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Gluten Free Alfredo Sauce - Butternut Squash Chicken Alfredo Recipe


I came up with this idea for an Alfredo sauce since I increasingly avoid refined carbohydrates like sugar and the flour that is integral to the classic Alfredo sauce. I was amazed at how simple it is, and how it came out fairly consistently. It doesn't taste identical to the classic recipe, but this variation plays the sweetness of the butternut squash against the acidity of the yogurt to make a nicely mellow and creamy flavor. It's substantial enough to serve as a vegetarian entree if you wish - just leave out the meat. Broccoli is actually very compatible with Alfredo sauce, especially milder baby broccoli, but if you dislike it leave it out.

I'm sharing the recipe here as a fun diversion here on my agency website - let me know if you liked it!


  • 1/2 a Regular Size Butternut Squash
  • A 24-oz Container Plain Greek Yogurt
  • 1/2 a lemon
  • 1/2 cup of milk
  • 4 tbsps butter
  • 2 tbsps canola oil
  • 1/2 tsp ground nutmeg
  • 1/2 tsp black pepper
  • 2 tsps sea salt
  • 2 chicken breasts
  • 1 1/2 cups baby broccoli
  • 1/2 cup finely grated Parmesan cheese
  • 4 cups of cooked Gigli or Trombette or Fettucine Pasta

Brown the chicken in a skillet, cooking through thoroughly, and set aside. Once cooled, dice the chicken into bite-sized chunks.

Blanche the baby broccoli in violently boiling water for about 10 minutes, drain, and set aside.

To prepare the half butternut squash, skin it and chop into 1/2 inch cubes. I prefer the bulbous end of the squash, scooping out the seeds and stringy bits which I discard. Take the squash cubes in a bowl, squeeze the lemon half over it, then pour the canola oil over it. Toss the cubes until they are fully coated by the lemon juice and canola oil, then sprinkle a teaspoon of salt over them. Place on a foil-lined baking sheet and put in a preheated 400 degree oven for about 15 minutes. The cubes should be roasted until soft and golden, but not singed too dark. Remove and cool for a few minutes.

Put about half the Greek yogurt in a blender, and then add the chunks of butternut squash and puree until completely blended. If necessary, add the rest of the yogurt to soften it enough to puree. Place this mixture into a large sauce pan on medium heat, add any remaining yogurt, the milk, pepper, nutmeg and sea salt. Also add the butter and stir until just bubbling. Add the Parmesan cheese, mix in, then add the chicken and broccoli.

Once all ingredients are hot all through, serve over a bed of the cooked pasta.

Various Optional Additional Toppings:

  • Sauteed Monterey Mushroom Slices
  • Chopped Walnuts or Pan-Roasted Almonds
  • Pepitas, Pumpkin Seeds, or Sunflower Seed Kernels
  • Thinly Sliced Strips of Prosciutto
  • Bacon Bits

Prep time:
Cook time:
Total time:
Yield: 10 servings
Category: Entre

Cuisine: Gluten-Free
Tags: Alfredo Sauce, Pasta Sauce, Gluten-Free, Paleo Diet, Paleo, GF Recipe, Healthy Recipes

Nutrition facts: 510 calories, 45 grams fat


Butternut Squash
Gluten Free Alfredo Sauce Recipe - made with Butternut Squash