Lightened Up Zucchini Alfredo

by Heidi @ Food Doodles on August 22, 2012

Whenever we went out to eat when I was a kid fettuccine alfredo was always the first thing I looked for on the menu.  I wasn’t very adventurous so it was usually a safe choice.  Needless to say I’m a little more adventurous now, not to mention that I don’t even want to think about how many calories are in a huge plate full of fettuccine alfredo..  I may not count calories but I try to always be aware of portion sizes.  Instead of having a tiny serving of traditional fettuccine alfredo, I’d much rather have a bowl full of this lightened up, and veggie filled version.

So I make a lighter version of the sauce using a roux and I try to mix in some veggies to cut down on the pasta.  I also use whole wheat pasta so that it’s a little more filling than regular pasta, but use whatever kind you like.  You could even sub a gluten free flour for the roux and use gluten free pasta if you need to 🙂

I’m sorry it’s not the most beautiful thing to photograph, but you’ll have to trust me, if you like alfredo sauce you will love this!  Don’t be afraid of the zucchini, it makes this dish light enough to eat a big bowl full and fill your pasta craving without  getting a tummy ache.  Plus, it’s amazingly noodle-like.

For something more summery, try this grilled zucchini! It looks great.


Zucchini Alfredo

Serves 4-6

  • 2 tbsp butter
  • 4 cloves garlic, minced or pressed
  • 1/4 C flour
  • 1 1/2 C milk
  • 3/4 C freshly grated Parmesan cheese
  • 1/4 tsp salt
  • 200g(8oz) whole wheat pasta – I like spaghettini
  • 4-6 C julianned zucchini

Boil pasta in a large pot of salted water until al dente.  Be sure to put the timer on for whole wheat pasta as it’s important to cook it long enough.  When the pasta has two minutes left to cook, drop the zucchini into the pot.  Bring back to a boil and cook until the pasta is done and then drain well.

In a saucepan melt the butter and bring the pan up to medium heat.  Once melted, add the garlic and saute for just a minute before whisking in the flour.  Stir while cooking for 1-2 minutes then whisk in the milk.  Stir occasionally and bring up to temperature.  Once hot, the mixture will thicken.  Bring up to a boil then remove the pan from the heat and stir in the Parmesan and salt.  Stir until melted.

Place the pasta and zucchini in the saucepan with the sauce, stir well, taste for seasonings and add a pinch more salt if desired and serve immediately.


This is best when served immediately after making it, but if you have leftovers, store them in the fridge and reheat with just a splash of milk.  Stir well and enjoy your leftovers that don’t taste left over 🙂

If you don’t have a tool to julianne your zucchini, use a vegetable peeler to peel strips from one end to the other, stack them up as neatly as possible a few at a time.   Then using your knife slice “noodles” out of the strips.


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{ 9 comments… read them below or add one }

1 Laura January 6, 2013 at 04:55

Made this tonight. Great recipe. My husband was particularly impressed as he is a cheese and pasta lover. Served it with a big green salad. Will definitely be making this again. Thanks!


2 Kiersten @ Oh My Veggies August 24, 2012 at 08:06

I need to make zucchini noodles someday! The closest I’ve come is using it instead of pasta in lasagna. I love alfredo and a lighter version of it is definitely something I could use. 😉


3 Carissa August 24, 2012 at 07:29

I love zucchini in everything, so this zucchini week is just making me crave it more. I love this idea of combining zucchini noodles w/ pasta noodles. Most recipes only use one or the other.


4 Erin @ Texanerin Baking August 23, 2012 at 14:10

Ooh! That picture before the recipe is my favorite pictures of yours. 🙂

And funny that you talk about adventurism in this post. I just called you adventurous a minute ago!

The pasta looks good! Love that it’s healthier.


5 Heather August 23, 2012 at 11:42

I love adding a ton of veggies to any meal- to me this just means I can eat more without feeling guilty 🙂

Love this lightened up version!


6 Jessica@AKitchenAddiction August 23, 2012 at 07:54

I love fettuccine alfredo but not the calories that go with it! I need to try this!


7 The Café Sucré Farine August 23, 2012 at 07:37

What a great idea to combine zucchini with pasta, love learning new ways to lighten up favorite recipes!


8 Joanne August 23, 2012 at 07:16

I ate a LOT of alfredo sauce when I was younger but not anymroe even though I still really love it! This lightened up version sounds amazing!


9 Eat Good 4 Life August 22, 2012 at 16:43

Look at the creaminess of that sauce!! This pasta dish looks sensational and the strip of zucchini just awesome. Now after seeing two zucchini recipes in your blog back to back I need to take my booty to the supermarket and get some 🙂


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