Veggie Alfredo

Normally my family isn’t big on alfredo sauce. Some object to the heavy calories, others to the richness (it upsets their tummies), but everyone likes this recipe. It uses plain nonfat yogurt instead of sour cream and/or butter, so it’s soy-free, gluten-free, vegetarian, and delivers the nutrition without all the fat. I was skeptical about using yogurt — a breakfast food, usually sweet — in a vegetable pasta dish, but the results blew me away. Give it a try! You could easily pick a different mix of veggies if you prefer.

[GF] Make this recipe gluten-free by using quinoa pasta or another gluten-free pasta.


  • 1/2 Tbsp. olive oil
  • 2 cups vegetable broth
  • 1-2 Tbsp. corn starch
  • 1/2 small bag baby carrots, sliced in half lengthwise
  • 1/2 bunch asparagus, sliced into 3/4-inch pieces
  • 1/2 cup frozen peas
  • 5 oz. fresh sliced mushrooms, broken into smaller pieces
  • 1/2 small/medium onion, minced
  • 2-3 cloves minced garlic
  • Several dashes each of basil, oregano, parsley
  • 1 cup Mountain High plain nonfat yogurt
  • 1/2 cup shredded cheese (parmesan, mozzarella, or colby-jack)
  • 1 package gluten-free spaghetti


  • Large sauce pan for cooking noodles
  • 12-inch high-sided covered skillet


  1. In the sauce pan, boil 2 cups of vegetable broth for several minutes until it’s reduced to 1 cup.
  2. Pour 1/4 of the broth into a small glass dish or cup. Allow it to cool. Once cool, add 1 Tbsp. corn starch and stir until dissolved.
  3. Cook pasta according to package directions. Drain and set aside when done. (If using gluten-free pasta, it’s a good idea to drain it as soon as it’s cooked. Otherwise it will develop a thick skin and slimy broth.)
  4. In the skillet, saute onion and garlic in olive oil for 2-3 minutes.
  5. Add remaining 3/4 of the broth to the skillet and bring to a boil.
  6. Add all veggies, cover, reduce to medium heat, and simmer for several minutes until tender-crisp (not soggy), about 3-4 minutes.
  7. Add thickened broth/cornstarch mixture, yogurt, and seasoning. Continue to cook for a few minutes until thickened. Add up to 1 Tbsp. more cornstarch if needed. Add the cheese, then stir a couple more minutes.
  8. Drain pasta and add to skillet (if there’s room) or combine in serving bowl.


Adapted from Mountain High Yogurt’s¬†recipe for Creamy Pasta Primavera (not listed on their website anymore).