Skinny Alfredo Sauce


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A lighter version of the classic Alfredo sauce. You’ll never know its lightened up, it tastes the same as the original! This sauce will definitely be a go-to recipe for me. Serve it with broccoli, tomatoes, chicken, or shrimp – no pasta necessary!

*Note: The longer you let the sauce simmer before adding the cheese, the thicker and creamer your sauce will be.




Yields ~1 cup of sauce


1 cup non-dairy milk
1 1/2 Tbsp coconut oil
1 1/2 Tbsp gluten free flour of choice
1/2 tsp minced garlic, or about 1/2 a clove (whatever smells or tastes like enough to you)
fresh ground pepper to taste


  1. Heat a medium sized pot over medium-heat.
  2. Melt the oil in the pot and gradually whisk in the flour.
  3. Gradually add the milk. Whisk until there are no lumps and until the sauce is hot.
  4. Allow the sauce to simmer, whisking occasionally until it reaches your desired consistency (not too long, just 5 minutes or so)
  5. Then add the garlic and black pepper.
  6. Continue to cook for 2 more minutes or until all ingredients are well incorporated.
  7. Serve over broccoli, chicken or anything else!



Recipe adapted from


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 About Tracy Konoske, MS, RDN

meet_tracyFor the past 20 years, Tracy has served as a dietitian/nutritionist and educator to hundreds of patients throughout the US on their journeys to restoring health, and optimizing well being. 

Tracy has a passion for helping others heal, fueled by her own recovery from Chronic Neurological Lyme, Chronic Fatigue, Epstein Barr Virus, SIBO, and anxiety. 

Tracy says "I have the deepest respect and passion for the healing abilities of the human body.  Each day, I witness miracles when the body is provided optimal fuel:  a nutrient dense, whole, plant foods diet combined with any necessary lifestyle changes.  A talented teacher, known for explaining complex medical topics in plain English, Tracy will assist you in restoring your health and your freedom.  

Tracy helps people with chronic & mystery illness restore their health