Creamy Garlic & Spinach Alfredo Pasta

5 from 3 votes
Sodium98 mg
Potassium 291 mg
Phos 212 mg
Protein 13 g
Cals 358 kcal
Carbs 61 g
Absolutely mouth watering garlic and spinach alfredo recipe. By creating a simple compound roux with our garlic, we are able to create a beautiful, velvety alfredo sauce that is SURE to impress your friends. The best part about this recipe is that it's super easy to pull off and it can be thrown together in a short 30 minutes.
The trick?
If you're like me and follow a low sodium diet, then you know that a dish like this is normally pretty difficult to pull off. A lot of alfredo recipes use tons of milk or cream, instead we're going to be using a 2:1 ratio of stock to the milk, which will help cut back the sodium, and phosphorus for that matter (for the CKD peeps).
Prep Time 15 mins
Cook Time 15 mins
Total Time 30 mins

Healthy Creamy Garlic & Spinach Alfredo Pasta

Course Dinner
Cuisine Italian
Servings 6 servings
Calories 358 kcal


  • 1 lb Penne
  • 2 tbsp Unsalted Butter ( Olive oil will work as well)
  • 3 Garlic Cloves
  • 2 cup Spinach
  • 2 tbsp AP Flour
  • 1 cup Unsalted Chicken Stock (Unsalted Vegetable stock will work as well)
  • 1/2 cup Milk
  • 1/4 cup Low sodium parmesan cheese
  • 1/2 tsp Black pepper, fresh ground


  • Start a large pot of water on high heat. Once boiling, reduce to a medium-high heat and add penne to pot. Stir occasionally so pasta doesn't stick to the bottom of the pot.
  • While the pasta is boiling you're going to add the butter (or olive oil) and garlic in a large pan. Over medium heat, sweat out the garlic for 1-2 minutes or until lightly browned.
  • Now we are going to make a compound roux. Stir in the flour and cook for 1-2 minutes. Don't forget to stir often so you don't burn it.
  • Add the stock and milk, whisk until roux is incorporated, add spinach and cover. Bring mixture to a light boil, reduce to a simmer. Cook, stirring occationally, until your mixture thickens up nicely and your spinach is slightly wilted into the sauce.
  • Add fresh ground black pepper and parmesan cheese, stir until the cheese is melted and incorporated nicely.
  • Toss hot pasta with sauce and serve!


Nutrition Facts
Healthy Creamy Garlic & Spinach Alfredo Pasta
Amount Per Serving (1 cup)
Calories 358 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 4g25%
Cholesterol 16mg5%
Sodium 98mg4%
Potassium 291mg8%
Carbohydrates 61g20%
Fiber 3g13%
Sugar 3g3%
Protein 13g26%
Vitamin A 1112IU22%
Vitamin B1 1mg67%
Vitamin B2 1mg59%
Vitamin B3 2mg10%
Vitamin B5 1mg10%
Vitamin B6 1mg50%
Vitamin B12 1µg17%
Vitamin C 3mg4%
Vitamin D 1µg7%
Vitamin E 1mg7%
Vitamin K 49µg47%
Calcium 98mg10%
Copper 1mg50%
Folate 39µg10%
Iron 1mg6%
Manganese 1mg50%
Magnesium 52mg13%
Phosphorus 212mg21%
Selenium 50µg71%
Zinc 1mg7%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Alfredo, Low Sodium, salt-free
Tried this recipe?Let us know how it was!

4 thoughts on “Creamy Garlic & Spinach Alfredo Pasta”

  1. 5 stars
    Five stars Excellent. Served this delicious Alfredo over spaghetti squash which makes it very healthy and less in carbs and sodium. Plan to serve this once a week for dinner. Thank you!!!!!!

    • Morgan,

      Look for low-fat parmesan cheese. It’s almost always also the lowest in sodium. You can expect around 80mg/serving to be around the lowest you’ll find.

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