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!
Prep Time 15 minutes
Servings 3 cups sauce


  • 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


  • 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.

Recipe Notes

*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.