Pasta with Avocado Sauce

Have a weakness for alfredo, but not the fat?

If I had to choose, pasta is my favorite food. When I first decided to try to eat mostly gluten-free I thought that would be the most difficult part. What I realized shortly after is that there are tons of alternatives out there to wheat pasta. Plus they are options that I actually really enjoy. I’m a huge fan of veggie noodles, rice pasta, quinoa pasta…. the list goes on! The next step was to see if I could find some pasta sauces that were relatively guilt free too.

One of my main go-to sauces is an avocado sauce. I love avocado and if I have the choice to add it to a meal I will. I have been making this for years and it’s always satisfying! The best part about it is the healthy combination of greek yogurt to help thicken it up. This makes it creamy like an alfredo, but with good fats!

Creamy and Healthy Protein Packed Avocado Sauce

Put an avocado, lemon juice, a little bit of olive oil and some greek yogurt into a bowl. For the seasonings I usually use some sea salt, pepper, garlic and basil. Sometimes I like to throw in some red pepper flakes too.
avocado sauce prep photo

Mash up the avocado and stir until well blended. Heat it up slightly and continue to stir until the sauce reaches the desired consistency.
blended avocado sauce photo

Aaaand that’s it- seriously! It’s one of the simplest sauces to put together and it tastes fantastic. The greek yogurt is high in protein and a much better substitution than using a heavy cream. This sauce is full of the right kind of healthy fats that are good for you. Just mix with your pasta of choice and enjoy!
pasta with avocado sauce photo

Want to update your cooking oil?

This is a great way to satisfy your pasta craving! The rich and creamy consistency is similar to an Alfredo sauce but without the extra carbs. I used gluten free noodles and paired mine with some baked chicken.
avocado sauce pasta with chicken

pasta with avocado sauce photo

Pasta with Avocado Sauce

Pasta with greek yogurt avocado sauce.
Prep Time 5 minutes
Cook Time 2 minutes
Total Time 7 minutes
Course Main Dish
Servings 2 people


  • pasta gluten free
  • 1 avocado
  • 2 tbsp greek yogurt plain
  • 1 lemon
  • 1 tbsp olive oil extra virgin
  • 1 garlic clove minced
  • 1/2 tsp pepper
  • 1/4 tsp sea salt
  • 1 tsp basil dried or freshly chopped


  • While you cook your pasta of choice you can prepare the avocado sauce. Start by cutting the avocado in half, removing the seed and scooping the rest into a bowl. Discard the peel.
  • Add in lemon juice, olive oil, garlic and the greek yogurt. Sprinkle with the rest of the seasonings.
  • Mash up the avocado with a fork as best as possible, then stir everything together. Heat the contents of the bowl slightly in the microwave and then stir again. Continue to reheat and stir as needed until well blended.
  • Combine with noodles and enjoy!

If you want another version of an avocado sauce with a little more to it I highly recommend  this magic green sauce from Pinch of Yum!

Creamy Avocado Sauce recipe from Body Compass Discovery's blog

This avocado sauce recipe is gluten free, and a delicious green alternative to a fattening sauce drenching your pasta.

>>This is a 21 Day Fix APPROVED recipe!

When making this as part of a meal prep it counts for 2 servings. Each of those servings consists of 1/2 a red container, 1 blue container and 2 tsp. The pasta would be counted separate as a yellow container.

I started eating healthy on my own a few years ago, around the time I started the blog. Shortly after I discovered the program 21 Day Fix and it COMPLETELY opened my eyes to clean eating. I learned how to control carbs, cut processed foods, not be so obsessed with sugar and so much more…. including how to become a meal prep pro! I now coach people through this program. Want to talk with me about getting started? Reach out to me here and let’s get you signed up!

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Entering my 30's and feeling more confident about myself from the inside out than ever before!

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