighter” doesn’t mean lacking flavor, because we’re still using a bit of butter and Parmesan cheese in this sauce. Everything can be part of a balanced diet in moderation, including these things.
We’re also throwing a ton of garlic at the situation, and a pinch of red pepper flakes. The end result is a lighter pasta sauce that will simply blow your mind.
“I made this the other day, and we both loved it. It was a real hit, even with my husband, who is not quick to compliment anything. Because I have to eat low carb I used spaghetti squash instead of regular spaghetti. That worked well. Thank you for a great recipe that I will make pretty regularly.”
—Susan
Why you’ll love this Light Pasta Sauce
I was pretty quick to jump on the Greek yogurt bandwagon when it started gaining popularity in the United States years ago, and I’m STILL on that bandwagon. It’s always in my fridge.
The #1 reason I love it so much is its versatility. You can eat it plain, with yogurt bar ideas, or as savory yogurt. It’s also high in protein and has beneficial probiotics for our gut.
I also love it as a condiment for Greek chicken meatballs, and I use it almost everywhere that sour cream would generally be appropriate, such as dolloped on top of chicken burrito bowls, or used as an ingredient for Greek yogurt mashed potatoes, crockpot beef stroganoff, and buffalo chicken dip.
The tanginess of Greek yogurt has a way of cutting through the richness in an otherwise heavy dish, while the creaminess makes anything more satisfying.
If you’ve only experienced Greek yogurt on the sweeter side of the spectrum, I encourage you to try it in a savory Greek yogurt recipe!
Ingredients for Greek Yogurt Pasta Sauce
- unsalted butter – this is how we’ll saute all the garlic. You can use olive oil instead, but I like the flavor that butter adds.
- garlic – I usually use eight fairly large cloves. Measure with your heart.
- full fat Greek yogurt – I cannot stress enough, it MUST be full fat or your sauce will curdle. I RECOMMEND FAGE TOTAL 5% MILKFAT YOGURT FOR THIS RECIPE.
- grated Parmesan cheese – this adds a salty and nutty depth of flavor to this Greek yogurt Alfredo sauce (also great in potato cakes from mashed potatoes).
- whole milk – this helps thin out the pasta sauce and adds creaminess.
- salt and pepper – don’t forget the seasoning.
- chopped fresh parsley and red pepper flakes – these are optional, but I like to add them just before serving for color and extra flavor and spice.
Can I substitute other yogurt in Yogurt Pasta Sauce?
Without getting too technical (I took a food chemistry class in culinary school so that you don’t have to), you need to have a certain fat to protein ratio in your yogurt if you’re going to cook with it, like with this Greek yogurt pasta sauce.
If there’s not enough fat, your Greek yogurt Alfredo is probably going to curdle when you heat it up. If you want to learn more, Food52 has a great article on cooking with yogurt (without fear) that explains it all.
But long story short, to prevent a grainy or separated texture for your pasta sauce, use full fat Greek yogurt for this Greek yogurt sauce recipe (and Greek lasagna). I have not tested this recipe with regular yogurt, only the Greek variety.
I RECOMMEND FAGE TOTAL 5% MILKFAT YOGURT FOR THIS GREEK YOGURT PASTA SAUCE RECIPE.
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Save the lowfat or nonfat Greek yogurt for acini de pepe pasta and gyro pizza.
How to make a Light Pasta Sauce
This basic Greek yogurt pasta sauce comes together in less than five minutes. It will take you longer to cook the pasta then it will to make the sauce!
First, you’ll heat a bit of butter in a skillet. Add a hefty amount of minced garlic, and sauté it briefly just to perfume the oil (you don’t want it brown, just soften slightly).
Then, you’ll whisk in the Greek yogurt, Parmesan cheese, some milk, and salt and pepper.
You only need to cook it 2 minutes or until the sauce is just warmed through. Then, add cooked pasta, a splash of pasta water, toss, and serve!
Seriously, could this Greek yogurt alfredo be any easier?
Home chef tips for making the Greek Yogurt Pasta Sauce
- I’ve mentioned it several times, but it’s so important that I’ll mention it here again: you MUST use full fat yogurt or your sauce will curdle. I RECOMMEND FAGE TOTAL 5% MILKFAT YOGURT FOR THIS RECIPE.
- Experiment with flavor! My favorite way to add even more flavor to this light pasta sauce is by stirring in 1 to 3 tablespoons of prepared basil pesto.
- For a restaurant-quality touch, drizzle a touch of balsamic vinegar reduction over your plated pasta for a sweet acidity that will complement the yogurt sauce.
Serving Suggestions
The way I most often serve Greek yogurt spaghetti nowadays is as-is, with a side salad tossed with citrus salad dressing.
However, a previous version of this post had the Greek yogurt pasta topped with a mixture of onions, chickpeas, lentils and arugula. This is also good, just a little bit more involved.
If you’d like to serve it the old way, feel free to comment below or e-mail me, and I’ll send you the old recipe! It was basically caramelizing a yellow onion and adding it on top of the pasta, along with some chickpeas, cooked lentils and wilted arugula.
Greek Yogurt Pasta Recipe Variations
Since Greek yogurt is a high protein food, there’s a fair amount of protein in this Greek yogurt alfredo. But if you’re looking to add something a little, well, meatier, to this spaghetti with yogurt sauce without going all the way to lamb bolognese, I have some ideas.
- I highly recommend add some grilled chicken or a batch of turkey meatball recipe air fryer to this Greek yogurt pasta. Sliced chicken sausage would also be yummy.
- Sautéed shrimp would be tasty, or chunks of roasted salmon, like I use in my salmon pasta.
- A meat-free option to add even more protein would be a fried or poached egg. And sometimes I’ll toss in some Parmesan roasted broccoli, too!
Storing leftover Light Pasta Sauce
Store any leftover Greek yogurt pasta sauce in an airtight container in the refrigerator for up to three days.
To reheat, gently warm on the stovetop over low heat, stirring frequently. Add a splash of water or milk to restore the smooth consistency.
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Greek Yogurt Pasta Sauce Recipe
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Ingredients
- 1 pound spaghetti noodles
- 4 tablespoons unsalted butter
- 8 garlic cloves minced
- 3 cups full fat Greek yogurt
- 1 cup grated Parmesan cheese plus additional for serving
- 1 cup whole milk
- 2 teaspoons kosher salt
- 1 teaspoon ground black pepper
- Chopped fresh parsley for serving (optional)
- Red pepper flakes for serving (optional)
Instructions
- Bring large pot of salted water to boiling over high heat. Add spaghetti and cook according to package instructions. Reserve 1 cup pasta cooking water, then drain pasta.
- Meanwhile, in large high-sided skillet, heat butter over medium-low heat. Add garlic; cook 1 minute, stirring constantly. Whisk in yogurt, Parmesan cheese, milk, salt and black pepper. Cook 2 minutes or until warmed through, whisking constantly.
- Add drained pasta and 1/2 cup pasta water to yogurt mixture; toss to combine. If sauce is too thick, add additional pasta water a splash at a time until desired consistency is achieved. Serve pasta sprinkled with additional Parmesan cheese, and parsley and red pepper flakes, if desired.
Notes
- I’ve mentioned it several times, but it’s so important that I’ll mention it here again: you MUST use full fat yogurt or your sauce will curdle. I RECOMMEND FAGE TOTAL 5% MILKFAT YOGURT FOR THIS RECIPE.
- Experiment with flavor! My favorite way to add even more flavor to this light pasta sauce is by stirring in 1 to 3 tablespoons of prepared basil pesto.
- For a restaurant-quality touch, drizzle a touch of balsamic vinegar reduction over your plated pasta for a sweet acidity that will complement the yogurt sauce.
I made this the other day, and we both loved it. It was a real hit, even with my husband, who is not quick to compliment anything. I used Faje 5% because that’s all I ever buy any more, but I have discovered that when I reheat it on the full time of my microwave reheat function it did curdle. Lesson learned. Because I have to eat low carb I used spaghetti squash instead of regular spaghetti. That worked well. Thank you for a great recipe that I will make pretty regularly.
Hi Susan! I’m so glad this was a hit for both you and your husband! Fage 5% is simply the best, so I’m glad you used it. You’ve made me realize I should make a note about microwave reheating in the post. I think it needs 50% powder instead of full power.
Can I use low fat Greek yogurt? I have pancreatitis and eat a low fat diet. This sounds so delicious!
Hi Nikki – Usually I’m all about substitutions to fit your dietary needs, but in this case, sadly, no. Lowfat yogurt has a tendency to curdle when it’s heated, so this recipe should be made with full fat yogurt.
Hi, can you please send me the old recipe? Thanks so much!
Just e-mailed it to you!
Ps. Can I also have the old recipe.?
Just e-mailed it to you!
Lori, I bought shredded Parmesan instead of grated. Will that work in this recipe or should I go back to the store? Also, will it work with fresh pasta or should I use the boxed because of the starch in the water. The fresh ales a lot less time to cook and I prefer the flavor. There is a difference.
Hi Barb! Shredded parm and fresh pasta will work just fine for this.