Like many people, I used to think cream sauce had to be loaded with heavy cream and butter to taste good. That’s how my mom made it, and I followed her recipe for years without questioning it. When my friend suggested using Greek yogurt instead, I thought she was crazy.
Turns out, I was wrong about needing all that cream. After some kitchen experiments, I discovered you can make a creamy pasta sauce that’s actually good for you. The secret isn’t in fancy ingredients or complicated steps – it’s all about knowing what to swap and how to combine them just right.
Why You’ll Love This Pasta Cream Sauce
- Lighter version of a classic – Using low-fat cream cheese and veggie broth instead of heavy cream makes this sauce creamy and satisfying without all the extra calories.
- One-pot wonder – The pasta cooks right in the sauce, meaning fewer dishes to wash and more flavor absorbed into every bite.
- Quick dinner solution – Ready in just 30-45 minutes, this sauce comes together faster than traditional cream sauces and is perfect for busy weeknights.
- Simple ingredients – You’ll only need a handful of basic ingredients that you can easily find at any grocery store, making this a practical go-to recipe.
- Rich in flavor – The combination of garlic, herbs, and Manchego cheese creates a sauce that tastes like it came from a restaurant kitchen.
What Kind of Cream Cheese Should I Use?
For this lighter pasta sauce, low-fat cream cheese works perfectly fine and helps keep the calories in check. Regular block-style cream cheese (even the reduced-fat kind) tends to melt better than whipped varieties, so stick with that for the smoothest sauce. Make sure your cream cheese is at room temperature before you start cooking – this helps it blend into the sauce without leaving any lumpy bits behind. If you’re in a pinch, you can also use Neufchâtel cheese, which naturally has less fat than regular cream cheese and melts just as nicely.
Options for Substitutions
This creamy pasta sauce is pretty adaptable and you can make several swaps based on what you have in your kitchen:
- Manchego cheese: If you can’t find Manchego, try using Parmesan, Pecorino Romano, or aged Asiago cheese. Each will give you that nice sharp, salty flavor that works great in this sauce.
- Low-fat cream cheese: Regular cream cheese works fine here, or try mascarpone for a richer sauce. For a lighter option, use Greek yogurt (just add it at the very end and don’t let it boil).
- Veggie broth: Chicken broth works just as well if you’re not keeping it vegetarian. You can also use water with a bouillon cube, or even just water with extra seasonings.
- Penne pasta: Any medium-sized pasta shape will do great – try fusilli, rotini, or farfalle. They all catch the sauce nicely in their nooks and crannies.
- Parsley: Fresh basil or chives make nice alternatives. If using dried herbs instead of fresh, remember to use just 1/3 of the amount called for.
Watch Out for These Mistakes While Cooking
The biggest challenge when making a healthy cream sauce is preventing it from becoming too thin or watery – start by cooking your pasta in the broth until it’s just al dente, as the starch released helps naturally thicken the sauce. A common mistake is adding the cream cheese while the pan is too hot, which can cause it to separate and become grainy – instead, remove the pan from heat and let it cool for 2-3 minutes before stirring in the cream cheese. To avoid a bland sauce, don’t skip browning the garlic and onions until they’re golden (but not burnt), as this creates a rich flavor base that makes up for the reduced fat content. For the smoothest results, cut your cream cheese into small cubes and let it come to room temperature before adding it to the sauce, and remember to reserve a cup of pasta cooking liquid in case you need to adjust the consistency.
What to Serve With Cream Sauce Pasta?
Since this lighter cream sauce pasta already has a rich and satisfying base, it pairs perfectly with simple veggie sides that add freshness to your meal. A crisp side salad with arugula, cherry tomatoes, and a light lemon vinaigrette helps cut through the creamy sauce and adds a nice pop of color to your plate. If you’re looking for something warm, roasted broccoli or Brussels sprouts with just a touch of olive oil and garlic make excellent companions to this pasta dish. For protein lovers, a piece of grilled chicken breast or some sautéed shrimp would fit right in without overwhelming the delicate cream sauce.
Storage Instructions
Keep Fresh: This creamy pasta sauce stays good in an airtight container in the fridge for up to 4 days. If you’ve already mixed it with pasta, the texture might get a bit thicker as it sits, but it’s still totally good to eat!
Freeze: The sauce alone freezes really well – just pop it in a freezer-safe container and it’ll keep for up to 3 months. I like to freeze it in smaller portions, which makes it super convenient when I need a quick dinner. Just skip freezing if you’ve already mixed it with pasta, as the texture won’t be quite the same.
Reheat: When you’re ready to use your sauce, warm it up slowly on the stovetop over low heat, stirring often. If it seems a bit thick, just add a splash of veggie broth or milk to thin it out. For the microwave, heat in 30-second bursts, stirring between each interval to keep the sauce smooth.
| Preparation Time | 10-15 minutes |
| Cooking Time | 20-30 minutes |
| Total Time | 30-45 minutes |
| Level of Difficulty | Medium |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 800-900
- Protein: 30-35 g
- Fat: 40-45 g
- Carbohydrates: 85-90 g
Ingredients
- 2 tablespoons extra virgin olive oil (30 ml)
- 1 small onion
- 8 garlic cloves
- 1 teaspoon dried oregano (1 gram)
- 3 1/2 cups veggie broth (840 ml)
- 8 ounces penne pasta (225 grams)
- 4 ounces low-fat cream cheese (120 grams)
- 1/2 cup finely grated manchego cheese (60 grams)
- 1/4 cup chopped parsley (15 grams)
- Pinch of sea salt
- Dash of black pepper
Step 1: Sauté the Aromatics
Heat a large fry pan over medium heat and add in the olive oil.
Meanwhile, finely chop the onion and roughly chop the garlic.
Once the oil is hot, add the onion and garlic to the pan.
Stir continuously to ensure even cooking.
Step 2: Build the Flavor Base
After 3 to 4 minutes, when the onion becomes translucent, add in the dried oregano and quickly stir to combine.
Pour in the vegetable broth, season with sea salt and black pepper, then raise the heat to high.
Stir gently as the mixture begins to heat up.
Step 3: Cook the Pasta
Once the broth reaches a boil, add in the pasta.
Stir every 2 minutes to ensure the pasta cooks evenly and doesn’t stick together.
Observe the broth absorption while the pasta cooks.
Step 4: Prepare the Cheese Mixture
While the pasta is cooking, place the cream cheese at room temperature into a bowl.
Add grated cheese and chopped parsley.
Season lightly with sea salt and black pepper.
Mix everything together using a spoon, pressing down to combine into a smooth mixture.
Step 5: Simmer the Pasta
After 9 to 10 minutes of cooking and once most of the broth has been absorbed but there is still some left, cover the pan with a lid.
Lower the heat to medium-low and let it simmer for 2 to 4 minutes until the pasta reaches an al dente texture.
Step 6: Combine and Serve
Once the pasta is cooked to perfection, remove the lid and turn off the heat.
Add the cream cheese mixture to the pan and gently stir until everything is well combined and creamy.
Serve the pasta directly from the pan or transfer it into serving dishes.
Enjoy your delicious creamy pasta!