Creamy Avocado Spinach Pasta

A simple, low-fat vegetarian pasta for two with a creamy avocado-spinach sauce designed for a slow blood-sugar response — without chickpeas.

Ingredients (Serves 2)

  • 200 g whole wheat spaghetti
  • 2 ripe avocados, pitted and peeled
  • 4 cups (about 120 g) fresh spinach leaves, packed
  • 2 garlic cloves, minced
  • 1 tablespoon olive oil
  • 1/3 cup low-fat plain Greek yogurt
  • 1/4 cup grated low-fat Parmesan (or nutritional yeast for dairy-free)
  • 1 tablespoon fresh lemon juice
  • Salt and freshly ground black pepper, to taste
  • Optional: 1 cup cherry tomatoes, halved (for serving)

Instructions

  1. Bring a large pot of salted water to a boil and cook the whole wheat spaghetti until al dente (about 8–10 minutes). Reserve 1/2 cup pasta cooking water, then drain.
  2. In a blender or food processor, combine avocados, spinach, garlic, olive oil, Greek yogurt, Parmesan, lemon juice, salt and pepper. Blend until smooth, adding a tablespoon or two of reserved pasta water if needed to help blend.
  3. Warm the sauce gently in a skillet over very low heat for 1 minute (do not overheat). Add the drained pasta and toss to coat, adding more reserved water to reach a silky consistency.
  4. Divide between two plates and top with halved cherry tomatoes if using. Serve immediately.

Notes

  • Per your request, this recipe contains no chickpeas.
  • Whole wheat pasta and plenty of greens slow carbohydrate absorption. Low-fat yogurt and reduced olive oil keep the dish light.
  • Prep ~10 minutes. Cook ~15 minutes. Keep spices minimal (garlic and pepper) to preserve subtle flavor.

Calories Estimate

Approximately 420 kcal per serving (estimate).

Recipe Variations

  • Protein Boost: Top each portion with 100 g baked or pan-seared salmon (seasoned simply with salt and pepper) for extra protein.
  • Dairy-Free: Replace low-fat Greek yogurt with 3 tablespoons unsweetened plant-based yogurt and Parmesan with 2 tablespoons nutritional yeast.
  • Extra Greens: Stir in 1 cup lightly steamed broccoli florets or blanched green beans before serving.
  • Crunch: Scatter 1–2 tablespoons toasted pumpkin seeds on top for texture and additional slow-release fat.