Low-fat Nut-free Creamy Garlic Parsley Sauce

Low-fat Nut-free Creamy Garlic Parsley Sauce

I hadn't intended to post this recipe until later this week. However, after the overwhelming response and excitement from my teaser photo on both Instagram and Facebook, I bumped it up a few days. Do you love me or what? Your excitement for lower-fat recipes was definitely noted. Would you believe this sauce is only 1.125 g fat per serving?!

I have typically used cashews for creaminess. They are magical in a vegan diet. They create creaminess and richness and mimic what dairy/butter/oil normally do in a traditional recipe. I love cashews and by far, one of my most popular and stellar-reviewed recipes is my Garlic Alfredo Sauce. It has won over virtually every dairy-lover and even fooled them. Those little cashews are magical when combined into the right recipe.

However, what about all of you who can't have nuts or cashews and have begged me for more nut-free recipes?? Cashews are high in fat and many of us are trying to avoid excess fat and calories. While I consider my recipes to be on the healthier side compared to many out there and full of whole food ingredients, I still would like to provide more lower fat options and more variety for everybody. When I put my hubby on a high veggie and potato (healthy carbs) and low fat diet, he lost nearly 40 lbs! I still love nuts and will still use them, but I am trying to do what is best for my family and too much fat and calories isn't good for anybody....or our hearts. I admit I've been eating more nuts than I probably should lately. We definitely need fats in our diets, but it can quickly add up and become excessive. So, the more options the better, right?

I have the solution........

I'm here to save the day! This recipe is creamy, full of flavor and super duper low in fat, but so satisfying!!

The magical ingredient is yet again, potatoes. I'm telling you, potatoes are my best friend. They are filling, moist and creamy and so good for us. They are also a good source of potassium, vitamin C and basically fat-free.

This sauce tastes good on just about anything....

I served it one night over pasta shells....good, but I would definitely do noodles/linguine next time. I wasn't a fan of the shells.

Drowning my roasted potatoes with the sauce was by far the most incredible thing I've had lately. I much preferred it over the pasta. The combo of red and sweet potatoes was just so dang good. Honestly, I must confess to eating it like a soup also, it is amazing on it's own.

If you make this, I’d love to hear how it turned out for you! It means so much to hear from you guys, and I love to keep track of the feedback on my recipes, so I'd love it if you come back here and leave me your successful feedback. Dying to know what you think of this one! You can also tag me on Instagram @thevegan8 and don’t forget hashtag #thevegan8, so I don’t miss it! I'd also love it if you found me on Twitter, as I do tweets of older recipes on there in between posts!

Yields 3 cups sauce

Low-fat Nut-free Creamy Garlic Parsley Sauce

An incredibly, creamy garlic parsley sauce that is guilt-free, yet so satisfying. By using hearty potatoes as the base, it keeps the meal filling, yet light at the same time. Thanks to it's nut-free, low-fat base, you won't be left with a lethargic heavy feeling. The sauce is incredibly versatile and tastes great on just about anything!

15 minPrep Time

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  • 4 small whole red potatoes (you'll need 1 cup mashed after cooking)
  • 1/2 of a large white onion, finely chopped (you'll need 1 heaping cup chopped, 140 g)
  • 1 cup lite canned coconut milk (237 mL) (Use any plant milk, creamy is recommended)
  • 1 cup water
  • 2 heaping tablespoons finely minced garlic (depending on the size of your cloves, you'll need anywhere from 5-10 cloves, make sure you measure 2 tbsp after chopping)
  • 1 teaspoon fine sea salt
  • 1/2 teaspoon ground black pepper
  • 1/2 cup fresh flat leaf parsley (a good handful, not chopped)
  • 1/4 cup nutritional yeast (32 g) (provides depth of flavor, so don't omit, see note below)
  • 1-2 tablespoons fresh lemon juice (to taste)
  • Note
  • This makes a lot, which you will be thankful for! You can serve this over linguine (recommended type of pasta), over roasted potatoes (which was simply amazing!) or honestly, it tastes incredible on it's own, like a soup.


  1. 1. Wash your potatoes (do not peel them!) and you can either roast them whole on a pan at 415 degrees for 40-45 mins until tender or for a much quicker version, microwave them for around 6 minutes until tender. Cook them whichever way you like, just make sure to leave the skin on so it keeps them moist. After you have cooked them, remove the skins and mash and then measure out 1 cup. Add to a food processor. Note: If you want to serve them over roasted potatoes, then you will need another pan lined with parchment paper. Add 4 more red potatoes and 1 large sweet potato, cut into 1/2 inch chunks, and add to the pan and roast at 415 degrees for about 30 minutes until fork tender and golden brown.
  2. 2. While your potatoes are cooking, prepare the sauce. Add the milk, water, onion, garlic, salt and pepper to a sauce pan and stir well. Bring to a boil and once boiling, cover and turn to simmer for 10 minutes exactly. Note: If serving over pasta, prepare your pasta while the sauce is cooking and don't forget to salt your boiling water, so the pasta doesn't come out flavorless.
  3. 3. Add your sauce to the food processor (with the cooked potatoes) along with the parsley (I just tore off a good handful, removed the stems and measured), nutritional yeast and lemon juice. Start out with 1 tablespoon of lemon juice and add more if desired. Blend until very smooth, about a minute. Taste and add any more salt or lemon juice if needed. Serve either as a soup, over pasta (with lots of veggies) or over roasted potatoes. All 3 were fabulous, but the roasted potatoes were by far my favorite and I didn't have to cook a bunch of extra veggies.


*Vegan, gluten-free, oil-free, nut-free, low-fat, low-sugar

Nutrition per 1/4 cup sauce (It's so low-fat, feel free to double the amount!): 71.5 calories, 1.125 g fat, 11.75 carbs, 2.6 g protein, 1.25 g sugar

If you choose the extra roasted 4 red potatoes and 1 large sweet potato option: That would be enough to serve at least 2, so add this to the nutrition amount: 327 calories, 0 g fat, 8 g protein, 72.5 carbs, 10 g sugar

Nutritional yeast: While it's not recommended to eliminate the nutritional yeast since it provides such flavor, if you cannot have yeast, then you will definitely need to increase the salt amount and perhaps add some extra onion powder, along with some tahini or miso or any other flavorings you like.


  1. Genius idea using potatoes instead of nuts...occasionally I get slight skin reaction to eating too much nuts and nut cheeze (lol) and I'm all over potatoes! Do you prefer red or gold potatoes? I love that idea and still have a huge bag of fresh parsley sitting in the fridge now...I need to get some potatoes and start making this! Honestly this is one of the comfort dishes I need right now! Well done, Brandi and gorgeous pictures!
    • brandi.doming@yahoo.com
      Thank you so much Rika!! I love both red and gold...I think either would work perfectly. In fact, I would probably even say that gold potatoes would be even better since they have a "buttery" taste, but I had red potatoe already that needed to be used up, but I plan on trying the yukon gold potatoes next time! It is so fast to whip up too!
    • brandi.doming@yahoo.com
      Oh and I hear you on the nuts....peanuts seem to bother my skin sometimes, so I don't eat them too often. Nuts definitely help with moisture to my skin and hair...but I definitely eat more than I should!! My stomach is evidence of that lately, haha....those calories sure do add up quick.
  2. Oh my I can eat this as a soup with garlicky bread! :) :)
    • brandi.doming@yahoo.com
      OMG...in garlic bread sounds so dang good! Omg...totally trying that!! Thanks girl!
  3. Potatoes over potatoes?! Different but I'm sure delicious! I'm actually only just rediscovering white potatoes. For years I was convinced I didn't like them but I was very wrong!
    • brandi.doming@yahoo.com
      Yes! We love potatoes! They are incredibly alkalizing and healing for us and they are low cal and fat-free, so it's something we can eat a lot of, unlike nuts! I love potatoes because they are so filling without excessive calories. The sauce doesn't taste like potatoes, it just tastes like a creamy sauce, so you don't feel like you are eating "potatoes over potatoes" haha! I actually only eat red, gold or sweet potatoes. I'm not a fan of the white russet style potatoes...they are much drier and flakier, so I definitely don't use them in my recipes. Besides, you can certainly do it over pasta or just other veggies or even eat it as a soup which I mention in the recipe :) It's straight up delicious no matter what way you eat it.
  4. I think I could eat it as soup, it sounds so good!!
  5. Made this tonight and it was amazing!! I had it over baked potatoes, but I can definitely see having this with pasta or as a soup. Anther great recipe!!
    • brandi.doming@yahoo.com
      Wonderful Vince!! Thank you so much for the feedback and for sharing your photo on IG! Yes, it's definitely versatile and super yummy any version :)
  6. OH.MY.GOSH.!! You've outdone yourself with this one, what an amazing creation. It LOOKS so creamy, but so low in fat!? AMAZING.
    • brandi.doming@yahoo.com
      Awww thanks so much Brittany!!
  7. I cannot wait to try this sauce - it sounds so creamy and good!! I love that is meets all the allergy requirements and that is low fat! I love having lots of healthy fats in my diet but also love having a low fat option for dinner when I have already snacked on nuts, eaten lots of nut butter and had avocado with my lunch! Cannot wait to try this recipe! Oh and my kitchen is getting very"Vegan 8" today. I made your oats this morning *love* and I am about to make your Vegan Noodle Soup now - there's a cold going around our home and it seems like the perfect comforting remedy! :) Pinned!
    • brandi.doming@yahoo.com
      Thank you so much Ceara! It's truly creamy and delicious! And yes, I I've nuts too, but they quickly add up and the calories and fat aren't good in excess, regardless if it's "healthy" fats or not. I'm watching my nut intake lately because I was going overboard, haha!
  8. This sauce, crackers, cheese and a movie - gourmet movie night :D Cheers Choc Chip Uru
    • brandi.doming@yahoo.com
      Ooooh that sounds awesome Uru!!
  9. Just made this...tastes very delicious....of course you know me tho, i added half of a jalapeño....love the kick it gives the sauce....thanks for the recipe...can't wait for dinner tonight....
    • brandi.doming@yahoo.com
      Thank you so much for the feedback Elilta! So glad you love it! Jalapeño sounds yummy!
  10. Potatoes upon potatoes...my kinda girl!! :) This sounds fantastic!!!
    • brandi.doming@yahoo.com
      I know right?!?! What's the big deal...you can't really overdose on a vegetable that is so good for us, so high in vitamins and is fat-free!!! My hubby lost 40 lbs eating lots of potatoes and veggies. Bring on the potatoes lol!
  11. I love the idea of using potato as the base of this sauce. It does look super creamy and delicious.. great recipe and definitely a sauce I need to create!
    • brandi.doming@yahoo.com
      Thanks Thalia!
  12. I love this idea! Might work with sweet potato too I think... I just bought a bagful of sweet potato this weekend.
    • brandi.doming@yahoo.com
      Not sure how sweet potato will taste with lots of parsley and garlic, but it's worth a shot! It will definitely be a different flavor profile. I actually have another sauce I'm working on using sweet potato so stay tuned!
  13. Love this sauce. I am always looking for a news and interesting sauce for side dishes and pastas and if it contains garlic how can you go wrong?
  14. this sounds very yummy ! I was told that canned coconut milk is very bad and I shouldn't be using it anymore. Do you have any alternative as I can't think of another creamy nut milk ... except for soya cuisine maybe
    • brandi.doming@yahoo.com
      Hmmm... I wouldn't say coconut milk is "very bad", but you certainly can sub with soy milk if you like, I just personally don't use soy milk myself because I don't like soy or the ingredients or additives. If you don't like coconut milk, then I would try cashew milk or oat milk or something, but I haven't tried anything other than coconut milk personally.
  15. Delicious and I'll definitely be making this again, but my first try turned out VERY heavy on the parsley. Probably my own fault.
    • brandi.doming@yahoo.com
      Wonderful Brittan! I'm so glad you loved it! Yes, it shouldn't have an overwhelming parsley taste at all, just maybe next time, grab a smaller handful. You can always add more later if you like after tasting. Thanks for the feedback!
    • brandi.doming@yahoo.com
      Wonderful Brittan! I'm so glad you loved it! Yes, it shouldn't have an overwhelming parsley taste at all, just maybe next time, grab a smaller handful. You can always add more later if you like after tasting. Thanks for the feedback!
  16. [...] made this delicious Low-Fat Nut-Free Creamy Garlic Parsley Sauce to go with pasta and veggies. We loved the creamy, flavorful texture and I was surprised how much [...]
  17. [...] I put my thinking cap on and perused my own recipes on my blog and since my Low-Fat Nut-Free Creamy Parsley Sauce has been such a hit with you guys and is potato-based, I knew the cheese would need to have potatoes [...]
  18. You could totally use this to make a Pizza Bianca!!! mmmmmmmm
    • brandi.doming@yahoo.com
      That's a great idea! Totally need to try that!
  19. I had a half can of cannelloni beans I wanted to use up, so added that to the taters, and had no nootch yeast so used miso...success! Thanks!
    • brandi.doming@yahoo.com
      Wonderful, so glad to hear!

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