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Fettuccine Alfredo in a bowl with fresh herbs

Healthy Fettuccine with Alfredo Sauce (Gluten Free)

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 7 reviews

  • Author: Lindsay Cotter
  • Total Time: 25 minutes
  • Yield: 5 servings 1x
  • Diet: Gluten Free


The same homemade Healthy Fettuccine made four ways: vegetarian, dairy free, low-carb, with chicken, or with shrimp. No matter the comfort food craving, you’ll find your taste buds happy and a belly full! 


Units Scale

Basic Ingredients

  • 1214 ounces of gluten-free fettuccine pasta or 1 pound zucchini noodles
  • 2 Tablespoons olive oil
  • optional kosher salt (to taste)
  • 23 Tablespoons capers (optional, but highly recommended for vegetarian and shrimp option)
  • 1/4 cup toasted pine nuts or hazelnuts (toast in the oven for about 10 minutes at 350 degrees).
  • 2 Tablespoons fresh basil for topping
  • lemon for garnish
  • crushed black pepper

Plus additional ingredients as applicable to method

  • 8 ounces skinless chicken breast (2 small chicken breast or 1 large – to be cooked, diced)
  • 1416 ounces medium shrimp, peeled and deveined
  • salt/pepper to taste

Alfredo Yogurt Sauce

  • 1 Tablespoon olive oil or butter
  • 1 teaspoon minced garlic or garlic powder
  • 1/3 cup to 1/2 cup non-dairy cream or milk (less milk equals a thicker sauce)
  • 1 teaspoon dried herb mix (Italian)
  • 7 ounces (2/3 cup) 2% or full fat Greek yogurt (plain)
  • 1/3 to 1/2 cup grated Parmesan for topping
  • Optional Toppings: lemon juice, butter, fresh basil, cracked pepper, and salt


Basic Instructions for fettuccine with yogurt Alfredo.

*See notes for dairy free sauce option*

  1. In a saucepan, heat on medium a tablespoon of butter or olive oil. Add in minced garlic or garlic powder, non-dairy milk, and whisk well.
  2. Add a touch of salt and pepper, and dried herbs making sure all is combining well.
  3. REMOVE FROM HEAT. Mix in Greek yogurt and grated parmesan, whisking it to combine. It might be clumping at first but once cooled it will get smoother.  If parmesan doesn’t melt, then put back on the heat to melt more.
  4. Cook pasta according to package. See below for zoodles. Drain and set aside or back in the pasta pot. Toss with olive oil and salt, if desired.
  5. Once pasta is done, drain but don’t rinse it.  Combine immediately with the yogurt Alfredo sauce.
  6. Add in capers and toasted pine nuts if using. Toss it all together and add additional toppings as desired.
  7. For Chicken: Preheat oven to 400F. Rub chicken breast with olive oil, lemon, salt and pepper. Place chicken in the preheated oven for 25- 40 minutes depending on the oven. For smaller chicken breasts, check at 25 minutes with a meat thermometer for doneness. Internal temperature should reach 165F. Remove from the oven and let it rest for 10 minutes before slicing/chopping.
  8. Add the chicken with the pasta and yogurt sauce. Add capers, pine nuts, or chopped nuts of choice. Toss until everything has warmed through. Remove from heat and serve. Top with a sprinkle of parmesan and fresh herb (parsley, oregano, or basil) optional lemon wedge.
  9. For Shrimp: Season shrimp with 1/2 teaspoon salt, 1/4 teaspoon black pepper. Place a large, non-stick pan over medium/high heat and add 1 Tablespoon butter or olive oil. Once butter is melted or oil is sizzling, add the shrimp. Cook 90 seconds on each side. Add 1 teaspoon garlic and sauté for another 30 seconds to a minute or until fragrant. Shrimp should be cooked just until no longer translucent. Transfer to cool to plate to prevent overcooking. Add the shrimp with the pasta and yogurt sauce. Top with pine nuts and capers (optional) until everything has warmed through. Remove from heat and serve. Top with a sprinkle of parmesan and fresh herb (parsley, oregano, or basil) optional lemon wedge.
  10. For Zoodles:  Add the zucchini noodles to a large pot with 1 teaspoon olive oil. Coat and toss. Add the yogurt sauce toss until everything has warmed through. Add the optional nuts/capers. Toss again (gently). Remove from heat and serve. Top with a sprinkle of parmesan and fresh herb (parsley, oregano, or basil), protein of choice, and optional lemon wedge.


If cooking the pasta in salted water, extra salt may not be needed.

Make the yogurt Alfredo sauce first so that it can thicken while the pasta is cooked.

DAIRY-FREE SAUCE OPTION: Use this Cauliflower Alfredo Sauce.

VEGETARIAN OPTION – Highly recommend using toasted pine nuts (or cashews) and capers. They give the pasta a nice richness and tang, not to mention texture.

LOW-CARB OPTION – To prevent vegetable “noodles” from becoming soggy either bake them first or let them sit in a colander with a pinch of sea salt added for 10-15 minutes. If baking the veggies, start by preheating the oven to 350 degrees Fahrenheit. Then, arrange the veggie noodles on a large baking dish making sure to space them out and avoid clumps. Add a sprinkle of salt, and bake for 10-15 minutes. Once cooked, place the noodles on a paper towel, and press out any remaining moisture. Now start the sauce!

  • Prep Time: 10
  • Cook Time: 15
  • Category: main dish
  • Method: stovetop
  • Cuisine: Italian


  • Serving Size: Vegetarian fettuccine with sauce
  • Calories: 393
  • Sugar: 1.9 g
  • Sodium: 469.2 mg
  • Fat: 18.6 g
  • Saturated Fat: 4.3 g
  • Carbohydrates: 53.6 g
  • Fiber: 3.1 g
  • Protein: 12.1 g
  • Cholesterol: 9.7 mg