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 and will go through at least one a week, mashing them 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, to one of my favorite recipes in the Chocolate Covered Katie Cookbook—The Chocolate Mudslide.
(Seriously, if you have the book, run to the kitchen and make that recipe right away!)
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 losing weight. 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.
Avocado Alfredo Pasta
Here Are 12 More Vegan Pasta Recipes
Avocado Alfredo Pasta
Print This Recipe
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.
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It is really easy and tastes delicious!!!
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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
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
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
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
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
Jen says
I don’t know what I did wrong, but it came out really salty 🙁
A H says
I’ve not had this problem. Maybe there’s mis-measurement in your preparation?
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 !
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
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 🙂
Mary Lou says
Sounds delicious! Can yogurt be substituted for the milk?
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
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.
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?
Jason Sanford says
I don’t think it matters, but I used the black peel avocado.
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.
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!
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!
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!
Autumn says
I literally love this recipe more than anything! I cannot wait to make this recipe again! Thanks!
Anne says
I wonder if you can store this pasta if there are leftovers? My guess is no because the avocado would turn?
KELLY says
LOVE YOUR RECIPES!, ESPECIALLY THE ONES WITH AVOCADO & NUTRITION YEAST., TRYING TO DO A PALEO AIP CLEAN TYPE OF DIET.
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!!
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.
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!!!
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!?
Jason Sanford says
Sounds like it would work!
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.
Kat says
” …slowly added HOT noodle water… ”
Spellcheck, gah!
Jason Sanford says
Hahaha autocorrect is the worst! Your version sounds really good.
Jason
Alekhya says
Can I use bananas instead of avocados? I would like to use uncooked noodles and parmesan cheese for the yummy, luscious flavour!!!
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.