This isn’t your average alfredo sauce (on a couple levels).  It’s packed with flavor. Cajun seasoning, sun dried tomatoes, and parmesan cheese! Yes, please!! It’s also very macro friendly considering it’s alfredo sauce! Some sauces are laden with butter, which don’t get me wrong, it’s what I pick sometimes.  But this one is delicious and is a great lower calorie option. Choosing this helps me hit my macros and still get to eat plenty of other things throughout the day! And did I mention it’s delicious!!!

Pasta dishes are always a hit around here!  Sometimes I have room for pasta in my daily macros and sometimes I don’t.  On the days I don’t have room for pasta (or I’d rather have a breadstick to go with my dinner), I like to sub in spaghetti squash (it cooks so fast in the microwave or instant pot), zoodles, or even sauteed zucchini. And I like to throw in some kind of protein to go with this luscious sauce!  Browned chicken sausages (see notes below for the kind I really like), grilled chicken, rotisserie chicken….whatever you’d like.  

And a big bonus you can whip it up in no time! 10-15 minutes tops!

Yield: 6

Lite Cajun Alfredo Sauce

Lite Cajun Alfredo Sauce
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes


  • 2 cups fat-free milk
  • 3 ounces Neufchatel cheese (1/3 less fat than cream cheese)
  • 2 tablespoons all-purpose flour
  • 1 teaspoon salt
  • 3 cloves garlic, minced
  • ¼ teaspoon dried basil
  • 1 teaspoon Cajun seasoning (I like McCormick brand)
  • 3 tablespoons sun dried tomatoes* (not in oil) (~20 g)
  • 15 grams Parmesan cheese, grated


In a blender** combine the milk, flour and Neufatchel cheese. Blend until smooth. Pour the blended mixture into a medium size sauce pan and turn to medium-low heat.  Whisk in the salt, garlic, dried basil, Cajun seasoning, and sun dried tomatoes.  Simmer, whisking frequently so it doesn’t stick to the bottom of the pan, until it starts to bubble and get thick. Let it simmer for 2-3 minutes.  Remove from heat and add the parmesan cheese, stir until it melts. 

Serve over your choice of noodles, spaghetti squash or zoodles.  Add your choice of protein: Grilled chicken, leftover rotisserie chicken, browned chicken sausages (I like Aidell or Amylu sausages, often found at Costco).

Suggestions for what to serve with this sauce:

Spaghetti Squash



Browned chicken sausages

Grilled chicken


MFP Reference:

“Biceps After Babies Lite Cajun Alfredo Sauce” (does not include suggested “to serve with” items)

Macros for one serving (⅙ of sauce recipe)

Cal 96P 5.6 gC 8.6 gF 3.8 g

PRO TIP: Serving size is ⅙ of the sauce recipe. Since cook times vary and other factors can affect the weight of your food. You can weigh the cooked weight of the sauce in grams and subtract the weight of the pan and divide that by 6 to see how many grams one serving is. 

Recipe inspired by Our Best Bites Guiltless Alfredo Sauce. Created by Lindsay Grover


*I usually find sun dried tomatoes in the produce section of the grocery store in a small resealable plastic bag.  I find them at Trader Joes too. 

**If you have an immersion/stick blender add the Neufatchel cheese, 1 cup of the milk and flour  to a 2 cup measuring cup and blend with the stick blender until smooth. Then add to the pan with the remaining cup or milk and proceed with the above directions. 

This recipe is loaded into MFP as the sauce only so you can have the options of adding whatever meat and noodle variety you please (spaghetti squash, noodles, zoodles, etc).

Nutrition Information:



Serving Size:

1/6 of recipe

Amount Per Serving: Calories: 96Total Fat: 3.8gCarbohydrates: 8.6gProtein: 5.6g

Easy Blender Quiche (make with leftover Thanksgiving turkey or rotisserie chicken)

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