Cooking · Dinner · Pasta · Savory

Lactose-Free Alfredo Sauce

I’m obsessed with The Hunger Games. So much so, I’ve read all three books in a week. And have neglected all things that weren’t completely necessary.I still went to work and rehearsal, but forgot about things like cleaning, cooking and laundry. I’ve wasted groceries because I’ve been too absorbed in reading to actually cook the food I took out of the freezer. Just a side note: I only have these groceries, because I went quickly to the store between book 1 and 2.

Anyway, I’ve already said how much I hate wasting food. Even if it was because of my love for a new book. On Thursday night, I went to see the movie Hunger Games. Determined  not to waste anymore food (or eat out…again), I set to making something edible before the 7:50pm showtime. It needed to be fast and it needed to be from food I already had. After staring in the depths of my fridge for far too long (I was on time limit, but indecisive…not a good combination for efficiency), I pulled out broccoli, parmesan cheese and cream. I had parmesan because I’d made pesto (Parmesan is one of those cheeses that is naturally lactose-free because of its aging process). I had cream treated because I was going to make butter (I didn’t get to butter, because, well because I was too busy reading). I went to my pantry, and had the remnants of spaghetti and spaghettini.

I boiled the pasta, tossed a quick Alfredo sauce together, and roasted the broccoli. All in all, it was a very tasty meal that was quick and even had vegetables in it. After the movie, I was reflecting on the differences between it and the book while doing dishes. I realized the pasta meal was particularly satisfying because it’s not something I could have eaten out. I had to make it myself. And if I’m honest, I liked it because it kind of felt like I was in the Hunger Games – you know, foraging for my own food…in my pantry. Ok, so not exactly the same, because I didn’t forage in a forest or the arena. Or really forage at all. I’m so absorbed in these books, everything relates back to them. I’ve even related report cards back to the Hunger Games.

Lactose-Free Alfredo Sauce

Yield: 2 servings

Prep Time: 5 minutes | Cooking Time: 10 minutes


1 tsp lactose-free butter or vegan margarine
1 cup lactose-free heavy cream (I wouldn’t recommend the fake whipping cream – it’s sweetened and filled with mystery ingredients)
1/2 cup grated parmesan
1 tsp crushed garlic (about 1 clove)
1/4 tsp white pepper
1/2 tsp salt


1. Heat the cream in a saucepan until at a gentle boil.

2. Add the remaining ingredients. Continue to heat until the cheese has melted and the cream has reduced. You want a thick, smooth sauce.

3. Toss with fresh pasta. Top with black pepper and more parmesan.


12 thoughts on “Lactose-Free Alfredo Sauce

  1. I wonder if you realised that you failsely wrote lactose free as you have put that the recipe needs Parmesan cheese… That’s just stupid. Don’t be a dick

    1. Parmesan cheese has only 0.0-3.2% lactose, as opposed to other cheeses that can be up to 5% lactose. Hard, very aged cheeses are a good choice for a lactose-intolerant person. I don’t feel that I wrote anything false in my post. I believe you’re the one being a dick.

  2. We’ve also found that 1 cup lactose-free whole milk (easier to find) slowly heated in a saucepan with various cheeses and 2 Tbsp starch makes a wonderful creamy base that easily fools the most discriminating. We’ve used this basic formula for mac and cheese, and even fondue – yes, fondue. (I don’t use margarine, but clarify my butter to lessen the lactose content significantly, as I sure wouldn’t want to be a dickcake!) In our house, the pasta is also gluten-free because of celiac (we’re so not glutards), and tonight it’s going to have salmon meatballs in it, because it’s fresh, and you can only eat so many fresh salmon steaks. Our house rules require that lactose-free and gluten-free do not taste like crap. Thanks beesadventures for the push to try this!

  3. Beesadventures is right regarding Parmesan cheese. Do a search on lactose free cheese. Ii found a link recently that states hard cheeses such as Parmesan, Cheddar, Asiago, Gouda & Jack are great for lactose intolerant people.

  4. Thanks for this recipe!
    Unfortunately I wont be able to use parmesan cheese at all cause we have an allergy situation not an intolerance, However, there are lactose free cheeses out there and i’m not upset that parmesan cheese won’t be in my belly.
    I agree that you were NOT being “a dick”
    Us people folk have the ability to think for ourselves and substitute ingredients if they don’t work for us. So again, Thanks a bundle 🙂 dinner will be delightful.

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