Low-Fat Cheese Sauce
A creamy, low-fat cheese sauce with sweet butternut squash and warm cumin, perfect for adding flavor to pasta or vegetables while keeping it light and healthy.
Ingredients
Instructions
- Drain the low-fat yogurt overnight in a colander lined with paper towel in the fridge.
- Blend the drained yogurt with cooked butternut squash, cornstarch, orange juice, and cumin in a food processor until smooth.
- Heat the sauce if desired and pour over pasta or vegetables.
Tips & Substitutions
For a creamier texture, consider adding a bit of low-fat cream cheese or nutritional yeast for extra flavor. If you're looking for a dairy-free option, substitute the yogurt with silken tofu. The sauce can also be spiced up with a pinch of cayenne or smoked paprika. This versatile sauce works well as a dip, similar to Super Party Dip, or as a topping for baked potatoes.
Serving Suggestions
This low-fat cheese sauce is perfect over whole grain pasta or steamed vegetables. It can also be used as a dip for fresh veggies, making it a healthier alternative to traditional cheese dips. For a complete meal, pair it with grilled chicken or add it to a baked casserole. It also complements dishes like Cucumbers In Sour Cream Salad beautifully.
Storage & Reheating
Store any leftover cheese sauce in an airtight container in the fridge for up to 3 days. To reheat, gently warm it on the stovetop over low heat while stirring frequently, or microwave it in short intervals, ensuring it doesn’t get too hot or separate. Adding a splash of water or broth can help maintain its consistency during reheating.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Cheese Sauce contains roughly 1237 calories, with 10g protein, 30g carbohydrates, and 126g fat. It is an excellent source of iron (209% of the Daily Value), calcium (41% of the Daily Value), and dietary fiber (22% of the Daily Value), and a good source of vitamin C. It also contributes 6g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this sauce vegan?
Yes, to make this cheese sauce vegan, replace the low-fat yogurt with a dairy-free yogurt such as coconut or almond yogurt. You can also use silken tofu blended until smooth as a base for a creamy texture.
How can I thicken the sauce if it's too thin?
If your sauce is thinner than desired, you can mix in a little more cornstarch. Combine it with a small amount of cold water to create a slurry before adding it to the sauce. Heat the mixture while stirring until it thickens to your liking.
Can I freeze the low-fat cheese sauce?
While it is possible to freeze this cheese sauce, be aware that the texture may change upon thawing. To freeze, transfer it to a freezer-safe container and store for up to 2 months. Thaw it in the fridge overnight and reheat gently, adding a bit of liquid to restore consistency.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).