Greek Yogurt Pasta Sauce

The Art of Using Greek Yogurt in Savory Recipes

When I first moved to the US over 20 years ago, my friends would tease me for adding plain yogurt to almost everything. Growing up in Türkiye, that was just how we ate. 

I still can’t imagine a savory meal without a scoop of yogurt on the side.

While the US has finally embraced yogurt as a breakfast staple, there is a whole world of savory possibilities for this ingredient. And let me tell you, we haven’t even scratched the surface of what it can do.

This Greek Yogurt Pasta Sauce is the perfect place to start.

Here is why this recipe works where others fail:

• Room-temperature ingredients are key: I know it’s tempting to grab the yogurt right out of the fridge when you’re in a hurry, but please take the chill off first! If you drop ice-cold yogurt into a hot pan, it basically “panics” and seizes up, which is how you end up with that grainy, separated mess. Just let all your ingredients sit on the counter for 10-15 minutes while the water boils. Giving it a little head start at room temperature is the easiest way to guarantee your sauce stays nice and silky.
• Low & controlled heat is key to preventing curdling: Many creamy sauces require a rolling boil to thicken and become creamy. Yogurt, however, is prone to curdling because it has a lower fat-to-protein ratio than heavy cream. The “secret” here is to keep the heat low and only warm the sauce until it’s silky and combined.
• The Umami Balance: While you can mimic the texture, you often run into a taste issue. Greek yogurt is naturally tangy, and it can be overwhelming on its own. My solution here is Parmesan cheese. I use it not only to tame the tangy flavor of yogurt but also to round out its acidity with its salty umami notes. This is why I can confidently say this sauce is a good alternative to a rich, creamy traditional Alfredo.
• Starch as the Emulsifier: Instead of using a roux or flour, we use starchy pasta water to bind the yogurt and cheese. This way, the sauce won’t slide off the pasta or separate.
• A “Lighter” Decadence: You get a similar, satisfying mouthfeel to a traditional cream sauce, with a protein boost and none of the heavy feeling afterward.

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Ingredients You’ll Need

While you’ll find the full ingredient list and exact measurements in the recipe card below, here are a few helpful notes to keep in mind as you gather everything.

Pasta: I usually reach for a long pasta (like fettuccine and spaghetti), as it pairs well with creamy sauces, but any pasta you enjoy will work.

However, penne or similar shapes work just as well. If you are following a gluten-free diet, feel free to use your favorite gluten-free pasta. And for a veggie-packed option, my zucchini noodles are also a great alternative.

Greek yogurt: Be sure to use plain, full-fat Greek yogurt and let it come to room temperature before starting. Low-fat or nonfat yogurt is more likely to curdle and doesn’t have the same silky consistency because it doesn’t have enough fat.

Butter: I use unsalted butter so I can control the seasoning more precisely. Olive oil can also be used, but I prefer the depth of flavor you get with butter.

Garlic: Fresh garlic is best for this recipe. Peel and mince it finely so it softens quickly without browning. For a lighter garlic flavor, you can use ¾ to 1 teaspoon garlic powder.

Parmesan cheese: Pick up a block of Parmigiana Reggiano (and grate it yourself) or buy the grated cheese containers near the cheese section. Pecorino Romano can be a great substitute if need be.

Red pepper flakes (optional): A small pinch adds a gentle heat; you can leave them out if you prefer a milder dish.

Nutmeg (optional): If you are making this as an Alfredo sauce alternative, add a pinch of nutmeg to mimic the classic Alfredo sauce.

How to Make Greek Yogurt Pasta Sauce

Making this pasta sauce with Greek yogurt recipe is simple and takes no more than 20 minutes from start to finish. 

The key is gentle heat and a little patience when warming the yogurt. Here’s how I make it:

Step 1 – Cook the pasta: Start by bringing a large pot of generously salted water to a boil. Add the pasta and cook according to the package directions until al dente, about 12 to 14 minutes. 

Step 2 – Reserve the pasta water: Before draining, carefully reserve 1 cup of the pasta cooking water (you won’t need all of it, but it’s good to have extra). 

This starchy water is essential for loosening the sauce later and helping it coat the pasta smoothly. Drain the cooked pasta and set it aside.

Step 3 – Sauté the garlic: Return the now-empty pot to the stove and melt the butter over medium-low heat. Add the minced garlic and cook for about 1-2 minutes, just until fragrant. Adjust the heat as needed to avoid burning the butter or garlic.

Step 4 – Make the yogurt sauce: Reduce the heat to very low. Add the full-fat, room-temperature Greek yogurt and Parmesan cheese. Stir constantly for 1-2 minutes, just until the yogurt is gently warmed and the cheese has fully melted.

Do not let the sauce simmer, boil, or bubble. The yogurt should warm slowly. Add the reserved pasta water gradually, 1 tablespoon at a time, stirring continuously, until the sauce loosens and reaches your desired consistency. This starchy water is what helps emulsify the yogurt and cheese into a velvety sauce that clings to the noodles.

This is also a good time to season with salt and black pepper to taste.

Step 5 – Add the pasta to the yogurt sauce: Add the drained pasta to the pot and gently toss with kitchen tongs until all the noodles are evenly coated with the sauce.

Step 6 – Garnish and serve: Transfer the pasta to a serving bowl and finish with chopped fresh parsley, red pepper flakes (if using), and extra Parmesan cheese. Serve while it is still warm.

Troubleshooting Greek Yogurt Pasta Sauce

If you follow this yogurt sauce for pasta recipe as written, you should not run into any issues. That said, if something looks off, here are a few ways to fix things:

How to fix a broken sauce?: Remove the pan from the heat and whisk in a small amount of additional Greek yogurt, about 1 tablespoon, until the sauce comes back together.

Sauce looks grainy: This usually means the heat was too high. Lower the heat and continue stirring gently. The sauce should be warmed through, not cooked for a long time or allowed to bubble.

It’s too thick. How do I thin it out?: Add more reserved pasta water, no more than 1 tablespoon at a time, stirring well between each addition until the sauce loosens to your liking.

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Greek Yogurt Pasta Sauce Recipe

5 from 4 votes

By: Aysegul Sanford

Yields4 servings

Prep Time5 minutes mins

Cook Time15 minutes mins

Total Time20 minutes mins

This creamless Greek yogurt pasta sauce is silky-smooth and ready in just 20 minutes. It's a protein-packed alternative to Alfredo that uses a simple trick; slowly whisking in warm pasta water-to keep the yogurt from curdling at low heat. A budget-friendly, five-ingredient meal that feels fancy but is easy enough for a busy weeknight.

Ingredients 

1x2x3x

• ▢ 8 ounces fettuccine pasta , or other pasta, such as spaghetti
• ▢ 2 tablespoons unsalted butter
• ▢ 3 cloves garlic, peeled and minced
• ▢ 1 cup plain whole milk Greek yogurt, at room temperature
• ▢ ⅔ cup shredded parmesan cheese , plus more as garnish
• ▢ 1 teaspoon kosher salt, plus more for the pasta cooking water
• ▢ ¼ teaspoon ground black pepper
• ▢ ½ cup parsley, roughly chopped
• ▢ 1/8 teaspoon red pepper flakes, optional

Instructions 

• Bring a large pot of generously salted water to a boil and cook the pasta according to the package directions to al dente, about 12-14 minutes.
• Reserve 1 cup pasta water then drain the pasta. We won't need all of it, but it is good to have enough. Set aside.
• Place the now-empty pot on the stove. Add the butter and melt over medium heat.
• Whisk in the garlic and cook for 1 minute or until translucent. Lower the heat, if needed, to avoid browning.
• While still on low heat, add in the Greek yogurt and parmesan cheese. Cook, stirring constantly, for a minute or two just until the yogurt is warmed through and the cheese is melted. Add the reserved pasta water as needed, 1 tablespoon at a time, to thin and smooth out the sauce.
• Season the sauce with salt and pepper. Taste and adjust seasoning.
• Add the drained pasta to the pot and gently toss to ensure all the pasta is coated with the sauce.
• Transfer to a serving bowl and top with parsley, parmesan cheese and red pepper flakes, if preferred. Serve!

Notes

• Yields: This recipe yields about 2 cups of pasta sauce, which, when mixed with cooked pasta, serves 4 adults. The nutritional values below are per serving. 
• Use full-fat yogurt: This recipe requires thick, whole-milk Greek yogurt, so I do not recommend substituting it with regular yogurt. The proper fat-to-protein ratio and warming it over low heat prevent the sauce from curdling.
• Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
• Reheat: Gently warm it in a large skillet or pan on the stovetop over low heat, stirring frequently. The sauce will thicken as it sits in the fridge, so add a splash of water to restore it to a smooth consistency.
• Optional mix-ins: This sauce is a great base for added vegetables. To keep it quick, sauté a handful of baby spinach or sliced mushrooms in a bit of olive oil in the pot before starting Step 3, then set them aside. Once your pasta and sauce are combined, simply fold the veggies back in for an easy veggie-packed pasta dish.

Nutrition

Calories: 375kcal | Carbohydrates: 46g | Protein: 19g | Fat: 13g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.3g | Cholesterol: 80mg | Sodium: 909mg | Potassium: 295mg | Fiber: 2g | Sugar: 3g | Vitamin A: 1007IU | Vitamin C: 11mg | Calcium: 240mg | Iron: 2mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Dinner, Vegetarian Pasta

Cuisine: Mediterranean

Tried this recipe?Mention @foolproofliving or tag #foolproofeats!

How to Store and Reheat

Here are my best tips for storing and reheating this creamy yogurt-based pasta sauce:

• Storage: Store any leftovers in an airtight container in the refrigerator for up to 3 days. 
• Reheating: Gently reheat the pasta on the stovetop over low heat, stirring frequently. Add a splash of water as needed to loosen the sauce and restore its smooth consistency. Do your best to avoid letting it simmer for too long or boil.
• Microwave: I do not recommend reheating this sauce in the microwave on high heat, as it can cause the yogurt to separate. If you do use the microwave, reheat in short 15-20 second intervals at low power, stirring in between.
• Freezing: You can technically freeze Greek yogurt sauces, but I do not recommend it. If you have to, then be sure to store the pasta sauce separately, as cooked pasta loses its texture when thawed.

What to Serve With This Recipe

So you made this Greek yogurt pasta sauce and mixed it with some spaghetti, and now you want to turn it into a whole meal? Well, I am glad you asked because I have a few great suggestions:

• Chicken: Turn it into a Mediterranean feast with my Baked Chicken Skewers, or keep it simple with my Baked Chicken Breast.
• Shrimp or salmon: Seafood pairs beautifully with this creamy sauce. Try Sockeye Salmon or keep it quick with Grilled Shrimp Skewers.
• Simple salad: I like serving this dish with a fresh salad to balance the richness of the pasta. Something light, such as a Spring Mix Salad, works perfectly.
• A Vegetarian Meal: Serve it with my Zucchini Lasagna or Baked Eggplant Parm for a full vegetarian dinner.

Other Savory Yogurt Recipes

If you enjoy cooking with yogurt in savory dishes, there are so many delicious ways to use it beyond pasta sauce.

Below are a few yogurt-based recipes that I think you’ll enjoy:

• Five-minute Creamy Salad Dressing (or Sauce): This Greek Yogurt Dressing is creamy, easy to make, and comes together in less than 5 minutes. It tastes better than store-bought dressing and is delicious drizzled over salads, grain bowls, or roasted vegetables.
• The most loved Turkish Breakfast: If there is one dish that instantly takes me back to my childhood, it’s Turkish Eggs. Silky poached eggs are served over garlicky yogurt and finished with a warm chili butter sauce.
• Tangy Meal Prep Solution: This Greek Yogurt Chicken Marinade is bright, tangy, and incredibly versatile. Made with Greek yogurt, lemon, and fresh herbs, it works beautifully whether you grill, bake, or pan-cook the chicken.