By Mayo Clinic Staff

Dietitian's tip:

This creamy sauce is low in fat, thanks to skim milk and low-fat cream cheese.

To make this plant based, use cashew milk, vegan Parmesan and vegan cream cheese.

Number of servings

Serves 4
  1. Low-fiber
  2. Plant-based
  3. Meatless


  1. 1/2 teaspoon olive oil
  2. 1 tablespoon minced garlic
  3. 1 tablespoon all-purpose flour
  4. 1 1/3 cups skim milk
  5. 2 tablespoons low-fat cream cheese
  6. 1/2 cup Parmesan cheese
  7. 1/2 teaspoon white pepper


Heat a medium saute pan over medium-high heat. Add the olive oil and garlic to pan and saute for 1 minute. Stir in flour; lower heat to medium and continue to cook for 3 to 4 minutes. Gradually add the milk to the mixture, stirring often, until it is well-blended. Cook until the mixture is thickened. Stir in the cream cheese and continue to cook until it is completely melted in. Remove pan from heat; stir in the Parmesan cheese and pepper. Continue to stir until Parmesan cheese is melted in and the sauce is well-blended.

Nutritional analysis per serving

Serving size: 2 ounces

  • Calories 130
  • Total fat 7 g
  • Saturated fat 3 g
  • Trans fat 0 g
  • Monounsaturated fat 4 g
  • Cholesterol 15 mg
  • Sodium 350 mg
  • Total carbohydrate 8 g
  • Dietary fiber 0 g
  • Total sugars 5 g
  • Protein 8 g

Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.

July 26, 2022