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Avocado Alfredo Pasta

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!

Avocado Alfredo - low in calories and surprisingly high in protein, can be made in under 20 minutes from start to finish!!! https://chocolatecoveredkatie.com/2015/09/17/avocado-alfredo-recipe/ @choccoveredkt
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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.

A low-calorie & meatless meal that’s surprisingly high in protein… SO rich and creamy, and can be made in under 20 minutes, from start to finish! https://chocolatecoveredkatie.com/2015/09/17/avocado-alfredo-recipe/
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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.

A low-calorie + meatless meal that’s surprisingly high in protein… and can be made in under 20 minutes, from start to finish! Get the recipe: https://chocolatecoveredkatie.com/2015/09/17/avocado-alfredo-recipe/
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Plus, they are low in sugar and high in fiber!

avocado alfredo recipe

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.

Creamy Secretly Healthy Avocado Alfredo Pasta Sauce Recipe
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Avocado Alfredo Pasta

A creamy avocado Alfredo sauce recipe for pasta or veggies, with no heavy cream or dairy.
4.89/5 (37)
Total Time 15 minutes
Yield 1 1/2 cups

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

Leftover avocado? Try this Avocado Salad Recipe.
 
 

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kathy patalsky

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4.89/5 (37)

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Published on September 17, 2015

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Chocolate Covered Katie is one of the top 25 food websites in America, and Katie has been 
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ABC's 5 O’Clock News. Her favorite food is chocolate, and she believes in eating dessert every single day.

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84 Comments

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  1. Mary says

    Dear Katie,
    Please Tell us what YOU use in these choices!!! What is the result in your photo?
    What “milk of choice” did YOU use?
    What oil or buttery spread did YOU use?
    You cant show a photo and talk of how awesome it is without saying exactly what YOU used! Everyone is aware they can susbstitute things wherever they want. If you are going to have a blog of your favorite recipes– enough already of “milk of choice”, “oil/fat of choice” “pasta of choice” —- that is NOT portraying your authentic recipe!

    • Lindsay says

      Lol calm down. I don’t think the type of butter or milk makes a difference in how pasta looks. Also linguine noodles pretty much all look the same, at least all the ones I’ve seen. She also says what milk she uses in the nutrition link anyway.

      • anon says

        I think most readers prefer the way she has it because not everyone has Silk almond milk or not everyone wants to use daiya cheese, etc. This way it is less exclusive, especially also to international readers who might not get those brands.

      • Mary says

        Lol. Lindsay, i seem upset bec I really like most of her PHOTOS for her recipes — but she does this always and it isnt accurate. With each “different choice”— unfortunately the type of milk, and most importantly the type of flour, ALWAYS brings absolutly different results- even if slight. Baking and cooking is actually a science and with a slight variation it definetly turns around the end product. All I am asking for is if you are going to show a delectable photo- tell your readers exactly what YOU did. Not all the “choice” options– bec bakers and cooks will do that on their own anyway!

    • Anna says

      There’s a nicer way to ask questions. No need to be so rude to a person who’s nice enough to give out these recipes for free

    • Anon says

      Hi Mary. I’ve been following her blog for a long time now and have learned quite a bit from her references of what can and can’t be substituted in these recipes. She’s also stated in comments many times that anything she puts in the ingredient listing is a variation she’s actually tried and worked or something that readers have tried and mentioned worked. I love the choose-your-own-combination way she’s put these recipes out there and there are a LOT of her readers that agree with that. I’m sorry that you don’t feel the same way, but I hope that you can come to appreciate it. 🙁

      • M3ow says

        I would have to agree with Mary. I have tried some of her recipes with what I have on hand and my cakes have been flat or gross. In the same respect, I have LOVED many recipes. Katie should post what she uses and then state that you can make substitutions. My recipes have only worked when I used exactly what Katie used. Logic.

        • Carl says

          This is especially true in baking! It has long been said that cooking uses recipes (with quite a bit of room for variation), while baking is done with formulas. If the ratios are not adhered to, the results will be disastrous. Even something that appears to be simple (i.e., the fat/water content in European butter vs. domestic butters can vary widely) can have a huge impact on the result.
          On a more positive note, I GREATLY appreciate that almost all ingredients include the weight. If I learned nothing more as a typical “know-it-all” teenager those three summers I worked with my father in a professional kitchen was that the only way to assure consistency is by weighing the ingredients.

    • Jules says

      I fully agree with you Mary. I do like that Katie gives you the “of choice” option when available, but it would be useful if she would say what she used exactly. Who knows, maybe using soy milk over skim milk will result in a different textured or a slightly off tasting sauce. Even though you can substitute these ingredients, I want to know what she uses so I can get the closest product to what I see pictured. Because it is true, if you don’t know what exact milk or flour is in a recipe you could end up with an unpleasant product. For example in cake recipes, the type of flour used is always stated. Substituting all purpose flour for self rising will make a dense cake, i.e. not what you were intending to make. True, it is not that big of a deal and most likely will not make a big difference, but it would be appreciated if Katie could specify her ingredients more clearly.

  2. Zuleyka says

    Whao this is just what I needed I have ripe avocodo in my kitchen and didnt know what to do with it. But now I know(:
    Thanks to you (:

  3. sarah says

    We just had unhealthy shrimp alfredo last night so I’m very excited to try out your recipe and fool my boyfriend that eating healthy can taste delicious too. By the way, I have your cookbook and have made the black bean brownies- yummy- and fooled my family. Keep up the good work.

  4. Jan says

    It’s so cute that you say you go through at least one avocado a week, I go through at least six! I’ll try this with zucchini noodles, thank you!

  5. Cordelia says

    It looks delicious, buuut… Avocados make me gag. You say that they make it delicious, but does that mean you can taste the avocado, or does it just give it a bit of creaminess without the flavor? Sorry if that’s a stupid question, the recipe looks great otherwise!

    • Chocolate Covered Katie says

      I’m trying to think from an avocado-hater’s perspective… Possibly you taste the flavor somewhat if you don’t add any nutritional yeast/cheese, but if you do add any sort Parma or melt in some cheese-type shreds, that should take away any avocado taste completely.

  6. Amy says

    For the mashed avocado, you give a 2/3 c. measurement, and a weight measurement. Approximately how many WHOLE avocados yield 2/3 c. mashed avocado?

    Also, how well do leftovers keep (even if for only a day)?

    Thanks!

    • Chocolate Covered Katie says

      Leftovers keep well, but–just like guacamole–they do turn less green. As long as you’re not serving them to dinner guests, leftovers are great. It’s a little over 1 large avocado. A large avocado has around 1/2 cup flesh.

  7. Mariana Sarceda says

    Thanks for sharing this inspiring recipe! I’ve been trying to introduce more avocado to our family menu as I know it’s full of nutritional benefits but I’ve always find it hard to know where to use it. I was planning to make some pasta today so I’ll definitely give yours a try.

    5/5

    5/5

    • Anon says

      Black bean pasta is pasta made with black beans. There are other pastas made of corn, rice, quinoa, etc. This is just another variation. I’m guessing black bean pasta has a stronger flavor, though, but I haven’t tried it yet.

  8. Katie @ Beyond the Clothing says

    My favorite market has avocado on sale this week. Yay! an excuse to go buy more. This looks delish, I love the idea of having a healthy alternative to cream sauce. Alfredo is one of my biggest comfort foods. Thanks for giving us a new way do indulge.

    xoxo
    Katie
    http://beyondtheclothing.com

  9. Shell says

    This recipe has me intrigued and I am keen to try it and hope that non-vegan ingredients works out like yours did.

    Can I add that your website seems a bit messed up? Formatting is all funky…

  10. Rosario says

    Looks wonderful. I would like to blend this at home then take it to work and microwave it. Any knowledge on how it will microwave?
    Thanks!

  11. Bethany says

    I love the look of this recipe, especially since I’m literally addicted to avocado! I’m a uni student so it’s great how quick and easy it is too. I can’t wait to try it – thanks for sharing!

    Bethany | curlyandowrdy.blogspot.co.uk

    5/5

    5/5

  12. Brenda says

    My youngest son saw me printing your recipe for Avocado Alfredo Pasta and asked what it was. I told him I was making something new. He replied, “Is it from Chocolate Covered Katie?”. “Yes”, I told him. “Well then it HAS to be good!” We all LOVED this recipe! It is comfort food at its finest and SO creamy and good for us! And, we also agree that the Chocolate Mudslide from your recipe book is AMAZING! We have it about once a week or sometimes more! I think my husband would drink it every day if I made it that often. 🙂 Thank you so much for all you do Katie! You are a HUGE blessing to our family!

    5/5

    5/5

  13. Tina says

    Katie, as always, your recipes never fail! We had this tonight…..all I can say is we fought over who was going to lick the pan….I totally won FYI 😉 this was amazing, thank you!! I also cannot believe I haven’t made the mudslide recipe from your book! I am trying that tomorrow, can’t wait!

    5/5

    5/5

  14. Pottedfern says

    I made this the other day!! It’s pretty tasty. I used rotini (spiral) brown rice(? or was it quinoa?) pasta but I feel like it would have tasted better if I used spaghetti or linguine like you did xD… It was good but I added extra salt (even though I know it’s bad to do that…). The nutritional yeast is a must to add cheesy flavor; I would have added parmesan but I didn’t have any ¯\_(ツ)_/¯
    I’d make it again! Next time I’d add parmesan cheese.

    5/5

    5/5

  15. Melissa says

    This looks really good! How many servings is this intended to be? It’d be really helpful to have the yield/serving information — for this recipe and all of your others.

    • Unofficial CCK Helper says

      Serving size is usually listed in the recipes right under “time” but when it’s not, it’s always mentioned in the nutrition fact link. Hope that helps!

  16. Diana says

    I definitely would recommend using a blender for the sauce. I didn’t, and it had a lot of lumps in it. My sauce also didn’t get very thick. Overall, I thought the sauce had a very unique flavor. I have never tasted anything quite like it. I’m not sure if I’ll be making this again, but I’m glad I tried it. If I do make this in the future, I might add more spices to the sauce.

  17. Anika says

    I am not vegan or vegetarian, so I’m thinking of adding an egg to the sauce to make it even creamier and extra protein like you do in old fashioned Mac N cheese. What do you think of that working?

  18. katy says

    my kids (all 6 of them) said ‘can we have this every night?!?!

    thx for the hit! it’s hard to get something EVERYONE likes that is meatless 🙂

  19. Sarah says

    Hi Katie, I finally got to make this recipe which I was hoping to since a very very long time.. As soon as I made it, I had one hot serving and it tasted fine.. Delicious and smokey.. But as time passed by (one hour and up), the entire thing got bitter and worse that I literally had to discard it all. I feel very bad about that.. I don’t understand what went wrong.. Any idea?

  20. Olivia Rose says

    This recipe is amazing!!! I just tried it out tonight, and the sauce was like heaven ? I couldn’t stop eating it and I think I could have finished a whole bowl of sauce and the entire pound of pasta if I hadn’t stopped myself! I also think this could be a good Halloween recipe because the color of my sauce was a vibrant green and I used black bean noodles, so it sort of had a Frankenstein look. Thank you so much, Katie! Your recipes never cease to amuse and inspire me ❤️

    5/5

    5/5

  21. Lily Fong says

    Thank you for posting this recipe! My 3 year old and 10 month old both loved it. The only change I made was I used Stelline Pasta for the kiddos. Super fast and MUCH healthier. Thanks again!

    5/5

    5/5

  22. Iris says

    OMG – this was rich and delish! I did add a bit of spice to the sauce and sauteed some onions, garlic & mushrooms before adding zoodles to that mix. Made the sauce, put it together – and wow! Thank you, Katie!

    5/5

    5/5

  23. victoria says

    Love your recipes, will be making the spaghetti squash tonight with avacodo creamy alfredo sauce on mixed veggies to put onto squash.

    5/5

    5/5

  24. Hailey Alena says

    Omg!!! Only had sweetened vanilla soy milk on hand and used it, and it actually turned out AMAZING! I think the sweetness gave it that little kick that aldredo generally has. Amazing recipe, highly recommend!!!

    5/5

    5/5

  25. ernie says

    how do you know what the nutrition is on your recipes Irecipes am a DIABETIC , so i wonder , how they determine the values. Your recipes are great ,just curious that’s all. If i was 50 yrs younger i would marry you, my lost !

  26. Christopher Carpenter says

    I tried this with an unripe avocado today. I had hoped that if I blended it long enough it would be okay. Definitely wait until that avocado is ripe because take it from me, it doesn’t work if it isn’t!
    LOL

  27. Fay says

    Hi has anyone tried freezing this? Also how long would it keep in the fridge? Going to make it now for work lunches 🙂

  28. Wendy says

    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

  29. Laura Knightley says

    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.

  30. Cynthia says

    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?

  31. Priscilla says

    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.

  32. María Cruz says

    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!

    • Jason Sanford says

      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!

  33. Anonymous says

    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!

  34. Sheri says

    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!

  35. Lea says

    Loved this recipe! I used half the amount of the ingredients for a big single serving and made it with coconut milk, olive oil and added some chickpeas to the sauce for extra protein. Yum!!

  36. Danielle says

    This recipe was very tasty! I used almond milk for the milk choice, avocado oil for the oil choice, and edamame and mung bean pasta for the pasta choice. It was great. I will make it again.

  37. sam says

    Made this for dinner tonight w my own spin (sauteed garlic instead of garlic powder, added sauteed mushrooms, tons of nutritional yeast) and it’s the tastiest thing I’ve cooked so far in my vegan journey. It’s going to take a lot to keep me from making this every night!!!

  38. Kat says

    Do you think adding ( a tsp? of) lemon or lime juice would help it keep its color longer?
    ( It works… sometimes… for guac…)

    Cannot wait to try!?

    • Kat says

      Ok tried it, yum!?
      I did not quite have the ingredients, and had to substitute for several allergies, so this how I did it.
      Replaced the garlic with onion powder.
      Used the pasta water instead of milk ( used Tinkyada gf noodles, and used between 1 1/2 – 2 cups pasta water).
      Added 1/4 tsp smoked paprika. ( Everything is better with this. 😉
      I may have added 1/8-1/4 tsp pepper.
      Used earth balance for butter.
      I think I ended up adding 4 tsp- ish of lemon juice.
      Would have used lime, but only had lemon.
      Used Pink Himalayan salt.
      Only had 1 mini avocado, may have been half a cup mashed.
      Peeled & pitted avacado, squirted with juice, mashed finely with fork, added spices and butter, mashed some more, slowly added not noodle water and whisked together. Then added to sauce pan to heat. It really didn’t thicken, oops! Forgot something important!
      While I heated the water for the noodles, I cut up 2 small chicken breasts and sauteed them. Set the chicken aside, but saved/ used about 1/4 cup of the resulting chicken fat ( with olive & canola oils from cooking the chicken in) in the avocado sauce.
      Ok, heated sauce while continuing to whisk, simmered for a while, really wasn’t thickening and did not want to wait. Added the chicken and noodles to the pot, then added about 1/4 cup of mayo and stirred all together. The mayo helped the slightly thin sauce stick to the noodles.
      It was really good!
      Ps. Even several days later it was STILL green!?
      Mmmmmm!

      • Kat says

        Whoops! Used 1/4 cup nutritional yeast. Whisked in after adding some of liquid to avocado mix and before heating.

  39. Alekhya says

    Can I use bananas instead of avocados? I would like to use uncooked noodles and parmesan cheese for the yummy, luscious flavour!!!

  40. Molly says

    This was very tasty. I added lemon juice and extra spices and topped it with mushrooms, broccoli, and tomatoes. I used whole wheat spaghetti which had a nice texture for this sauce.

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