As soon as you taste it, you’ll swear this creamy avocado alfredo sauce must be made with a ton of heavy cream… But there’s actually NO heavy cream in the entire recipe!
♥ It’s a low-calorie meatless meal that’s surprisingly high in protein and can be made in under 20 minutes, from start to finish.
For the past two years, I have been so in love with avocados.
I will go through at least one a week, mashing and spreading on tortillas, scooping them straight from the skin, or adding them to everything from Avocado Smoothies, to Avocado Mayonnaise, to Avocado Chocolate Mousse.
Avocados have a thick and creamy texture that lends itself so well to both sweet and savory recipes, and they’re a fantastic healthy replacement for heavy cream.
Very low in saturated fat, avocados are an excellent source of the good monounsaturated fat that—when eaten as part of a healthy diet—has been shown to lower one’s risk of both heart disease and cholesterol.
And if you’re worried about the calories in avocado, numerous studies have shown that people who eat them as part of a balanced diet feel more full after a meal and can actually end up losing weight.
That doesn’t mean avocados are only for people interested in weight loss.
These nutrient powerhouses offer almost 20 vitamins and minerals to everyone, including Vitamin K, Vitamin E, folate, copper, and potassium.
Plus, they are low in sugar and high in fiber!
Replacing the heavy cream in traditional alfredo sauce with avocado is not only a much healthier choice, it also happens to be delicious!
You’ll want to eat a double batch of this avocado alfredo for sure.
Here Are 12 More Vegan Pasta Recipes
Avocado Alfredo Pasta
Ingredients
- 1 cup milk of choice
- 2/3 cup fully mashed avocado (160g)
- 1/4 tsp garlic powder
- 1/2 tsp salt, or more to taste
- 2 tsp oil or buttery spread – adds richness and helps sauce adhere to pasta but can be omitted
- 8 oz uncooked noodles OR spaghetti squash, black bean pasta, steamed veggies, etc.
- nutritional yeast or Parmesan, such as vegan parma, for serving
Instructions
- Whisk the first 4 ingredients and optional oil in a small saucepan. (For a smoother and creamier sauce, blend or use a hand blender to blend until smooth.) If making pasta, bring a separate pot of salted water to a boil. Once boiling, cook pasta according to package directions. Drain fully (do not rinse with water), then set aside. Heat the first small saucepan until sauce thickens and begins to boil, then stir in the pasta and remove from the heat. Serve immediately, sprinkling with nutritional yeast or Parmesan if desired.View Nutrition Facts
Notes
More Healthy Recipes:
If you haven’t seen the articles going around facebook yet, trust me… you do NOT want to know what is in a Starbucks Pumpkin Spice Latte.
Make your own healthy pumpkin spice latte at home with just a few all-natural ingredients, nothing artificial and no high fructose corn syrup.
It is really easy and tastes delicious!!!
Vegan Breakfast Recipes (50 Recipes)
I’ve become addicted to this very quick meal/supper/side dish… and I never enjoyed avocado raw sliced. Maybe my taste buds have changed, but this is truly creamy and delicious. Even dished up to the hubs and he loved it but I didn’t tell him it was his hated avocado either. Sneaky is good because he is fussy (20 years ago I served him a dish of dirt from the garden when he replied ‘whatever’ for dinner. Fuss pots and whatever make my blood boil 🙂 Still, he’ll try anything now! This hits my yummy spot and I’ll be looking forward to eating all these nutritional benefits in your other avovado based recipes. Converted avocado lover! Thanks x
I want to thank you for posting this versatile and delicious recipe. I made this for dinner tonight and LICKED the blender clean…and then of course I washed it with soap and water.
My very picky 20 year old son, who always questions what he is about to eat, ate 2 bowls of spaghetti squash with shredded chicken and this sauce. My somewhat picky 8 year old daughter did not want to eat it, but did and finished it. The rest of my family also enjoyed it, making it a new “regular” in our weekly rotation.
Thank you, very much.
Which avocado do you use? There is the green peel that is larger and there is the black peel that is smaller, that is the one I get, but if you use that one what do you use the green peel one for?
I don’t think it matters, but I used the black peel avocado.
Add lemon juice trust me!!!!! It needed something couldn’t quite put my finger on it. But lemon juice really gave it flavor. Some red pepper flakes too.
Hi! How many people does this recipe serve? I would like to make this tonight for my family. We are 8 adults and 1 child. Thank you!
8 oz pasta usually serves 3-4 people. A serving according to the USDA of pasta is 2 oz. So this would be 3-4. Hope that helps!
We made this tonight and added black pepper…seemed to really highlight all the flavors like alfredo from a restaurant!! Served over spaghetti squash per your post of baking guidance and was wonderful!
We have also tried your banana muffins WITH the mini choc chips, yummy and super filling!
Actually the squash and alfredo were super filling too…very thankful for completely satisfying and healthy meals!
OOOHh KATIE! LOVED IT! It looked so cute and green, I added zucchini and spinach to it> I used GF shell pasta and a clove of real garlic instead of powder. YES! Yes! MMMMM….. thanks for the wonderful idea! Love your blog!
I literally love this recipe more than anything! I cannot wait to make this recipe again! Thanks!
I wonder if you can store this pasta if there are leftovers? My guess is no because the avocado would turn?
LOVE YOUR RECIPES!, ESPECIALLY THE ONES WITH AVOCADO & NUTRITION YEAST., TRYING TO DO A PALEO AIP CLEAN TYPE OF DIET.