Quick and Creamy Avocado Pasta (15 Min, Vegan)

Quick and Creamy Avocado Pasta. Delicious, animal-free and takes less than 15 minutes to knock up. High in fiber and iron too! | hurrythefoodup.com

Cream. Delightful and delicious, playful yet palatable. And a great way to grow those hips or man tits! We recently amazed the world with our audacious claim that pancakes could be made using only bananas and eggs as the ingredients (Banana-Egg-Pancakes), and we were happily proven right. So here we are again, claiming a creamy sauce can be made without cream. WTF?

Yep, leave those cows alone and pick up an avocado instead. When mashed up, avocado flesh takes on a lovely creamy texture, and mixed with the combination of lemon, salt and pepper it makes a simple but unique flavour.

Throw in some cherry tomatoes and soy sauce to add a little tang and you’ve got one hell of a satisfying meal. Look at the picture above and tell me that doesn’t look awesome.

Health Benefits – Creamy Avocado Pasta

Fat is bad. Right? Wrong? The debate has been raging for a long while now, but the answer is really quite simple. In a fatty nutshell: saturated fat = not so good, unsaturated fat = good. This mouth-watering dish bears this in mind, with only 5.7g of it being ‘not so
good’ fat. The other 24.9g is ‘good’ fat, needed as part of a balanced diet. Check it out here (Fatty Fat Fats).

If you’ve read some of our other recipes you’ll see how much we love to bang on about fiber. Fiber is absolutely ESSENTIAL to a good diet, and most people aren’t getting enough of it. Fiber helps to cut down the risk of heart disease, diabetes, strokes and numerous other evils (Fabulous Fiber), and one serving of this dish contains 66% of your GDA.

Combine that with 50% of your recommended vitamin C dose and 36% of iron and only one question remains: why the hell aren’t you face down in a bowl right now??

We’d also like to point out that this dish is fully vegan, and no animals were harmed during the making of it. Win win.

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4.72 from 7 votes

Quick and Creamy Avocado Pasta

Quick and creamy Avocado Pasta that’s healthy and vegan. High in fiber, vitamin C, iron and good fats. Easy to make in under 15 minutes.
Course Mains
Cuisine Vegan
Time 15 minutes
Prep Time 15 minutes
Total Time 15 minutes
Servings 2 people
Calories 602kcal


  • 5 oz whole grain pasta
  • 1 good handful cherry tomatoes
  • ¼ cup basil, fresh (dry basil will do too, but use less)
  • 1 large avocado
  • 2-3 tbsp lemon juice
  • 1-2 tbsp soy sauce
  • 1 tbsp olive oil
  • 1 clove garlic
  • salt to taste
  • Add a few tbsps of water, if too thick.



  • Bring water to boil and chuck in pasta.
  • Use pasta cooking time to prepare the avocado sauce:
  • Mash the avocado flesh with a fork in a bowl until its creamy (if you have a food processor, use that)
  • Add olive oil, lemon juice and soy sauce to the mashed avocado
  • Cut the basil leaves and add them to the bowl
  • Grate the garlic and ginger and add them too. Remember, ginger is optional. Unless you’re born that way
  • If the mix is too thick then add some tablespoons of water
  • Drain the pasta and place it back in the pot. Add the avocado sauce and stir nicely
  • Halve the cherry tomatoes and throw in with pasta
  • Sprinkle with sesame seeds if you have them to hand and season with a bit of salt.
  • Boom! Ready 🙂


You could also add some olives and chili flakes to pep it up a little more!
Inspired by
Oh She Glows
Blissful Basil


Nutrition Facts
Quick and Creamy Avocado Pasta
Amount Per Serving (304 g)
Calories 602 Calories from Fat 279
% Daily Value*
Fat 31g48%
Saturated Fat 5.7g36%
Sodium 917mg40%
Potassium 779mg22%
Carbohydrates 70g23%
Fiber 16.5g69%
Sugar 4.3g5%
Protein 17g34%
Vitamin A 1300IU26%
Vitamin C 43.7mg53%
Calcium 110mg11%
Iron 6.7mg37%
* Percent Daily Values are based on a 2000 calorie diet.

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  1. Woah, that’s a great idea to add! Will put it to the notes in the recipe box 😀

  2. Instruction #6 is so funny 😀 This looks like a great recipe, can’t wait to try it out this week. I have a bag of frozen avocados in the freezer that I think once defrosted will be perfect for this! Thank you!

  3. Jennifer Schell

    5 stars
    Can you re-heat this dish? My family loved it and I like to make lots at dinner time for leftovers the next day lunche’s. I don’t know how the avacado would take to that?

    • Hi Jennifer – very good question! I’ve never tried to reheat it, so I’ll give my theory. I often reheat avocado in our sweet potato burritos the day after, and it tastes absolutely fine. It doesn’t look very nice however, so I’m quite happy it’s covered by the burrito wrap. Avocado turns brown and manky looking when it mixes with oxygen, so the reheated dish probably wouldn’t look too appealing, however I’m sure the taste would be fine. The lemon juice should help to preserve the avocado too, though I wouldn’t wait much more than a day later to eat it all up. All in all, I’d say give it a shot! There’s only one way to find out – and the next time I make the dish I’ll certainly try it too!

  4. 5 stars
    I absolutely love all your recipes. Watching it come alive through the video definitely makes it much more easier and fun to follow the instructions! I tried the dish and absolutely loved it! Thank you for sharing the recipe!

  5. 4 stars
    1st time trying to make a pasta sauce with avocado. I really liked the idea but did not like the lemon to sour and almost sweet for a pasta sauce. I will try it again with less lemon

    • Hi Monique, yes definitely play around with the ingredients until you find the right amount for you :). Start slowly, taste test, and add a little more when necessary!

  6. 5 stars
    I just made this dish with zoodles instead of pasta as I am trying to be gluten free – it was really lush. Thank you

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