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Avocado Pasta Recipe (Recipe And Cooking Tips)

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Avocado Pasta Recipe (Recipe And Cooking Tips)

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Inspired Taste - Easy Recipes for Home Cooks

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Avocado pasta is quick, easy, and dairy-free. You only need 15 minutes and a fork to make the creamy avocado sauce (no food processor is required). Jump to the Avocado Pasta Recipe or watch our quick recipe video showing you how to make it.

Watch us make the recipe

How to make the best avocado pasta

It's hard to believe, but you only need avocado for the creamy avocado sauce. No butter or cream, just avocado! I love how easy this pasta is and the fact that I can make it in less than 15 minutes is a real bonus, especially during the week. We love this recipe so much that we've even made a version swapping sweet potato noodles for the pasta.

What you'll need

The ingredients to make avocado pasta are simple. Here's what I use to make it:

Whatever pasta I have in the pantry.

A tomato, which adds some color and freshness.

Sliced green onion (scallion) and garlic.

Ripe avocado

Lemon juice or when I'm out of lemons, lime juice.

Salt and fresh ground pepper

The (easy) steps for making it

The great thing about this avocado pasta recipe is that in the time the pasta takes to cook, you can make the creamy avocado sauce.

Step 1: Add avocado to a bowl and mash with a fork until creamy. You can also use a food processor, but we hate cleaning it, so a fork is our go-to. For the best, creamiest avocado sauce, use a ripe avocado. An avocado is ripe when it gives slightly when squeezed. You can see our tips for buying avocados here.

Step 2: Add fresh garlic, lemon juice, salt, and pepper. Since we add raw garlic to the sauce, I use a microplane to grate the garlic. This way, it's grated into extra small bits. If you don't have a microplane, simply mince the garlic, but make sure you mince it finely.

Step 3: Add a bit of the hot pasta water. This turns the avocado mash into a sauce.

Adding a little hot pasta water to mashed avocado turns the mixture into a creamy sauce that will coat the pasta.

Step 4: Stir in the chopped tomatoes, sliced green onion, and cooked pasta. After a good toss, the sauce will coat the pasta - if you need too, you can add a little more water to thin things out a bit.

If, after adding the pasta, the sauce isn't coating the pasta, add a splash more of the hot pasta water and toss.

That's it! Your very own bowl of creamy avocado pasta.

More easy avocado recipes

See how we make Avocado Egg Salad - Avocado adds a twist to classic egg salad. Easy avocado egg salad recipe with celery, fresh herbs, and lemon juice.

Our Avocado and Cucumber Salad is one of my favorite recipes shared on Inspired Taste. I could eat it everyday!

I love this Smashed Avocado Toast with Egg! Thanks to a hard-boiled egg, flaky salt, lemon, and pepper, it is healthy, protein-packed, delicious, and has significant sticking power!

Recipe updated, originally posted February 2012. Since posting this in 2012, we have tweaked the recipe to be more clear and added a quick recipe video. - Adam and Joanne
Quick and Easy Avocado Pasta

Avocado pasta is fast, fresh, and simple. The longest part of this recipe is cooking the pasta. The dairy-free avocado sauce is made in minutes. In the recipe, we call for grated garlic. We like to use a microplane grater. If you do not have one at home, mince the garlic very finely before adding to the sauce. For our tips on choosing avocados, see how we choose and store avocados.

You Will Need

8 ounces dry pasta

1 medium tomato, diced

1 green onion, finely sliced

1 large ripe avocado

1/4 teaspoon finely grated garlic

Directions

Bring a pot of salted water to the boil and cook pasta according to package directions. Once cooked, reserve 1/2 cup of hot pasta water then drain pasta.

Mash the avocado in a large bowl. Stir in the garlic and lemon juice then season with salt and pepper, to taste.

Stir in a 1/4-cup of the reserved pasta water.

Add pasta, tomatoes, and green onion then toss until the sauce coats the pasta. If the sauce is too thick, add a little more pasta water. Serve

Adam and Joanne's Tips

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Avocado pasta is quick, easy, and dairy-free. You only need 15 minutes and a fork to make the creamy avocado sauce (no food processor is required). Jump to the Avocado Pasta Recipe or watch our quick recipe video showing you how to make it.

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Guacamole Recipe (Recipes and Cooking Tips)

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Guacamole Recipe (Recipes and Cooking Tips)

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Onion: I’m using yellow onion which is most often used in Mexico, but you could use red onion as well.

Tomatoes: Choose Roma tomatoes which are less juicy. No one wants a watery guac.

Cilantro: One of my favorite herbs and a staple in Mexican cuisine.

Jalapeno: You can also use serrano pepper for a little extra heat.

Garlic: Some people like their guac with garlic, others like it without. I love just a little.

Lime: Freshly squeezed lime is a must. Don’t use jarred lime juice as the flavor is muted.

Salt: A pinch of flaky salt brings it all together.

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This is the BEST guacamole recipe as it's simple to make and uses fresh, high quality ingredients. Authentic guacamole doesn't contain fillers and unnecessary ingredients. All you need is avocados, onion, tomatoes, cilantro, jalapeno pepper, lime juice, garlic and salt. Easy and delicious!

I'm not one for hyperbole, but this really is the best guacamole recipe. When it comes to crowd-raving guacamole the key is to not get too fancy or try to be too unique. Guacamole is meant to be easy to make and delicious. Plain and simple. It's a blend of a few high quality ingredients with flavors that meld together beautifully.

After numerous trips to Mexico and working alongside Mexican chefs, I can confirm that this guacamole is the real deal. Fresh, easy and authentic! Just as you'd get in Mexico.

Guacamole Ingredients

With just 8 simple ingredients you can make one of the all-time-best dip recipes.

Avocados: I've got a few tips for picking ripe ones below.

Onion: I'm using yellow onion which is most often used in Mexico, but you could use red onion as well.

Tomatoes: Choose Roma tomatoes which are less juicy. No one wants a watery guac.

Cilantro: One of my favorite herbs and a staple in Mexican cuisine.

Jalapeno: You can also use serrano pepper for a little extra heat.

Garlic: Some people like their guac with garlic, others like it without. I love just a little.

Lime: Freshly squeezed is a must. Don't use jarred lime juice!

Salt: A pinch of salt brings it all together.

Pick Ripe Avocados for the Best Guacamole

The best guacamole starts with the freshest ingredients. Look for avocados that are ripe, but firm. You definitely don't want soft and mushy avocados.

So how do you pick good, ripe avocados? First, grab avocados that still have the stem attached. If the stem has been removed in the store, it's more likely to have brown spots on the inside. Then, gently press on one end. It should be firm, but have a slight give to it.

How Do You Make Guacamole?

Slice three ripe avocados in half, remove the pit and scoop them into a mixing bowl. Then use a fork to gently mash them to your desired level of chunky or smooth. Add the onions, tomatoes, cilantro, jalapeno pepper, garlic, lime juice and salt and stir everything together. That's it. The most delicious, easy guacamole.

How to Store Leftovers (and Keep it Green!)

Guacamole oxidizes and turns brown pretty darn quick. The lime juice helps to slow this process, but it's inevitable that leftover guacamole will eventually start to brown.

Now, I've tried every kitchen hack imaginable to keep guacamole green (I eat a lot of guacamole). So what doesn't work? Well, let's start with leaving the pit in the guacamole. This does nothing to prevent browning and there's no scientific justification for it. Consider it an old wives tale.

Next, many say to add lemon juice. And this helps a bit, but I don't like that it changes the flavor profile of my beloved guacamole.

The most common guacamole preservation hack is placing plastic wrap directly on the guacamole to prevent oxidation. And this may work for a day or two. But I'm striving to reduce my plastic consumption and just don't love this method.

So in my quest to keep my guacamole green I stumbled on this hack - and it's brilliant.

Place your leftover guacamole in a storage container and pat it down firmly with a spoon so it's nice and flat on top.

Add about 1/2 inch of water on top (I used cold water).

Place the lid on the storage container and store it in the fridge. That's it!

When you want to enjoy the guacamole, drain the water off the top, give it a stir and you're good to go.

I tested this method for three full days and it worked like a charm. It stays perfectly fresh and delicious. Though I will admit by the third day it does start to get a little more watery. But who has guacamole last that long anyway?
Here's how to keep guacamole green:
Watch My Guacamole Recipe Video

While this recipe is easy to make, I have some tips for making the best guacamole recipe you've ever tasted. Watch my step-by-step tutorial video below!

More Delicious Mexican Inspired Recipes

For all my Mexican food lovers, give these reader favorite recipes a try:

And you can wash all of those down with my Mango Margarita, Strawberry Margarita or Classic Margarita. Or my Agua Fresca for a non-alcoholic option.

For tasty guacamole variations, try my festive Pomegranate Guacamole, tasty BLT Guacamole, and bite-sized Guacamole Stuffed Tomatoes!

Best Ever Guacamole (Fresh, Easy & Authentic)
Recipe originally posted August 2014, but updated to include new photos and video May 2018 and again today.

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Best Ever Guacamole (Fresh, Easy & Authentic) | Downshiftology

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This is the BEST guacamole recipe as it's simple to make and uses fresh, high quality ingredients. Authentic guacamole doesn't contain fillers and unnecessary ingredients. All you need is avocados, onion, tomatoes, cilantro, jalapeno pepper, lime juice, garlic and salt. Easy and delicious! I'm not one for hyperbole, but this really is the best guacamole recipe.

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Baked Avocado Recipe (Recipes and Cooking Tips)

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Baked Avocado Recipe (Recipes and Cooking Tips)

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12 health benefits of avocado (Lifestyle Tips)

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12 health benefits of avocado (Lifestyle Tips)

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Eating a diet that contains plenty of fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions.

Numerous studies have found that a predominantly plant-based diet that includes foods such as avocados can help to decrease the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion and hair, increased energy, and overall lower weight.

1. Avocados are nutrient rich

According to the USDA National Nutrient Database, one serving (one-fifth of an avocado, approximately 40 grams) contains:

64 calories

almost 6 grams of fat

3.4 grams of carbohydrate

less than a gram of sugar

almost 3 grams of fiber

Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids.

Although most of the calories in an avocado come from fat, don't shy away! Avocados are full of healthy, beneficial fats that help to keep you full and satiated. When you consume fat, your brain receives a signal to turn off your appetite. Eating fat slows the breakdown of carbohydrates, which helps to keep sugar levels in the blood stable.

Fat is essential for every single cell in the body. Eating healthy fats supports skin health, enhances the absorption of fat-soluble vitamins, minerals, and other nutrients, and may even help boost the immune system.

2. Healthy for the heart

Avocados contain 25 milligrams per ounce of a natural plant sterol called beta-sitosterol. Regular consumption of beta-sitosterol and other plant sterols has been seen to help maintain healthy cholesterol levels.

3. Great for vision

Avocados contain lutein and zeaxanthin, two phytochemicals that are especially concentrated in the tissues in the eyes where they provide antioxidant protection to help minimize damage, including from ultraviolet light.

As the monounsaturated fatty acids in avocados also support the absorption of other beneficial fat-soluble antioxidants, such as beta-carotene, adding avocados to your diet may help to reduce the risk of developing age-related macular degeneration.

4. Osteoporosis prevention

Half of an avocado provides approximately 25 percent of the daily recommended intake of vitamin K.

This nutrient is often overlooked, but is essential for bone health.

Vitamin K is often overshadowed by calcium and vitamin D when thinking of nutrients important for maintaining healthy bones, however, eating a diet with adequate vitamin K can support bone health by increasing calcium absorption and reducing urinary excretion of calcium.

5. Cancer

Adequate intake of folate from food has shown promise in protecting against colon, stomach, pancreatic, and cervical cancers.

Although the mechanism behind this apparent reduction in risk is currently unknown, researchers believe that folate protects against undesirable mutations in DNA and RNA during cell division.

Avocados may even have a role to play in cancer treatment, with some research finding that phytochemicals extracted from avocado can selectively inhibit the growth of precancerous and cancerous cells and cause the death of cancer cells, while encouraging the proliferation of immune system cells called lymphocytes.

These phytochemicals have also been shown to decrease chromosomal damage caused by cyclophosphamide, a chemotherapy drug.

6. Healthy babies

Folate is extremely important for a healthy pregnancy.

Adequate intake reduces the risk of miscarriage and neural tube defects.

Recent research from McGill University found a 30 percent higher incidence of a variety of birth defects in baby mice conceived using sperm from mice with a folate deficiency compared with mice conceived using sperm from mice with adequate folate levels.

7. Lower risk of depression

Foods containing high levels of folate may help to decrease the risk of depression because folate helps to prevent the build-up of homocysteine, a substance that can impair circulation and delivery of nutrients to the brain.

Excess homocysteine can also interfere with the production of serotonin, dopamine, and norepinephrine, which regulate mood, sleep, and appetite.

8. Improved digestion

Despite its creamy texture, an avocado is actually high in fiber with approximately 6-7 grams per half fruit.

Eating foods with natural fiber can help prevent constipation, maintain a healthy digestive tract, and lower the risk of colon cancer.

9. Natural detoxification

Adequate fiber promotes regular bowel movements, which are crucial for the daily excretion of toxins through the bile and stool.

Recent studies have shown that dietary fiber may also play a role in regulating the immune system and inflammation.

10. Osteoporosis treatment

Substances called saponins, found in avocados, soy and some other plant foods, are associated with relief of symptoms in knee osteoarthritis, with further research planned to determine the long-term effects of isolated extracts.

11. Antimicrobial action

Avocados contain substances that have antimicrobial activity, particularly against Escherichia coli, a leading cause of food poisoning.

12. Protection from chronic disease

According to the Department of Internal Medicine and Nutritional Sciences Program of the University of Kentucky, high fiber intakes are associated with significantly lower risks of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increased fiber intake has also been shown to lower blood pressure and cholesterol levels, improve insulin sensitivity, and enhance weight loss for obese individuals.

Avocado can be mashed and spread on toast instead of butter, or sliced and added to a sandwich or salad.

You can tell how ripe an avocado is by gently pressing into the skin. If the avocado is firm and does not budge, you will need to let it ripen for a few days before consuming. Soft avocados make great guacamole or dip, while firmer avocados are great for slicing and adding to a salad or a sandwich. To speed up the ripening process, place an avocado in a paper bag with a banana.

Quick tips:

Spread avocado on toast in the morning instead of butter.

Use avocado instead of mayonnaise in chicken or egg salad, or as a spread on a sandwich.

The soft, creamy texture of an avocado and its mild taste make it a perfect first food for babies.

Try these healthy and delicious recipes using avocado:

Coconut kale smoothie
Roasted Brussels sprouts with toasted pecans and avocado
Poblano chilaquiles
Chipotle mango guacamole.

Avocado can be used in a number of different forms, many of which are available to purchase online, including avocado oil. Avocado oil may be used for cooking, or for moisturizing the skin or hair, so check the product information before purchasing.

As well as incorporating avocado into the diet, using avocado products on the skin is an option. Avocado is a popular ingredient in moisturizing products, such as face masks, available to purchase online.

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Avocados are seen on menus and in shops more than ever. So, why are they so popular? Read here about the multiple vitamins and other nutrients in an avocado, and find out 12 reasons why they are good for you. The list includes benefits for eyes, heart, joints, depression, and how they protect against chronic disease.

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What happens when you eat avocados everyday (Life style tips)

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What happens when you eat avocados everyday (Life style tips)

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Native to the warmer regions of Mexico and Central America, avocados-originally referred to as aguacate or alligator pears-are fruits unlike any other. Avocados are characterized by a large central seed surrounded by a uniquely smooth and creamy green flesh that is encased by a rough outer skin.

Botanically, avocados are actually berries! However, their nutritional profile does not reflect that of a berry. These exceptional fruits contain the highest amount of fat, calories and protein of any fruit. They also boast a fair share of fiber, potassium, magnesium, B vitamins (such as folate), vitamin E and carotenoids, among others.

It's no wonder avocado consumption has increased dramatically worldwide. Not only are they packed full of nutrients, but the buttery, slightly nutty flavor is hard to resist. However, their high caloric and fat content may make you question if avocados are healthy to consume regularly. Better yet, do they impart any health benefits? And are they truly worth the extra bucks? To answer these questions and more, keep reading to learn what research has to say about consuming avocados every day.

Pictured Recipe: Avocado Toast with Burrata

You May Improve Your Gut Health

Cultivating a healthy gut is critical for your overall health and well-being. Avocados can certainly be a foundational part of gut health considering they're filled with an impressive amount of dietary fiber-a nutrient linked to improved gut health. According to the USDA, one avocado contains around 13.5 grams of fiber, which is nearly half of the 2020-2025 Dietary Guidelines for Americans' recommendation of 28 to 34 grams per day.

Meeting the recommended daily intake of dietary fiber plays a pivotal role in feeding and fueling the good bacteria in your gut. In turn, the beneficial microbes degrade and ferment the ingested fiber to produce short-chain fatty acids.

"Short-chain fatty acids provide health to the gut cells and gut lining," says JeJe Noval, Ph.D., M.S., RDN. "Many fiber-rich foods include prebiotic elements in them, like avocados. Therefore, consuming a variety of fiber-rich foods like avocados, berries and nuts, to name a few, work together with probiotic-rich foods like sauerkraut, kimchi and yogurt to produce health benefits."

In fact, a 2021 study published in The Journal of Nutrition found that daily avocado consumption resulted in a greater abundance of fiber-fermenting bacteria, increased production of short-chain fatty acids and lower fecal bile acid concentrations. High bile acid concentrations are problematic because they can increase gut inflammation and lead to several conditions, including gallbladder issues, explains Noval.

"Decreasing fecal bile acid can decrease unexplained diarrhea in some individuals, which can lead to nutrient malabsorption if not treated in a timely manner," adds Noval. Therefore, consuming avocados may promote healthy digestive function.

You May Maintain a Healthy Weight

Adding avocado to your meals may also benefit weight management. Although the fat content of avocados makes them high in calories, a 2022 study published in the Journal of the American Heart Association observed that people who ate one avocado per day for six months maintained a stable body weight. In other words, avocado consumption did not contribute to weight gain.

Daily avocado consumption may even prevent weight gain, per a 2019 study in In addition, a 2021 study in The Journal of Nutrition found that enjoying an avocado a day may help to reduce visceral fat among females.

The reason avocados are excellent for weight management is because of their fiber and monounsaturated fat content. Fiber has been shown to increase feelings of satiety, while monounsaturated fats (specifically oleic acid) can decrease fat storage when consumed in adequate amounts, according to a 2021 review in .

You May Reduce Your Heart Disease Risk

According to the Centers for Disease Control and Prevention, heart disease remains the leading cause of death in the United States among men, women and people of all racial and ethnic backgrounds. In order to reduce the risk of developing heart disease, it is vital to adopt a diet rich in potassium, magnesium, fiber, folate, monounsaturated fats, polyphenols and antioxidants. Each one of these heart-healthy nutrients is perfectly packaged inside a ripe avocado.

Due to their high nutrient density, another 2022 study in the Journal of the American Heart Association found that consuming avocados is associated with a 16% to 22% decreased risk of cardiovascular disease and coronary heart disease. The researchers noted that swapping half a serving of butter, margarine, egg, cheese, yogurt or processed meat with the same amount of avocado significantly lowers the risk of these conditions. A 2020 study in The Journal of Nutrition suggests that one of the ways avocados reduce heart disease risk is by decreasing oxidized LDL cholesterol that can lead to clogged arteries.

You May Improve Your Brain Function

If you are interested in preventing cognitive decline and improving your brain health, daily avocado consumption may help. According to a 2020 study in the International Journal of Psychophysiology, avocados contain the compound lutein, which crosses the blood-brain barrier and may improve cognitive function. Lutein is a carotenoid or plant pigment that makes up 66% to 77% of the total carotenoid concentration in the human brain. It is believed to impart antioxidant and anti-inflammatory properties that help protect the brain.

A 2021 Frontiers in Nutrition study found that older individuals who eat avocado or guacamole had significantly greater cognitive scores across all cognitive tests. Of the cognitive tests assessed, avocado consumption significantly improved memory performance. This finding is important because memory is usually the first area to decline in individuals with age-related neurodegenerative diseases.

Tips for Adding Avocado to Your Meals

Avocados are equally as delicious as they are nutritious. But before you can enjoy an avocado's taste and benefits, you want to make sure you pick the perfect one-which can be tricky. If you've ever strolled down the produce aisle and grabbed an avocado, wondering if it will be ripe in time for your next meal, you are not alone. In order to ensure you are choosing one that is ready to eat, look for avocados that have darker skin and are slightly tender to the touch. One of the best tips to determine if your avocado is ripe is to pop the small stem off the top of it-if it's green, it's ready! If you do end up buying an unripe avocado, don't worry-just place it in a brown paper bag with an apple to speed up the ripening process.

Once you have perfectly ripe avocados, you can enjoy them as a spread or dip, such as our Avocado Pesto, as a meal or snack, like these Ceviche-Stuffed Avocados, or even blended, like with our Really Green Smoothie.

The Bottom Line

Avocados are much more than their creamy texture and rich flavor. They contain an array of vitamins, minerals, antioxidants, healthy fats and fiber that may improve your gut health, lower your risk of developing heart disease, promote a healthy weight and enhance your brain function. Eating avocado daily is the perfect addition to a well-balanced, nutrient-dense diet.

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What Happens to Your Body When You Eat Avocado Every Day

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Avocados have a creamy texture and rich flavor, but is it okay to eat them every day? Here's what happens to your body when you eat avocados daily.

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How to properly cut an avocado🥑(Preparation Tips)

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How to properly cut an avocado🥑(Preparation Tips)

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Share your videos with friends, family, and the world

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How to know when an avocado is ripe (Preparation Tips)

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How to know when an avocado is ripe (Preparation Tips)