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Spaghetti Alfredo – Light

Spaghetti Alfredo – Light

This recipe is light in several ways: Light on the calories and light on the simple carbohydrate load. For that reason, this Spaghetti Alfredo is better for the waist, better for the heart and better for the blood sugar balance than a classic Alfredo sauce.

A few years ago I posted a simple recipe for a healthy Vegan Spaghetti Alfredo. Yummy, creamy and full-flavored, it features silken tofu and extra virgin olive oil as the base instead of the butter, full fat cream and copious amounts of Parmesan cheese used in a traditional Italian Alfredo sauce.

I have since started to also lessen the simple carbohydrate load of most of my pasta dishes (even though I use only whole grain pastas) by substituting about half of the pasta with thinly sliced heart cabbage, also known as pointed cabbage. Like every member of the cabbage family, heart cabbage contains great health properties important for keeping the body in good health. Because the heart cabbage is the mildest of all the cabbages out there, it lends itself beautifully to act as a pasta substitute – and particularly where a creamy sauce is used.

The health properties of cruciferous vegetables, which include the cabbage family, are many. They are high in fiber, low in calories and contain high amounts of antioxidants, vitamins and minerals. For these reasons, including cabbage in your daily diet can have important beneficial implications for your overall health and longevity. This recipe is a great one to start with since you won’t be able to taste the cabbage. All it will add is a bit of texture and then of course a good dose of health. So take this lighter Alfredo for a test drive and lighten up your life.

alt="a close up of a bowl of spaghetti alfredo with thinly sliced cabbage and fresh thyme."

Spaghetti Alfredo – Light

Dea Zoffmann
A much lighter and healthier version of the classic Italian dish.
Course Main Dish
Cuisine Italian
Servings 4 people as part of a meal


  • 3 tablespoons extra virgin olive oil
  • 4 garlic cloves minced
  • 9 oz (250 g) silken tofu
  • 1/2 cup (125 ml) unsweetened almond or soy milk
  • 3 tablespoons nutritional yeast
  • Salt & pepper to taste
  • 1 tablespoon fresh thyme chopped
  • Whole grain spaghetti for 3 people
  • Half a head of heart cabbage sliced as thinly as you can


  • Sauté the garlic in the oil over low heat until fragrant – do not let it brown! Strain the oil into a small dish and discard the garlic, then blend the oil with the tofu, milk and nutritional yeast. Season to taste with salt and pepper and set aside.
  • Cook the spaghetti in salted water according to instructions on the package. About a minute before your pasta is done add the cabbage and stir to mix it up.
  • Drain well and mix the hot pasta with the sauce and toss well. Sprinkle with fresh thyme and serve immediately with steamed veggies and a large mixed greens salad on the side.

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