This creamy avocado kale pasta is easy to make and nutrient-dense- perfect for a healthy mid-week meal. Best of all, this green pasta can be made in under 20 minutes and is dairy-free, oil-free, and packed with health-boosting veggies!
If you’re looking for a mid-week meal that’s quick, healthy, and low-effort, then you’ve found it in this creamy kale pasta (aka green pasta or pasta Verde). With a combination of kale and avocado, this green pasta sauce is not only a gorgeous color, but it’s also packed with nutrients. My Creamy Vegan Alfredo and Vegan Mac n’ Cheese are happy to step aside for the day when this plant-powered green pasta shows its’ face!
Nutrient-Dense Creamy Avocado Kale Pasta
Kale is often described as being one of the most nutrient-dense foods on the planet; with over 100% of our daily vitamin C, 200% of our daily vitamin A (beta-carotene), and almost 700% our daily vitamin K. That’s not where it ends though, as it also contains lower levels of manganese, calcium, potassium, and magnesium. More so, it includes 3g protein per cup of raw kale and is incredibly low-calorie too.
As you can imagine, the various vitamins and minerals within kale mean that this leafy veg is packed with antioxidants too. The result is an ingredient containing several health effects, including improving heart health, being anti-inflammatory, anti-viral, and even anti-depressant. Not to mention having anti-cancer effects, too!
In comparison, avocado certainly isn’t lacking in the nutrient department. Avocados contain 20 different vitamins and minerals, including more potassium than a banana, various B vitamins, vitamin E, C, K, and folate. Avocados are also packed with heart-healthy fats (great for this oil-free pasta sauce!) and gut-friendly fiber which contribute to a long list of health benefits.
Best of all, though, this healthy pasta sauce contains lots of nutrients, but it’s still creamy, rich, and packed with flavor without tasting super ‘healthy’.
The Green Pasta Ingredients
- Pasta: I used rice noodles but feel free to use the pasta of your choice, i.e., gluten-free, grain-free, regular. For a low-carb option, you could use zucchini noodles.
- Kale: Curly kale will work great for this green pasta. Feel free to use Tuscan kale (also called Dinosaur kale, Lacinato kale, and Cavolo Nero) though too. Remove any particularly large pieces of kale stem, if you prefer. If you aren’t a fan of kale, you could use spinach instead or other leafy greens like chard or collard greens.
- Avocado: This will add a rich creaminess to the oil-free pasta sauce.
- Milk: Use any dairy-free milk that you’d like, such as soy milk, oat milk, almond milk, coconut milk, etc.
- Garlic: Feel free to adjust the amount of garlic used based on personal preference.
- Nutritional yeast: For a slightly cheesy, savory ‘seasoning.’
- Seasonings: Italian herbs and salt and pepper
- Lime juice: This will add a touch of ‘brightness’ to the healthy pasta sauce. You could use lemon juice instead.
For the full ingredients list, measurements, complete recipe method, and nutritional information, read the recipe card below.
Optional Add-Ins
- Herbs: You can add some fresh herbs such as basil or parsley. Mint may also work.
- To Sprinkle: I love to use this vegan Parmesan over pasta dishes to a small handful of crushed nuts/seeds like toasted pine nuts, walnuts, cashews, etc.
- Vegetables: This avocado pasta is the perfect pairing with tons of different veggies; bell peppers, zucchini, peas, corn, tomatoes, chickpeas (including these crispy chickpeas), mushrooms, sun-dried tomatoes, olives, pumpkin/squash, asparagus, broccoli, etc.
How To Make Creamy Kale Pasta
Step 1: Cook the pasta and kale
- Cook your favorite pasta in boiling salted water until al dente (as per the package instructions).
- Add the kale to the pasta water and cook it for 2-3 minutes before removing it with a fork or tongs and transferring it to a blender.
Step 2: Blend the green pasta sauce
- Add all the remaining sauce ingredients to the blender and blend into a smooth and creamy sauce.
If you want the creamy sauce to be thinner, you can add a little more plant-based milk or pasta water.
- Taste the sauce and adjust any of the seasonings if necessary.
Step 3: Assemble the pasta
- Drain the pasta and transfer it to bowls. Pour over the sauce, stir to combine, and then, optionally, garnish with red pepper flakes and enjoy!
Turn this kale avocado pasta into a pasta bake by adding to a baking dish, topping with some breadcrumbs and vegan cheese then broil for just a few minutes. Just note that the flavor of avocado changes as it’s heated (which some people don’t like at all).
How To Store?
You should enjoy this green avocado pasta immediately for the best flavor. While you can store any leftovers for an extra day or two, I’ve found that the taste ‘mellows’ over time. The color will also become less vibrant as the avocado browns.
I wouldn’t recommend freezing the pasta Verde sauce as I think the texture and flavor will be negatively impacted.
Recipe Notes & Variations
- If you prefer less ‘bite’ from your garlic, you can add it to the pasta water at the same time as the kale. Alternatively, you could sauté it lightly, but I prefer to avoid getting an extra pan dirty.
- A high-speed blender is key to a smooth and creamy pasta sauce! You could use a food processor; however, it won’t be quite as smooth as the blender.
- Reserve a little of the starchy pasta water – this can be added to the green pasta sauce and will help it adhere to all the nooks and crannies of your pasta of choice.
- Depending on what veggies you want to add to the pasta, you could still use the one-pot that’s cooking the pasta. Place a heat-proof colander in the pot, down into the water, with the veg inside. That way, they’ll cook AND be easy to remove.
More Avocado Recipes
If you have a lot of ripe avocados at home and are looking for more avocado recipes, then check out the following delicious vegan dishes:
- Mexican-inspired Avocado Salad
- Avocado Chickpea Pizza
- Chickpea Tacos With Avocado
- Vegan Chocolate Pie
Other Vegan Pasta Recipes
If you enjoyed this creamy kale pasta, then you might like a look at some of my other vegan pasta recipes, including:
- Easy Lemon Pasta With Creamy Sauce
- Garlic Butter Pasta
- Creamy Pumpkin Pasta Bake
- Vegan Pasta Bake
- Easy Vegan Pasta Salad (oil and mayo-free)
- Roasted Red Pepper Pasta
You may also want to check out this larger list of 16 Vegan Pasta Recipes you’ll fall in love with!
If you try this green kale avocado pasta recipe, I’d love a comment and ★★★★★ recipe rating below. Also, please don’t forget to tag me in re-creations on Instagram or Facebook with @elavegan and #elavegan – I love seeing them.

Kale Avocado Pasta
Ingredients
- 9 oz (250 g) dry pasta of choice (I used rice noodles)
- 3.5 oz (100 g) kale
- 1 avocado
- 2/3 cup (160 ml) dairy-free milk
- 3 garlic cloves
- 1-2 tbsp nutritional yeast
- 1 tsp dried Italian herbs oregano, basil, thyme, etc.
- Salt & pepper to taste
- Juice of 1/2 lime
Instructions
- Watch the video in the post for easy visual instruction.Cook your favorite pasta in boiling salted water until it's al dente as per the package instructions.
- Add the kale to the pasta water and cook it for 2-3 minutes before removing it with a fork or tongs and transferring it to a blender.
- Also, add the avocado, garlic, nutritional yeast, dried Italian herbs, salt, pepper, dairy-free milk, and lime juice to the blender.
- Blend until completely smooth and creamy. If you want the sauce to be thinner, simply add more plant-based milk (or pasta water).
- Taste the sauce and add more salt, pepper, herbs, or lime juice if needed.
- Drain the pasta and transfer it to bowls. Pour the sauce over the pasta, stir to combine, and garnish with red pepper flakes (optional). Enjoy!
Notes
- Pasta: Use any pasta of choice, e.g. gluten-free pasta, regular pasta like spaghetti, or grain-free pasta. You can use zucchini noodles for a low-carb version!
- Kale: If you aren't a fan of kale, you can use spinach instead.
- Optional Add-Ins: Add fresh herbs like basil or parsley. Sprinkle with vegan Parmesan.
- Depending on what veggies you want to add to the pasta, you could still use the one-pot that's cooking the pasta. Place a heat-proof colander in the pot, down into the water, with the veg inside. That way, they'll cook AND be easy to remove.
Nutrition information is an estimate and has been calculated automatically
I have been making this for over five years. I make mine with uncooked spinach. Sometimes, I add raw cashews to it, and I use lemon, lots of garlic, and red pepper.
Interesting recipe, this sauce. Had it as suggested one day, and the next revamped it for Mexican style bowls with rice and beans! Added a jalapeno, some more lime, a spoon of cashew crema and blended to a spicy green magical sauce, perfect for that bowl!!
Sounds great! Thanks for your feedback. 🙂
What’s your favorite rice pasta that you use?
Hey, I actually don’t have a favorite brand, there are so many that work well. Just make sure you don’t overcook the pasta.
I didn’t like it 🙁
Sorry to hear you didn’t like it. It’s important to use ripe avocados for the best creamy result.
I made this last night with some chickpea pasta and we really liked it! We added the red pepper flakes which was a great addition and also added some toasted pine nuts!! So satisfying and healthy :).
Yay, that’s awesome, Holly! 🙂
I want to make one of your pasta dishes but I do not like to use nutritional yeast. Should I sub it for something else or can I just leave it out?
Hi Lina, you can just leave it out or use a little miso paste. Both add a little umami taste. 🙂
Can this be refrigerated?
Hi Meredith, please check the section in the post “How To Store”:
Hallo,
I tried this recipe and turned out better than expected! I added basil fresh from my garden and it gave it that pesto taste, it was absolutely delish!
Thank you!
Sounds fantastic! Thanks for your great feedback. 🙂
Made it today! Superb and very easy recipe. Thanks again Ela.
Hi Wes, I am so glad you liked it! Thanks for your feedback. 🙂
sorry just saw this now will be making this soon i never had green pasta before i love pasta soooooooooooooo much will dm you if i make this and let you know how it goes Thanks Ramya
I hope you will like it, Ramya. 🙂
I’m so disappointed that you are using nutritional yeast now. Can I make this without that? Its MSG you know.
I love so many of your recipes- thank you for sharing so much!!
Jim
Jim, you left a similar comment on my vegan cheese recipe some weeks ago. Back then I made thorough research and replied the following:
Thank you fro your nice reply ELA, and thank you again for sharing such great recipes!
Jim
This is my first day of being officially vegan 🙂 I found so many great recipes here. And the first thing I’m gonna make is this pasta. Loveeee greens . Thank you for posting your recipes
You are very welcome Ani! It’s awesome that you are giving veganism a chance! 🙂
This was amazing! My family was fighting over the leftovers. Haha.
Haha, that’s so funny, Kari! I am so glad you guys enjoyed it. 🙂
I made this yesterday and it was delicious! My boyfriend and I devoured it. Will 100% make again ???? thank you for making it so easy to be plant based!
That’s awesome, Adelina! I am glad you both loved it. Thanks for your feedback! 🙂