One Pot Alfredo Beans (High Protein) are the kind of cozy, low-effort meal I make when I want something creamy and comforting but still nourishing. This one-pot recipe simmers cannellini beans in a garlicky creamy sauce until thick and saucy. It’s simple, satisfying, and perfect for an easy weeknight dinner thats packed with protein, fiber and veggies.
I am a huge bean fan! For more yummy bean recipes try my butternut squash ricotta beans, spinach artichoke beans or my lemon parmesan white bean stew.
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Why you'll love this recipe
Cozy + comforting. Creamy cannellini beans simmered in a rich, garlicky creamy sauce feels indulgent.
Wholesomely creamy. Whole milk, parmesan, and the beans’ natural starches create a thick, luxurious sauce without heavy cream or flour.
Simple + one-pot. Comes together in one skillet with minimal prep and easy cleanup.
Nourishing. Packed with protein, fiber, and greens for a cozy meal that still feels balanced.
Ingredients for gluten free alfredo sauce without flour
- Butter – adds richness and helps build the base flavor
- Shallot – mild and slightly sweet for depth
- Garlic – savory and aromatic (adjust to taste)
- Salt – enhances all the flavors
- Black pepper – enhances flavor
- Italian seasoning – brings an herby, cozy flavor
- Bone broth – adds depth and richness (vegetable broth works too)
- Whole milk – creates a creamy, luxurious texture
- Parmesan – salty and umami-rich for a savory finish
- Lemon juice – brightens and balances the creaminess
- Kale – adds color, nutrients, and texture
- Cannellini beans – adds fiber, protein and vitamins - beans also help to thicken the sauce.
See the recipe card for full information on ingredients and quantities.
Substitutions for whole milk alfredo sauce
- whole milk - I believe full fat coconut milk could work as a sub but please do not use any low fat milk!
- shallot - sub in ½ of a finely chopped onion.
- kale - any greens work here, spinach, chard, etc.
Step-by-Step Instructions
- Step 1: Cook shallots and garlic.
- Step 2: Add all ingredients except for kale and bring to a simmer.
- Step 3: Fold in kale.
- Step 4: Serve and enjoy.
Storage instructions
You can store the extra beans in a sealed container in your fridge for up to 5 days.
Recipe Pro-Tips
Please do not sub out the whole milk for a low fat milk or a dairy free milk. This will ruin the recipe. The only dairy free milk I think would work would be full fat coconut milk.
The beans will thicken up a bit as they cool so do not be concerned if they look thin at the end of cooking.
Be careful not to boil the milk as this will break it.
Recipe FAQS
I do think you could use vegan butter, coconut milk and vegan parmesan but I have not personally tested.
Beans, milk, parmesan and bone broth all add protein to this recipe.
Yes - just use vegetable broth instead of bone broth.
Other cozy high protein dinners
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One Pot Alfredo Beans (high protein)
Equipment
- 1 skillet
Ingredients
- 2 tablespoons butter
- 1 finely chopped shallot
- 4-6 cloves minced garlic adjust to your garlic preference - I used 6 cloves
- 1-2 teaspoons salt adjust to your saltiness preference
- ¼ teaspoon ground black pepper
- 1 teaspoon italian seasoning
- 1 cup bone broth sub vegetable broth if desired
- 2 cups whole milk DO NOT use low fat milk, coconut milk can work as a dairy free sub
- ½ cup grated parmesan
- juice from ¼ lemon
- 2 cups finely chopped kale you can omit this if desired
- 3 cans Cannellini beans - drained
optional toppings and sides
- crushed red pepper flakes
- toasted sourdough optional but recommended!!
- fresh chopped basil
Optional cashew pesto
- ¼ cup cashews
- 2 tablespoons olive oil
- 2 tablespoons water
- 1 clove garlic
- 3 tablespoons parmesan chunks
- juice from ½ lemon
- pinch salt/pepper
- 1 cup fresh basil
Instructions
- Heat butter over medium heat until melted. Add garlic and shallot. Cook for 5 minutes.
- Add all remaining ingredients to the pot except for the kale, stir to combine. Bring to a simmer - being careful not to boil. Simmer for 10 minutes.
- Mash about ¼ of the beans using a potato masher (a jar or spatula would also work). Simmer for an additional 5-10 minutes.
- Turn heat to low, add kale and stir to combine until wilted. Turn off heat and let beans cool for at least 5 minutes, they will thicken as they cool.
- If you are making the pesto, add all pesto ingredients to a food processor and process until smooth. Stop to scrape the sides down as needed.
- Top beans off with pesto and red pepper flakes if using, serve and enjoy.
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