3 Healthy Dairy-Free Pasta Sauces To Try Tonight! - Medshield Movement

3 Healthy Dairy-Free Pasta Sauces To Try Tonight!

These healthy, dairy-free pasta sauce recipes are quick, easy and will help you shake up that weekly dinner routine.


These dairy-free pasta recipes make enough for one portion. Double up and you have some for work the next day!


Healthy Pasta Sauce 1: Dairy-Free Alfredo


1 clove garlic

1 punnet brown mushrooms, sliced

2 tsp olive oil

2 chicken breasts

5 to 6 large baby marrows

2 TBSP coconut cream

Dried chilli flakes

Salt & pepper to taste


1/ Heat a large pan until very hot, then add the garlic, mushrooms and 1 tbsp olive oil. Sauté until slightly golden.

2/ Slice and sauté the chicken breasts in the rest of the olive oil.

3/ Using a spiraliser, make courgette pasta (you can also buy courgette spaghetti from Woolworths).

4/ In a bowl, mix the mushrooms, chicken, coconut cream, chilli flakes and salt and pepper together. Toss with the courgette spirals.


Healthy Pasta Sauce 2: Puttanesca


1 clove garlic

1 red chilli

1 TBSP olive oil

5 to 6 chopped anchovies (optional)

3 TBSP caper berries

1 tin chopped tomatoes

Spaghetti / pasta of your choice

15 kalamata olives, pitted and chopped

Salt & pepper


1/ In a large pan, sauté the garlic and chilli in the olive oil.

2/ Add the anchovies and caper berries and cook for another minute.

3/ Add the tomatoes and cook for a further 10 minutes until slightly thickened and reduced. In the meantime cook your pasta.

4/ Toss in the olives, seasoning and some of the pasta water to loosen. Add in the spaghetti and stir until well-combined. Serve immediately.


Healthy Pasta Sauce 3: Avo Pasta Salad


12 rosa/ baby tomatoes, quartered

Handful of olives, pitted, chopped

½ an avocado, sliced

1 cup gently steamed spinach

Chilli flakes

Salt & pepper

Fresh lemon

Pasta of your choice (we recommend penne)

Fresh basil


1/ Place the tomatoes, olives, avo, spinach and chilli in a large bowl. Add the seasoning, lemon juice and olive oil. Add the cooked pasta and toss together until coated.

2/ Serve with fresh basil leaves.


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