30 Days Plant Forward Dishes/Meals Day 2

Years ago, I worked for the Olive Garden. I was obsessed with the Alfredo Sauce, but it always left me sluggish, and quite frankly, my stomach did not agree with the amount of dairy in it.

I pride myself on being able to find Macro Hacks, or making my favorites Macro Friendly. Through trial and error, I created my own ‘Alfrotein’ Sauce. No cream, no butter.

The Edamame Fettuccine is an absolute game changer! I love my Spaghetti Squash, but the texture of the Edamame Pasta, reminded me just like Fettuccine!

Throw in your favorite protein and you’ve got a healthier, lighter meal, that feeds your soul and your body.

Day 2: January 2, 2020

Edamame Fettuccine with ‘Alfrotein’ Sauce

INGREDIENTS: “Alfrotein”

  • 4 Tablespoons Greek Yogurt (Plain, Unflavored)
  • 1/4 c Parmasean Cheese
  • 2 Eggs
  • 3 tablespoons All Purpose Flour
  • Garlic Powder, Onion Powder, Black Pepper to taste
  • 2 cups low sodium Chicken stock


  1. In a bowl, whisk together Greek Yogurt, Cheese, Eggs, and Flour.
  2. Cook the Edamame Pasta as instructed on the package
  3. In a pan on Medium-Low Heat, spray the pan with non-stick cooking spray.  Pour the Greek Yogurt, Egg, Flour Mixture. Heat slowly to prevent the Greek Yogurt from curdling. Be careful of the mixture boiling. This mixture will be thick. Stir often.
  4. Add garlic powder, onion powder, and black pepper to your taste. I find that one table spoon of garlic powder and black pepper, with 1/2 tablespoon of onion powder gets me to the Olive Garden flavor.
  5. Slowly add chicken stock until your desired thickness is achieved. Keep stiring.
  6. Once your Alfrotein sauce is the consistency that you like, turn off the heat.
  7. Add and toss in cooked edamame pasta. Make sure the pasta is covered in sauce.
  8. Serve and top with Green Onions.


Be careful. Do not let the Mock-Fredo/Alfrotein sauce boil. The Greek Yogurt will curdle, and your sauce will have a funky texture.

You can omit the chicken stock and use the edamame pasta water to thin out your sauce if it gets too thick.

Throw in any protein and vegetables that you like! I added pork loin and roasted butternut squash (we had some left over from another meal).

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