Just a few ingredient swaps can make creamy Alfredo pasta dishes heart healthy. This made-over version cuts sodium and saturated fat, and boosts fiber to give your heart a little more love.


Credit: Allrecipes Magazine

Recipe Summary

15 mins
25 mins
20 mins
1 hr
4 servings


Original recipe yields 4 servings
The ingredient list now reflects the servings specified
Ingredient Checklist


Instructions Checklist
  • Put cashews in a small bowl; add enough boiling water to cover. Let stand, covered, for 20 minutes. Drain, rinse, and drain again.

  • Heat 1 tablespoon oil in a large skillet over medium heat; add mushrooms and cook, stirring occasionally, until browned, about 5 minutes.

  • Meanwhile, bring a large pot of lightly salted water to a boil. Cook spaghetti in the boiling water, stirring occasionally, until tender yet firm to the bite, about 12 minutes, adding peas and carrots in the last minute of cooking. Drain. Return pasta mixture to the pot. Add mushrooms and spinach; cook over low heat, stirring frequently, until spinach is wilted.

  • Whisk 1 1/4 cups water and flour together in a small saucepan until smooth. Simmer over medium heat, stirring frequently, until golden and pourable, about 3 minutes.

  • Transfer flour mixture to a blender; add soaked cashews, lemon juice, garlic, salt, 1/4 teaspoon pepper, and remaining 1 tablespoon oil. Blend until smooth.

  • Serve sauce over pasta mixture, sprinkled with additional pepper and lemon zest.

Cook's Note:

You can use fresh arugula instead of spinach.

Nutrition Facts

376 calories; protein 13.9g; carbohydrates 57.2g; fat 12.9g; sodium 277.9mg. Full Nutrition


Rating: 4 stars
This isn't exactly the same as a cheese-based Alfredo sauce, but it's close. My only changes were to use regular fettuccine instead of whole wheat spaghetti, frozen mixed vegetables instead of peas and carrots (it's what I had on hand), and no lemon zest at the end. I prefer a little more garlic and black pepper, as well as more vegetables, but the recipe as written is great. I ended up eating two servings, which is fine with such a low calorie count. Read More
Rating: 5 stars
The cashews made the sauce smooth and amazing. Read More