White Bean Alfredo Sauce Recipe - Making Thyme for Health (2024)

Dairy-free, Gluten-free, Grain-Free, Kid-Friendly, Nut-free, Soy-free, Sugar-Free, Vegan 7

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White Bean Alfredo Sauce Recipe - Making Thyme for Health (1)

I hope you guys are in need of an easy, protein-packed meal idea because this white bean alfredo recipe delivers!

  1. It’s made with minimal, pantry ingredients.
  2. It comes together in less than 20 minutes.
  3. Depending on the pasta you use, each serving packs up to 20 grams of plant-based protein.

White Bean Alfredo Sauce Recipe - Making Thyme for Health (2)

  • White Beans- This is the main ingredient for our “alfredo” which gives the sauce a nice punch of iron, protein and antioxidants.You’ll see in my photos that I used great northern white beans but you could also use navy beans or cannellini beans. Disclaimer: I wouldn’t recommend substituting any other type of beans (such as chickpeas or black beans) because it would likely change the texture and flavor of the sauce.
  • Extra Virgin Olive Oil-I consider this ingredient essential as a little bit of fat goes a long way for the “mouth feel” of the sauce. You could leave it out if you’re wanting it to be oil-free but the texture will be less creamy and overall it will feel less satiating.
  • Shallot-I chose to go with shallot over onion because we don’t need a ton for this recipe (most onions will be too big) and shallots tend to pack in more flavor, in my personal opinion. But if you can’t find shallots, feel free to sub equal amounts of finely chopped onion.
  • Garlic-Fresh garlic makes a world of difference for the sauce so it’s definitely worth peeling and chopping some for this recipe. If you’re in a pinch you could also get away with garlic powder. I would start with 1/2 teaspoon then taste test (after blending) and add more, if desired.
  • Vegetable Broth-Better Than Bouillonis my go-to because it tastes so much better than any other store-bought broth I’ve tried.
  • Lemon Juice-You can do fresh squeezed lemon juice or the jarred kind you can store in your fridge for weeks on end.
  • Nutritional Yeast- Just a few tablespoons of nutritional yeast give the sauce a savory, umami flavor without the need for adding cheese. You could skip it but the sauce will likely taste bland without it.

White Bean Alfredo Sauce Recipe - Making Thyme for Health (3)

  1. Sauté the shallot and garlic in olive oil.
  2. Add everything, along with the cooked shallot, garlic and oil, to a blender and blend until smooth.

While I have only tested this using a Vitamix, my suspicion is that a regular blender would do a sufficient job breaking the beans down into a smooth and creamy sauce. A NutriBullet is also a great economical choice that works just as good as the Vitamix, in small batches.

White Bean Alfredo Sauce Recipe - Making Thyme for Health (4)

White Bean Alfredo Sauce Recipe - Making Thyme for Health (5)

White Bean Alfredo Sauce Recipe - Making Thyme for Health (6)

The sauce is a great source of protein but using legume-based pasta and adding vegetables like peas or spinach are great ways to increase the protein of this meal. I also like to serve a meatless chicken filet (Quorn is my favorite at the moment) on top which brings the entire meal to 30 grams of plant-based protein.

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White Bean Alfredo Sauce Recipe - Making Thyme for Health (7)

White Bean Alfredo Sauce Recipe - Making Thyme for Health (8)

Print Recipe

5 from 2 votes

White Bean Alfredo Sauce

Made with simple pantry ingredients, this creamy alfredo sauce comes together is less than 20 minutes!

Servings: 4

Ingredients

  • 2 tablespoons extra virgin olive oil
  • ½ cup chopped shallot, about 3-4 shallots, depending on size
  • 1 tablespoon minced garlic, about 3 garlic cloves, depending on size
  • ¼-½ cup vegetable broth
  • 15 ounce can white beans, drained (such as great northern, navy, or cannellini)
  • 3 tablespoons lemon juice
  • 2 tablespoons nutritional yeast
  • salt & pepper , to taste (I like about ½ teaspoon of each)
  • 8 ounces red lentil spaghetti , or pasta of choice

Instructions

  • In a medium size pot, warm the olive oil over medium heat. Add the shallot and cook for a few minutes, until soft. Add the garlic then remove the pot from heat. Allow the garlic to cook, stirring intermittently, as the pot cools.

  • To the blender, add the drained beans, cooked shallot/garlic, ¼ cup of broth, lemon juice, and nutritional yeast. Blend until smooth and creamy. *The texture should be thick but easily pourable. If it's too thick, add remaining broth until desired texture is achieved.* Taste test and add salt & pepper as desired.

  • In the same pot, bring water to a boil and cook pasta as directed on package. Strain cooked pasta for just a second then immediately return to the pot so that there is a trace amount of pasta water left. The starches in the remaining cooking water will create an even creamer sauce. Add the sauce to the pot with the cooked pasta and stir until evenly coated. Serve warm and enjoy!

Notes

leftovers can be stored in an airtight container in the refrigerator for up to 1 week

Nutrition

Calories: 367kcal, Carbohydrates: 58g, Protein: 20g, Fat: 11g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 5g, Sodium: 124mg, Potassium: 577mg, Fiber: 14g, Sugar: 6g, Vitamin A: 32IU, Vitamin C: 5mg, Calcium: 122mg, Iron: 9mg

Course: dinner

Cuisine: American

Did you try this recipe? Please let me know how it turned out by leaving a comment below or sharing a picture on Instagram with the hashtag #makingthymeforhealth. I love hearing your feedback!

by Sarah on February 10, 2023 // Pasta, Quick Meals, Recipes

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7 comments
  1. White Bean Alfredo Sauce Recipe - Making Thyme for Health (11)

    Giovonne February 13, 2023 @ 4:13 pm Reply

    This was such a delicious and easy weeknight meal! I tossed it with peas and lentil spaghetti for a high-protein vegan dinner.

    • White Bean Alfredo Sauce Recipe - Making Thyme for Health (12)

      Sarah February 14, 2023 @ 1:49 pm Reply

      Yay! So glad you liked it. Thank you for the review. :)

  2. White Bean Alfredo Sauce Recipe - Making Thyme for Health (13)

    Valerie February 20, 2023 @ 10:01 am Reply

    Will make this again. Filling, tasty and full of protein. Also, easy to make. I did not have frozen peas so I used frozen mushrooms and asparagus.

    • White Bean Alfredo Sauce Recipe - Making Thyme for Health (14)

      Sarah February 21, 2023 @ 1:51 pm Reply

      Thank you so much for leaving a review!

  3. White Bean Alfredo Sauce Recipe - Making Thyme for Health (15)

    Sandra April 25, 2023 @ 11:33 am Reply

    Do you think I could use white kidney beans. It looks like an amazing recipe.

    • White Bean Alfredo Sauce Recipe - Making Thyme for Health (16)

      Sarah April 25, 2023 @ 2:45 pm Reply

      I”ve never tried white kidney beans but it seems like it should work! So long as your blender is able to break them down and the flavor is somewhat neutral.

  4. Pingback: This One Simple Thing Will Save You Money & Time in the Kitchen! – eat healthy, stay wealthy

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White Bean Alfredo Sauce Recipe - Making Thyme for Health (2024)

FAQs

What to add to Alfredo sauce to make it taste better? ›

Heartier herbs like thyme or oregano can be added in to simmer with the sauce. Add delicate herbs like parsley, basil, or chervil at the end to maintain their delicate, aromatic flavor. Quick tip: Swirl in a bit of leftover pesto to add another herbaceous twist to your Alfredo sauce.

What spices can you add to Alfredo sauce? ›

Some of my personal favorites include salt, pepper, Italian seasoning, dried basil, oregano, onion powder or seasoned salt. Start with small amounts (1/2 teaspoon at a time) and add as needed, in order to avoid over-spicing.

Why add flour to Alfredo sauce? ›

Flours can be used to make a bit of a slurry and add to the sauce to make it thicker. 1 part flour to 2 parts liquid and then adding it to your sauce should thicken it nicely. Just make sure that when you make the slurry, there are no lumps in your mixture.

How to thicken Alfredo sauce? ›

Add Cheese

This first method is not only the easiest, but also arguably the most delicious. The key ingredient in Alfredo sauce is cheese—generally Parmigiano Reggiano—and lots of it. To thicken Alfredo sauce, simply add more cheese than the amount called for in a recipe until you achieve the consistency you want.

How do you enrich Alfredo sauce? ›

Milk, heavy cream, or sour cream.

You will get a creamier texture and a bolder flavor. If you want, you can also add some romano cheese to balance the nutty taste of the other dairy ingredients. Chicken broth: another way to improve a jar of Alfredo sauce and give it a rich flavor.

How do you make Alfredo sauce not bland? ›

Add a few dashes of garlic powder to your simmering sauce, or a clove or two of fresh sauteed garlic, to brighten up the Alfredo and make its flavor pop. You can also sprinkle in some fresh or dried herbs, like oregano, thyme, or basil, to add complexity to the sauce.

Why do people add pasta water to Alfredo sauce? ›

After 12 ounces of fettuccine pasta noodles are finished cooking, reserve 2 cups of the pasta water to include in your sauce. The starchy water is essential to creating a thick, creamy sauce consistency.

What is it called when you add flour to a sauce? ›

A roux is flour and butter cooked together to create a thick sauce. It is whisked over heat until smooth to your desired darkness. It only takes a few easy steps to reach your optimal stage of roux!

Why is my homemade Alfredo sauce so thick? ›

Alfredo sauce is made with only four ingredients: cream, butter, egg yolks and Parmesan cheese. If you deem it too thick, increase the ratio of cream.

Can I freeze Alfredo sauce? ›

Store the Alfredo sauce: Transfer the sauce to storage containers and cool completely. A skin will form on the surface of the sauce and the sauce will thicken to a paste-like consistency; this is normal. Refrigerate for up to 5 days, or freeze for up to 1 month.

How to thin homemade Alfredo sauce? ›

The most common thinner for any creamy sauce is milk, however, you can also use other liquids like water, broth, or cream. Note that the liquid has to contain moisture so it can actually work, which is why melted butter won't do.

How to make Alfredo sauce less salty? ›

Acid: Adding vinegar or lemon juice does a great job of balancing saltiness. Sweetness: You can also add a dash of honey or sugar. Opposites attract here and create balance. Fat: Another fix is adding some fat, a few pads or butter or a healthy glug of olive oil can absorb some of that saltiness.

What is the secret to smooth Alfredo sauce? ›

Add heavy whipping cream, a little at a time, whisking to smooth out lumps. Stir in Parmesan and pepper. Remove from heat when sauce reaches desired consistency. Sauce will thicken rapidly, thin with milk if cooked too long.

What goes well with Alfredo sauce? ›

What to Serve with Fettuccine Alfredo – 15 Dreamy Combos
  • Meat. • 1 Blackened chicken.
  • Seafood. • 1 Shrimp.
  • Produce. • 1 Asparagus. • 1 Broccoli. • 1 Green beans. • 1 Spinach. ...
  • Bread & Baked Goods. • 1 Garlic bread.
  • Deli. • 1 Arugula salad. • 1 Green salad. • 1 Kale salad. • 1 Tomato salad.
  • Other. • Antipasti Bites. • Bruschetta.

How do you refresh Alfredo sauce? ›

The way you'll do it is by putting all your leftovers in a small saucepan, then heat it on medium-low heat. Then, add in a splash of milk or cream when it starts to heat up. Give it a good stir with a wooden spoon and increase to medium heat.

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