Creamy Avocado Spinach Pasta

A simple, low-fat vegetarian pasta for two with a creamy avocado-spinach sauce — whole wheat spaghetti tossed with blended avocado, fresh spinach, garlic, Greek yogurt and Parmesan, topped with cherry tomatoes.

Ingredients

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

Instructions

  1. Bring a large pot of salted water to a boil and cook the spaghetti al dente (8–10 min). Reserve ½ cup pasta cooking water, then drain.
  2. In a blender, combine avocado, spinach, garlic, olive oil, yogurt, Parmesan, lemon juice, salt and pepper. Blend until smooth, adding a splash of reserved pasta water if needed.
  3. Warm the sauce gently in a skillet over very low heat for 1 minute — do not overheat or the avocado will discolour.
  4. Add the drained pasta and toss to coat, adding more reserved water as needed for a silky consistency.
  5. Divide between two plates, top with cherry tomatoes and serve immediately.

Notes

  • Prep: ~10 min | Cook: ~15 min
  • Do not reheat leftovers — the avocado sauce oxidises and loses its colour quickly
  • Whole wheat pasta and plenty of greens slow carbohydrate absorption
  • Low-fat yogurt and modest olive oil keep the dish light and satisfying
  • Approximately 420 kcal per serving

Variations

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

Why This Meal Is Good for You

  • Avocado provides heart-healthy monounsaturated fats and potassium, supporting healthy blood pressure and cardiovascular function
  • Spinach is rich in folate, iron, lutein and zeaxanthin — protective for eye health and linked to reduced risk of certain cancers
  • Whole wheat pasta releases energy slowly, keeping blood sugar stable and supporting gut health through dietary fibre
  • Greek yogurt contributes protein and probiotics, supporting digestive health and a healthy immune response
  • Garlic contains allicin, a compound with well-documented anti-inflammatory and antimicrobial properties
  • The combination of healthy fats, fibre and protein makes this a genuinely satisfying meal that avoids post-meal energy crashes