Avocado Pasta

Our backyard is home to some very patient tulips. Three weeks ago, the first green stems poked just above the ground, and they’ve been waiting quietly for the air to warm to continue growing since. I’ve been far less tolerant. Despite the frigid temps, I’ve been filling our dinner table with all of the spring green I can, including this Avocado Pasta with Peas and Asparagus. Since today is the first day of spring (yay!), I decided it was time to share it, even if the tulips have yet to bloom.

Avocado Pasta — Greek yogurt and avocado makes the CREAMIEST pasta sauce, no butter and no heavy cream required! Add asparagus, peas, spinach or any other vegetable or even chicken. Easy and healthy. Recipe at wellplated.com | @wellplated

If you’ve contracted a case of spring fever too, this creamy Avocado Pasta is sure to soothe your winter-weary soul. After months of snowy skies and heavy stews, this Avocado Pasta’s riot of green abundance is the breath of fresh air I didn’t realize how badly I needed until it was on my plate.

Even if spring weather is slow to arrive, this Avocado Pasta can be on your table in a hurry. Start to finish, it’s ready to go in 25 minutes, and it’s well-rounded and healthy too.

Avocado Pasta with Peas and Asparagus. Easy, healthy, and perfect for spring! Add chicken or keep vegetarian. Recipe at wellplated.com | @wellplated

Avocado Pasta – A Healthy Weeknight Recipe

The secret to making this spring pasta taste creamy and decadent, a role usually filled by heavy cream and butter, is Greek yogurt and avocados. It’s a trick I discovered when I first made this Spicy Avocado Pesto, and I’ve loved it since.

I blended the two together in the food processor, along with a giant handful of fresh basil and splash of lemon juice. The result was a vibrantly fresh and velvety smooth avocado sauce that robed every piece of pasta in its bright flavor and creamy texture.

I did look at making the avocado pasta sauce without the food processor, but there simply wasn’t a way for the sauce to be smooth or creamy enough. I promise the few minutes you spend washing the processor bowl at the end will be completely worthwhile.

If you are concerned about the Avocado Pasta calories, this recipe is fairly light, especially compared with standard creamy pasta sauces. You’ll see some fat, but it’s the healthy kind, courtesy of those dreamy avocados.

Avocado Pasta Recipe Variations

Once you have the avocado sauce prepared, this Avocado Pasta is a blank slate for whatever vegetables or noodles you care to add. I loaded mine with my personal spring favorites: asparagus, peas, and arugula. The resulting contrast in flavor, texture, and even shape from the three was wonderful. Every forkful was like a mini bite from a spring garden.

We found this Avocado Pasta plenty satisfying without the meat, but if you’d like to add some to yours, avocado chicken pasta would be delicious (you can sauté some diced chicken with olive oil, salt, and pepper in the pan first, then add it back in at the end). Topping the pasta with grilled chicken or shrimp would be wonderful too.

For some extra pizazz, I also suspect that making this avocado pasta bacon topped would be nothing short of scrumptious. It would be the healthier cousin of this more decadent Chicken Bacon Pasta with Peas.

Creamy Avocado Pasta sauce — Greek yogurt, lemon, fresh herbs, and garlic make an easy, healthy sauce that’s perfect for any of your favorite vegetables or chicken. Recipe at wellplated.com | @wellplated

For the pasta, I chose whole wheat orecchiette noodles.

Using whole wheat pasta in place of white provides an extra boost of nutrition without any extra effort. The orecchiette shape is simply because I adore it. Besides being super cute (you think your pasta is cute too, right?), the “little ears” hold the avocado sauce beautifully, and the peas nestle right inside of them, as if being added to Avocado Pasta is what they were grown to do.

Easy Avocado Pasta — Greek yogurt and avocado makes a delicious, creamy sauce, no butter or heavy cream required! Healthy and perfect for lunch or dinner. Add spinach, chicken, or any other meat or vegetable. Recipe at wellplated.com | @wellplated
I’m hoping that the tulips will bloom soon. Until they do, I plan to enjoy a taste of spring anytime I need it in the form of Avocado Pasta. Tasty and healthy, it’s a fantastic weeknight meal!

Avocado Pasta — Greek yogurt and avocado makes the CREAMIEST pasta sauce, no butter and no heavy cream required! Add asparagus, peas, spinach or any other vegetable or even chicken. Easy and healthy. Recipe at wellplated.com | @wellplated
4.82 from 11 votes
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Avocado Pasta with Asparagus and Peas

Yield: 3 –4 servings
Prep Time:
5 mins
Cook Time:
20 mins
Total Time:
25 mins
Avocado Pasta. The creamy sauce is made with avocado, Greek yogurt, lemon and garlic. Add any of your favorite veggies, chicken, or bacon for an easy, healthy meal!


  • 8 ounces whole wheat pasta — I used orecchiette
  • 1 pound asparagus — tough ends trimmed and cut into 1-inch pieces
  • 1 medium ripe avocado —  halved and peeled with the pit removed
  • 1 clove garlic — peeled
  • 1/4 cup nonfat plain Greek yogurt
  • 1/4 cup fresh parsley leaves — plus additional for garnish
  • 1/4 cup fresh basil leaves — plus additional for garnish
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon kosher salt — plus additional for cooking the pasta
  • 1/4 teaspoon black pepper
  • 1 tablespoon extra-virgin olive oil
  • 4 small green onions — thinly sliced (about 1/2 cup)
  • 2 cups fresh arugula
  • 1 cup frozen peas
  • Freshly grated Parmesan — optional for serving


  1. Bring a large pot of salted water to a boil. Add the pasta. About 3 minutes before the pasta is due to finish cooking to al dente (according to package instructions), add the asparagus and cook an additional 3 minutes, or until the pasta is al dente. Reserve 1 cup pasta water, drain the pasta, and set aside.
  2. While the pasta cooks, prepare the sauce. Add the avocado, garlic, Greek yogurt, parsley, basil, lemon juice, salt, and pepper to a food processor or blender. Process on high for 20 to 30 seconds, until smooth, stopping to scrape down the bowl as needed.
  3. In a large saucepan or Dutch oven, heat the olive oil over medium low. Add the green onion and cook 2 to 3 minutes, until soft. Add the arugula and peas and cook another 2 minutes, until the arugula is wilted. Remove the pan from the heat and stir in the drained pasta and asparagus. Add the avocado sauce and toss gently to combine, adding a bit of the reserved pasta water as needed if the pasta is too thick or clumping together. Taste and add additional salt and/or pepper as desired. Serve immediately.
Course: Main Course
Cuisine: American
Keyword: Avocado Pasta with Asparagus and Peas, Healthy Pasta Dinner Recipe

Nutrition Information

Amount per serving (1 (of 4), about 1 3/4 cups each) — Calories: 355, Fat: 10g, Saturated Fat: 1g, Cholesterol: 1mg, Sodium: 228mg, Carbohydrates: 49g, Fiber: 11g, Sugar: 6g, Protein: 15g

Did you try this recipe? I want to see! Follow Well Plated on Instagram, snap a photo, and tag it #wellplated. I love to know what you are making!

This post contains some affiliate links, which means that I make a small commission off items you purchase at no additional cost to you.

About Erin Clarke

I’m fearlessly dedicated to making healthy food taste incredible. Wearer of plaid, travel enthusiast, and firmly convinced that sweets and veggies both deserve a place at the table. MORE ABOUT ERIN…


  1. I’m trying to trick my mind into thinking that its spring despite all the snow outside!  Like you said, I gotta load up my plate with all the spring foods!  This pasta dish is not only pretty and colorful, that avocado sauce looks so creamy and dreamy!  Pasta perfection :)

  2. This pasta is just screaming spring! Love all the green veggies and the avocado in the sauce :)

  3. This looks amazing!

  4. This pasta looks so green and spring-y!! Even though it’s still super cold here in Connecticut, I’m all for the spring recipes :)

  5. Shawnna Griffin Reply

    hey girl- Happy Spring! This pasta looks amazing!

  6. This is seriously the stuff spring dreams are made of. =D You nailed it yet again! I love asparagus in the spring, and even though I love a variety of colors at my meals, something about combining several unique green vegetables always says fresh and springy to me. I can’t wait to make this!

  7. This looks wonderful! A must try.

  8. We made this last night! What a great way to incorporate more vegetables in a pasta dish without being boring.  I am a picky vegetarian with a active toddler so cooking meals is always challenging. This was delicious and super easy too. Thanks Erin! 

    • HOORAY Hetal! I’m so happy to hear you enjoyed the recipe. Thanks for giving it a try and taking the time to report back!

  9. Made this for dinner tonight and it was so delicious! I substituted broccoli for the asparagus because my husband does not like asparagus. We both loved it! Thank you.

    • The broccoli sounds delicious, Patty! I’m so glad you enjoyed the recipe. Thank you for taking the time to leave this wonderful review!

  10. Hi Erin,

    I made this sauce the other night and paired it with halibut off the grill. So delicious. Served it with farro and a mix of veggies as we are trying to stay away from pastas. The sauce was perfect with halibut. Will definitely use this sauce again. Thank you for all of your fantastic recipes. I use at least one or two a week depending on how busy my week is and they are always a hit!

    • Sandy, I’m so glad to hear you enjoyed this recipe! Farro does sound like a delicious substitution. I really appreciate your taking the time to leave this wonderful review, and thank you for the kind words about my recipes!

  11. Oh, this is absolutely delicious! this recipe is a definate keeper! thank you!

    • I’m so happy to hear you enjoyed the recipe! Thanks for taking the time to leave this awesome review!

      • i actually just finished another bowl for lunch. cold, like pasta salad, just as delicious as it was yesterday!

  12. how does the sauce hold up as far as having it for left overs for a few days?
    does it brown because of the avocado?

    • Hi Arington, because it has lemon juice in it, it actually stays fairly green. I’d recommend pressing plastic against the surface to discourage browning as much as possible. I hope you enjoy the pasta!

  13. ERIN YOU HAVE DONE IT AGAIN! So much rich, tasty flavor without any unhealthy rich ingredients! How do you do it?? I made this the other night for dinner and it was incredible. I know it says it serves 3-4 but my boyfriend and I licked the bowl clean. (He’s training for a marathon so it makes sense for him…I personally don’t have any excuse other than it was just that delicious.) We served it with lemon garlic shrimp and it was the perfect meal. Definitely going to be adding this to my recipe book.

    • YAY Sydney! I’m so excited to hear the recipe was a hit for you and your boyfriend. No judgment here for eating the whole batch. ;) Thanks so much for giving it a try and leaving this awesome review!

  14. I love avocados, but I thought that avocado sauce on pasta would be weird. This recipe proved me wrong … It was delicious! Instead of fresh basil, which wasn’t available at the grocery store (and is always uber expensive), I used basil paste which was still great. This sauce is a great substitute for pesto.
    One thing to note though, the leftovers weren’t as great the next day reheated. So if you’re picky about leftovers like me, I’d say to eat it fresh! Or maybe I will try eating it cold like hj suggested below.

    • Rose, I’m so happy to hear the recipe was a winner for you! Thanks for sharing your basil paste tip and for leaving this awesome feedback!

  15. I made this tonight and it was delicious! The sauce is awesome. I might saute the garlic next time because man, you can smell me a mile away! But it still was amazing. Thanks for helping me use up the asparagus in my garden.

  16. I saw this on your Instagram this morning and had to have it for dinner since I had almost everything on hand. I stopped by Trader Joe’s after my workout to get the yogurt and of course forgot peas. I added some extra spinach and kale I had laying around into my sauce – heavenly! It’s safe to say I’ll be making this again!

  17. This is a delicious spring pasta! So light but also rich and creamy and super easy to add even more green veggies to. Also, it’s such a bright, beautiful dish – perfect for a spring party! It will definitely make its way into the dinner rotation – thanks! 

    • YAY Kayla, I’m glad to hear it was a hit. Thanks so much for giving it a try and taking the time to leave this wonderful review!

  18. Can the sauce be made in a blender? I don’t have a food processor but I really want to try this!!!

    • Alex, the sauce will be pretty thick, but if you have a high powered blender like a Vitamix or Blendtec and stop to stir as needed, I think it’s worth a try!

  19. Made this tonight and it was delish! The addition of the greek yogurt really added a nice tang,I added spinnach,tomatoes,and peas to the pasta yum!

  20. This was delicious. I needed something to make with some ripe avocadoes. I didn’t have all of the ingredients on hand so I made this without the arugula, basil, and spring onions but it was still a huge hit with my wife. I’m definitely going to try this again properly with all of the ingredients next time. Thank you!

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