Veggie Noodles with Greek Yogurt Alfredo Sauce

Prep 10 min


Cook 20 min


Ready in 30 min

 Greek yogurt lightens this alfredo up, combine that with your healthy spiralized vegetables and you have a creamy and healthy dinner!


  • 4 large zucchinis, ends trimmed, cut into halves or thirds
  • 1 medium sweet potato, peeled, ends trimmed, cut in half
  • 1 oz (30 g) fresh Parmesan cheese (1/4 cup/50 mL grated)
  • 1 tbsp (15 mL) butter
  • 2   garlic cloves, pressed
  • 1/4 tsp (1 mL) ground nutmeg
  • 1/4 tsp (1 mL) salt
  • 2 tbsp (30 mL) gluten-free cornstarch
  • 1/2 cup (125 mL) milk
  • 3/4 cup (175 mL) 2% plain low-fat Greek yogurt
  • 3/4 cup (175 mL) shredded Italian cheese blend or shredded mozzarella cheese
  • 1   plum tomato, seeded and chopped


  1.  Preheat the broiler. Place an oven rack 2-4” (5-10 cm) from the heating element. For the vegetables, spiralize the zucchini with the the ribbon blade on the Veggie Spiralizer. Place in the Rockcrok® Everyday Pan. Using the fettuccine blade, spiralize the sweet potato. Arrange on top of the zucchini.(Note: Pan will be very full)
  2.  Microwave, covered, on HIGH 6-9 minutes or until the vegetables are crisp-tender. Drain the vegetable noodles well and press down with paper towels to get rid of any extra moisture.
  3.  Meanwhile, for the sauce, grate the Parmesan cheese with Microplane® Adjustable Fine Grater; set aside.
  4.  Place the butter, pressed garlic, nutmeg and salt in the Small Batter Bowl. Microwave, uncovered, on HIGH 1 minute or until the butter is melted.
  5.  Place the cornstarch in a small bowl. Slowly whisk in the milk. Whisk the milk mixture into the batter bowl with the garlic mixture. Microwave, uncovered, on HIGH 1 minute to 1 minute 30 seconds, stirring every 30 seconds or until thickened. Whisk until smooth.  Stir in the Parmesan cheese and yogurt (sauce will be thick).
  6.  Add the sauce to the vegetable noodles in the pan. Top with shredded cheese and broil 2-4 minutes or until the cheese is melted. Remove from oven; top with tomatoes.


  • 6  servings of 1 cup/250mL

Nutrients per serving:

 Calories 190, Total Fat 8 g, Saturated Fat 4.5 g, Cholesterol 20 mg, Sodium 350 mg, Carbohydrate 17 g, Fiber 3 g, Protein 12 g

Cook's Tips:

 To save time, you may use 1 cup (250 mL) of jarred reduced-fat Alfredo sauce for the Greek Yogurt Alfredo Sauce.

Make sure to drain the vegetable noodles after cooking so the sauce doesn’t get too watery.  

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