Fettucine Alfredo from the Wheat Belly Cookbook

Here’s a recipe for Fettucine Alfredo from the Wheat Belly Cookbook:

Prep time: 5 MINUTES Total time: 15 MINUTES
Makes 4 servings

Remember: Don’t be afraid of fat! Cheese, butter, and heavy cream shine in this Fettuccine Alfredo, minus the truly unhealthy ingredient, wheat. Surely the kids will eat their broccoli when it’s served along with this pasta dish!

3 packages (7 or 8 ounces each) shirataki fettuccine, rinsed and drained
4 tablespoons butter
1 clove garlic, minced
3/4 cup heavy cream
3/4 cup grated Parmesan cheese
1/4 cup grated Pecorino Romano cheese
1/4 teaspoon sea salt
1/4 teaspoon ground black pepper
Pinch of ground red pepper
1 tablespoon minced fresh parsley (optional)

Set a large pot of water over high heat. Cook the fettuccine according to package directions. Drain.

In the same pot over low heat, cook the butter and garlic for 2 minutes, or just until the garlic is fragrant. Add the cream, Parmesan, Pecorino Romano, salt, black pepper, and red pepper. Cook for 2 minutes, or until heated through. Add the fettuccine and toss to coat well.

Sprinkle with the parsley.

PER SERVING: 350 calories, 9 g protein, 8 g carbohydrates, 34 g total fat, 22 g saturated fat, 5 g fiber, 590 mg sodium

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Comments & Feedback...

    • organicguy

      Health stores carry it. When you open it,it smells bad. Just rinse and cook like noodles. I make curry noodles with it. wildwood foods carry the ones that i see here in canada.

    • Dodie

      I waslooking for a spot to post a comment regarding Pizza Crust II — We tried it tonight & it was just
      AWFUL AWFUL AWFUL — dry – yucky taste — we could taste nothing but the crust even though
      we had lots of toppings & sauce. To Dr Davis — why do you alwasy have flaxseed in most of your b read type recipies???? I know they are good for you BUT — IT IS ALWAYS THE TASTE OF FLAX THAT COMES THROUGH ??????

      • Sula

        Dodie, this is kinda off topic… but.
        Here is a link http://mariahealth.blogspot.ca/search/label/sandwich
        You have to know there are TONS of recipes out there! If you don’t like flax ( I wanna say boo-hoo. But each to their own.) then try something else. Almonds, sunflower seeds, coconut, chick pea ( not so much, but small amounts) chia.
        The recipe from Maria can be made into buns, cinnamon rolls, pizza crust. You may need to try the recipe more than once to get it to work right for you, but she is AMAZING!!!
        People like her and Dr. Davis are saving lives one meal at a time.
        NOW go eat some pizza!

      • linda

        There is a distinct difference in the various flax products currently on the market. I have to agree that I don’t like Bob’s Red Mill Ground Flax – creates a slimy mouth-feel. But I have found Roasted Golden Flax Seeds that are absolutely delicious. Costco carried the brand for awhile – but it’s not there anymore – so I went on-line and found the manufacturer, CanMar, who does sell to the public. I bought the whole seed flax which I can grind myself if the recipe calls for it. But, I’ve found that the seeds don’t need to be ground in the recipes I’ve tried. They have a really nice nutty taste and are slightly crunchy.

  1. Dona cox

    Went to Olive Garden….their Alfredo sauce is NOT gluten free! I ask the waitress about it because I knew that my homemade sauce did not contain gluten, she said she would ask the chef….no answer. Food was poor at best so won’t be going back there.

    • Neicee

      Donna, the only thing I’ve found at Olive Garden that is wheat free are the salads, and you still have to question their dressings if you want something less vinegary than their house dressing. All of their soups, sauces, etc.. are loaded. Haven’t eaten there in years. Do have fond memories of nights curled up into a ball after eating their breadsticks though…. ;)

      • Wheatless in Seattle

        Hi, Neicee.
        I was just there a couple of days ago for an office luncheon. I found 2 dishes that I could have, both on the dinner menu: Grilled Salmon with steamed broccoli or Mixed Grill (chicken and beef) with veggies. I had to ask for double the veggies instead of potatoes, but otherwise I didn’t cause too much of a scene. My co-workers are getting tired of hearing me say, “I don’t eat wheat.” Both dishes are more expensive than their lunch items, but I’m not willing to compromise after being wheat free these past 7 months. I wouldn’t normally go out of my way to go there due to the limited choices, but at least I didn’t have to settle just for the house salad in order to participate in an office function.

        • Sedena

          I was there for dinner a couple of weeks ago and had Venetian Apricot Chicken Grilled chicken breasts in an apricot citrus sauce. Served with broccoli, asparagus and diced tomatoes. I also their mussels for an appetizer. Both were delicious and within WB guidelines. Try it!

      • Boundless

        We just ate at OG today. I had my usual ceasar salad (hold the croutons, don’t let the cook toss on breaded chicken by mistake). My dining partner had the mixed grill. There are a few other items on their GF menu, but several are using GF pasta, which is a carb disasta.

        You receipt will usually have a survey URL, and the dialogs do include a free-form “what could we do better”.

        That said, our server told us that in the 3-4 months that this particular OG has been open, we were the first to even ask for an allergens menu.

  2. We’ve made this recipe and it’s both easy and delicious! The Miracle brand shirataki noodles have become a staple in our house and at our request, both of our health food stores now stock them. We have started using the konjac flour as a thickening agent as well.

    Three weeks ago, I had my normal check up app’t with my chiropractor, told him about your book and he ordered two copies online while I was waiting to pay my bill. Today, I saw him again and not only was he 6 lbs. lighter, but he had more energy than a six year old! He said you provided the missing link! He’s now passing books around to the medical community, sharing books with patients and keeps one copy in the waiting room. He’s considering creating a blog for support for his clientele. The only problem I see is that since adopting this lifestyle, my back doesn’t hurt anymore and I will really miss him!

    • Boundless

      This recipe is rapidly become a regular at our house too.

      > The only problem I see is that since adopting this lifestyle,
      > my back doesn’t hurt anymore and I will really miss him! [the chiropractor]

      As I recently remarked on another thread
      “… appears to be a totally optional ailment caused by an excessively glycemic diet, and probably aggravated by the toxins in gluten-bearing grains.”
      That (or vice-versa) describes about 80% of chronic conditions that modern medicine treats (and almost never cures) these days.

      At some point, health care professionals who accept the reality of low-carb grain-free are also going to realize that demand for their services is facing a material decline. So in addition to the entrenched dogmatists, you can expect some who resist reality to include turf-protectors.

      In the future, if it weren’t for real diseases like H7N9, many doctors might have no work at all. H7N9 escaped from China to Taiwan yesterday, by the way, and seems sure to be coming to a country near you soon.

      • I commented to my chiro that if he kept passing out books, he might lose all his patients…..he replied that if that happened, then it might be time to retire “because this information is too big to ignore”.

        Regarding the new flu strain……I guess that’s another good reason not to buy our chickens from China! But on a more serious note, this dietary lifestyle may offer us protection…..we may become less receptive to ugly invaders!

        • Deb

          What a great guy. I am also finding myself telling everyone I see.

          I am going to purchase 10 books and hand them out to people I think would really appreciate the book but couldn’t afford to buy it.

  3. Is there a place somewhere that explains how to use this website? Or what you are allowed to put in comments and where? I had a question about water retention so I put my question on the Edema page thinking I was keeping your blog organized. But now I wounder sine its an older page it may not get read.

    • Boundless

      I’d suggest asking at

      This is a blog, where the discussion is presumed to be about the base anchor articles. I’m not sure that Dr. D. catches all the Replies, and only he (and whatever admins exist) have the tools to see all recent responses (and not just the last 5).

        • Neicee

          Sula, you’ll be surprised how many old friends you’ll find over there. They are a lot of fun.

          • Sula

            Yes Neicee, It’s like a revolution!
            Thanks Dr. Davis for having this blog, and the Forum. The information is so helpful and inspiring.
            Wheat Belly covers the whole of life; travel, illness, cooking, education, Family, food shopping … O my!
            I am sooooo interested to see where it takes us in the next few years.

  4. organicguy

    I buy my chickens organic. That bird flu will hit us soon in north america. Remember sars in toronto. I live just 5 hours away in ottawa. I hope china gets this under control.

  5. This looks soooo good! However, I have a husband ( who has had a heart attack ), that would never consider having heavy cream on anything. So in my household, I’ve got to fix things that I know are healthy, while also fixing things to his diet plan. He says “as long as the American Heart Association says this or that… “.
    I then tell him there are many studies that have happened since the heart association made those recommendations that debunk a lot of those recommendations, but that the heart association is now stuck with those recommendations because of pressures from other powers that be ( drug companies, etc.).
    But, it just goes in one ear and out the other, so my husband still won’t eat something like an egg with a yolk.

    • Dr. Davis

      If your husband underwent a full lipoprotein analysis, Rita, and not “cholesterol testing,” you would begin to appreciate just how wrong the vilification of saturated fat was.

      The number one cause of heart disease? An excess of small LDL particles. What causes small LDL particles? Yup: wheat, corn, other grains and sugars–but not cream, butter, or saturated fat.

      • Loekie

        Dr. Davis, what do you think about coffee? For me it’s clear, everytime I drink coffee, caffeine free or not, my heartrhythm by night has irregular episodes.
        I like coffee, so I have tried do drink coffee again after a coffee free period of several weeks, but time after time the same result with my heart: it goed irregular. When I don’t drink coffee, ánd I am wheatfree of course, my heart beats perfect.

        • Boundless

          > … what do you think about coffee?
          Dr. D. says:
          “9) Drink coffee–By no means a big effect, else all coffee drink[er]s would be skinny. But 2-3 cups per day of caffeinated coffee, via caffeine and possibly chlorogenic acid (below), can yield a modest weight reduction.”

          Physicians do recommend caffeine reduction in cases of arrythmia, but from some experience with it in the family, cutting coffee may also make no difference at all.

        • Gina

          If drinking coffee causes your heart to beat irregularly, you should most likely avoid caffeine. My brother has some heart issues, and any time he has caffeine he has a heart arrhythmia. I wouldn’t risk it.

        • stephen ottridge

          I stopped coffee several years ago because I had read somewhere it is not good for people with high BP. Now I just drink water and hot tea, no more than 3 cups a day. Mind you if I go to the theatre with my wife I have a sip of her coffee in the intermission for a change, about once every 4 weeks.

          • Loekie

            I have low blood pressure. The problem is when I start to drink coffee, it is difficult to drink no more than one or two per day.
            It is like wheat!

  6. I have discovered shiratake noodles as well…fabulous! Fed them to my husband and kids and they couldn’t even tell the difference. They only come in small packages (two servings) for about $3.50 where I get them. Does anyone know where to get them in larger packages?

  7. Nobelly

    Since the discussion is about food choices on wheat free, i thought some might be surprised (as i was) to learn that peanut manufacturers ( planters included) add potato starch to their dry roasted peanuts. I am getting so sick of reading labels!

    • Sula

      I agree, reading labels sucks…. BUT without them we are blind to what-the-heck is in this anyway??? So we continue to read and guard ourselves from the crap in our food. Even single foods, or what you might think are just individual foods. I wanted some dry cranberries to put in my weekly cake recipe ( Dr. Davis’s yellow cake recipe ) AND the freekin dry cranberries had sugar on them!!!! grrrr.
      So, changed my mind to lemon poppy seed, thanks to the labeling.

  8. 10044

    Dr. Davis,
    is there a limit to consumption of “coconut oil” ? reason I ask is, about a month ago I switched to coconut oil from olive oil, and I noticed all the weight and wheat belly that I’d lost for almost four months by being wheat free, started coming back. Coconut oil is the only thing I added to my diet in substitution of olive oil.

    • organicguy

      I switched from coconut oil to palm oil,after dr.oz had it on his show. It is good for the heart. I still drink natural coconut water,and make curry sauce with organic coconut milk.

    • Dr. Davis

      I can’t imagine that it’s the coconut oil.

      The only time I have encountered failure of weight loss or weight gain from oils/fats are people who have yo-yo’ed weight so many times that they have lost a lot of muscle mass. Is this the situation for you?

      • 10044

        my weight does yo-yo quite a bit, but mostly in the 1-1.5 pound range (plus and minus) every 2/3 days….I stabilized around 133 after 6 weeks of being wheat free from 140… this is now +6 pounds in a month which I’m now back around 138.
        I would not like to think coconut oil has this effect, but what can I do for the muscle mass gain/loss?
        Thanks again Dr.

        • Anna

          You are the experiment, 10044. You need to find out what works for you. I am a pescetarian Paleo;) I love my veggie juices & bowls of berries in the a.m. but thought…tooo many carbs. So I switched to a delicious bed of kale in coconut oil & 2 eggs to start my day. Gained 5 pounds in about 10 days, switched back to my veggie juice & berries & was back down in a week. Tried it with ghee instead of coconut oil, same deal. I’m sticking with my veggie juice & berries for now.

          Take out the coconut oil for a month, see what happens, then try it again. You are the experiment.

          • James

            Lots of fat and carbs are not a good combo in the same meals for a simple reason:

            – fat and carbs are two fuel sources for the body’s energy needs
            – carbs are transformed mostly into glucose, which requires insulin to be transported to the cells.

            So you have two competing fuel sources. But the one immediately available for the body is glucose. Fat in this case will be stored. Insulin will inhibit fat oxidation and promote storage. That is why going very low carb will force your body to switch to fat burning for its daily energy needs. But how low in carbs you can go must be per individual.

  9. Lisa

    Dr. Davis,

    I started Wheat Belly back in September with great results – some weight loss and diminished hunger that is. Ever since I started cutting out wheat, I noticed that I was feeling weak and somewhat dizzy a lot. I also had headaches. I just didn’t feel like I had the energy I used to have. I knew that I had successfully detoxed off of wheat because it had been weeks since I had eaten it. I started eating more fruit and 1 serving of a non-wheat carbohydrate throughout the day (quinoa or sweet potato typically). I exercise almost every day for about an hour and I am on my feet most of the day as I am a teacher. Why do I feel better when I up my carbohydrate intake to around 100 grams a day? I know that this is against what you preach but for some reason, when I cut it too low, I feel like I am running on empty.

    • Boundless

      Did you increase your fat intake when originally dropping wheat?
      Did you cut your carb intake to below 50 net grams per day?
      It sounds like you are still on a highly glycemic diet.

      • Neicee

        Boundless is right. I would add, trying an experiment by eating a small piece of cheese, or drinking a cup of broth with the necessary sodium to make it taste good and see if you don’t instantly rebound.

  10. Cecile S.

    I live on a small Caribbean island where certain food items are unavailable. I bought tofu shirataki and made the above recipe, which turned out great! My husband loved it and his blood sugar the next morning was 117, which is good for him. Should I avoid the tofu due to the soybean?

    • Boundless

      > … tofu shirataki … Should I avoid the tofu due to the soybean?

      Soy is considered a “limited” item in the WB view, see:
      Fermented soy (tofu) is less hazardous than whole soy.
      Non-GMO and organic are attributes to look for.

      That said, in this household, we don’t pay too much attention to whether the shirataki is konjac-based or soy-based.

  11. Gene K

    Dr Davis,

    While I do consume saturated fats, I avoid butter remembering your TYP post that butter has high AGE content. Should some of us avoid butter for this reason, or have you changed your mind about butter?

    Thank you.

  12. Lowell C

    I Haven’t tried recipes but I will look into them.
    I guess my concern is that there are different levels of Organic, approved by the FDA and unfortunately finding GMO free vegetables, and meats is not going to be easy, as natural and unadulterated feed for chickens and livestock would put most growers out of business because there is so little of it left in this country. Most growers buy supplemental feed at the feed store and also pesticides and herbicides so since there are no label warning Such as ie; contains gmo , or on sprays KNOWN to cause cancer in humans Marked plainly and BOLDLY on hardly anything especially on the feed and sprays growers give to their animals or spay on their crops which we later eat. Then there is the herbicides and pesticides that Monsanto and DOW have engineered to be insect resistant by engineering toxins into the seed or seeed seeds that can still grow after spraing roundup not only on the weed but on the very crops we eat. So in the very seeds we plant to grow into the food we eat there are no labeling requirements to say contains GMO seed or if they are GMO free seeds . So even growing our own veggies in the back yard is in question.
    We have very little control over it and GMO tainted food is in nearly everything we eat, and now 2013
    “Monsanto’s man Taylor “RETURNS” to FDA in food-czar role” (Google or Bing searche for this news) Is he going to whistle-blow on Monsanto? Was he on watch and approved all the GMO or advocated for it when he worked there before only to return as a hero at Monsanto Corporate then to leave and take the HEAD OF FDA role oddly timed when once again there is a public outcry about GMO?
    I say we must stop using poisons and herbicides engineered right into our food, or in our food seeds and consequently our animals? Im doubtful Mr Taylor will help us. Only Time will tell.
    So I can stop eating wheat but twhat about the many other additives that are bad for us/me in nearly everything. Currently for me it isn’t feasible to NOT eat something that isn’t contaminated here in the US.
    Carrageenan 2013 | Cornucopia Institute states it is a seaweed that is commonly used as a thickener and has been ruled safe by the FDA but is also a known allergen to humans..causing gastrointestinal problems and more so what gives at the FDA which is supposed to protect us. It’s added as a thickener in our milks,creams, cottage cheeses etc, Daisy Dairy seems to have a handle on it but even its heavy whipping cream still uses Carrageenan. Inst the FDA government branch supposed to be the gatekeeper and interested in maintaining our health? Or are collateral damages and illnesses estimated and if its below a certain number or level it can then be approved or labeled as “safe”? Or perhaps the paranoids are right and our FDA has become a lobbyist dream come true? Sci-Fi channel could do a series on it…. a sci-fi paranoia conspiracy reality come true made for TV series where we are knowingly fed small amounts of something that cause our health issues which in turn generate a plethora of cures and treatments, even alternatives and the health treatments we get have their own demons…stay tuned!
    Yesterday I heard the FDA is allowing farmed Salmon to be labeled as “Wild Caught” I found this article…http://blog.americanfeast.com/2010/02/are_unhealthy_farmraised_salmo.html.
    I’m not sure I have the resources or energy to maintain my job, home and fight the FDA and shop for foods at the farmers market which may be contaminated somehow anyway. ;-( Just because the seed packet didn’t say it wasn’t GMO seed doesn’t mean it isn’t, as we have no labeling law to make the seed sellers or any manufacturers of foods do so. Hunts Ketchup now says GMO free small gains and wheres the proof?
    Its a serious issue and I am fighting to survive in this economy as it is…so now I buy the least contaminated and hope for the best. I cant afford to buy a farm, stop working my current job and grow everything naturally and who’s to say I could read this older article… http://www.shtfplan.com/headline-news/outrage-government-forces-private-citizens-to-pour-bleach-on-home-grown-organic-food-video_11102011….. and this one http://www.examiner.com/article/what-countries-have-banned-gmo-crops
    Sorry for the length of this comment I wish you all good heath, good eating and long life
    Lowell C

    • Dr. Davis

      I hear you, Lowell.

      The farther we are from the sources of our food, the less confidence we can have in its quality. I believe that trying to source food from your own backyard garden is the best solution, followed by sourcing it from local sources, farmers markets, driving out into the country to purchase from the source–short of buying your own farm, I believe that’s the best we can do.

  13. Joyce C

    Hi Loekie,

    Regarding the coffee, I would strongly discourage its consumption if it contributes to arrythmia. Also, it may well not be the caffeine. Years ago, I had anxiety attacks and had to give up coffee. Even decaf would trip the anxiety “buzz.” (But could have chocolate, black tea, even cola without problems.) Coffee beans have alkaloids and I don’t think are is a good understanding of their effects – people mistakenly focus on the caffeine.

  14. Unfortunately I am dairy intolerant, not lactose intolerant. My body just doesn’t like dairy, anything dairy. No cheese, no yogurt, no milk, no sour cream, no ReddyWhip (boo hoo), and no cream cheese. I really miss my fettucine alfredo, mac and cheese and broccoli with cheese sauce. Is there any substitutes? Meat and veggies and nuts and fruits are okay, but sometimes you just need some go ole southern comfort food.

    • Barbara in New Jersey

      Why don’t you try paleo web sites for recipes using coconut and almond milk. They don’t do dairy.

    • Dr. Davis

      Yes, coconut milk is the most versatile dairy replacement. My wife is also miserably dairy intolerant and we use coconut milk for plenty of recipes.

      The best is canned, not carton, as the canned is thicker. Emerald Forest is also BPA-free.